[{"data":1,"prerenderedAt":-1},["ShallowReactive",2],{"public-library:fr-FR:workout:cycling-vo2max-5min-intervals":3},{"slug":4,"sport":5,"category":6,"level":7,"intensity_unit":8,"modified_at":9,"author":10,"head":11,"equipment":14,"sources":17,"content":25,"facts":201,"blocks":346,"related":358},"cycling-vo2max-5min-intervals","cycling","vo2max","intermediate","watt","2026-10-25","Pierre Halloo",{"title":12,"description":13},"4x5 PMA à vélo : 106–115 % FTP, récup 2 min 30","Les intervalles 4x5 PMA à vélo : 4 efforts de 5 min à 106–115 % de ta FTP, 2 min 30 de récup. Watts pour une FTP de 200 à 300 W, règle des 5 %. 52 min.",[15,16],"power_meter","smart_trainer",[18,21,23],{"citation":19,"url":20},"Rønnestad B. R. et al., Scand J Med Sci Sports 2015",null,{"citation":22,"url":20},"Rønnestad B. R. et al., Scand J Med Sci Sports 2020",{"citation":24,"url":20},"Lindsay F. H. et al., Med Sci Sports Exerc 1996",{"h1":26,"summary":27,"purpose":38,"execution":82,"feel":104,"mistakes":111,"not_for":148,"faq":155,"evidence":192},"Intervalles VO₂max 4 × 5 min à vélo",{"type":28,"children":29},"root",[30],{"type":31,"tag":32,"props":33,"children":34},"element","p",{},[35],{"type":36,"value":37},"text","Le 4x5 PMA : 4 efforts de 5 minutes à 106–115 % de ta FTP, avec 2 min 30 de récup entre chaque. 20 minutes de travail en 52 minutes de séance. Le format long de référence pour la VO₂max, utile pour les montées de quelques minutes et les attaques prolongées.",{"adaptation":39,"for_whom":60,"when":75},{"type":28,"children":40},[41,46],{"type":31,"tag":32,"props":42,"children":43},{},[44],{"type":36,"value":45},"Le 4 × 5 développe ta VO₂max et ta puissance aérobie maximale en efforts longs et continus. Cinq minutes, c'est assez pour que ta consommation d'oxygène atteigne son maximum et y reste plusieurs minutes ; 2 min 30 de récup, c'est assez court pour ne pas tout perdre avant l'effort suivant. Ce rapport de 2 pour 1 entre effort et récup est celui qu'une étude en auto-régulation a associé à plus de temps relatif près de la VO₂max qu'un rapport de 4 pour 1.",{"type":31,"tag":32,"props":47,"children":48},{},[49,51,58],{"type":36,"value":50},"C'est aussi le format de comparaison des études de Rønnestad : le ",{"type":31,"tag":52,"props":53,"children":55},"a",{"href":54},"\u002Ffr-FR\u002Flibrary\u002Fcycling\u002Fvo2max\u002Fcycling-ronnestad-30-15",[56],{"type":36,"value":57},"30\u002F15",{"type":36,"value":59}," l'y a battu sur la VO₂max. Le 4 × 5 n'en reste pas moins un format efficace, plus simple à rouler, et plus proche de l'effort d'une montée de quelques minutes.",{"type":28,"children":61},[62],{"type":31,"tag":32,"props":63,"children":64},{},[65,67,73],{"type":36,"value":66},"Les cyclistes de niveau intermédiaire à avancé, qui ont déjà fait des efforts de VO₂max plus courts, comme le ",{"type":31,"tag":52,"props":68,"children":70},{"href":69},"\u002Ffr-FR\u002Flibrary\u002Fcycling\u002Fvo2max\u002Fcycling-norwegian-4x4",[71],{"type":36,"value":72},"4 × 4 norvégien",{"type":36,"value":74},". Il parle surtout aux grimpeurs et à ceux qui préparent des courses où l'on attaque dans des bosses de 3 à 6 minutes. Il te faut une FTP mesurée récemment.",{"type":28,"children":76},[77],{"type":31,"tag":32,"props":78,"children":79},{},[80],{"type":36,"value":81},"Une à deux séances de VO₂max par semaine sont un repère courant, avec au moins un jour facile entre deux séances intenses. Évite la veille d'une sortie longue ou d'une course. Pour progresser, passe de 4 à 5 efforts, ou vers le protocole de Lindsay, plus long et un peu moins intense, puis vers le 4 × 8 min de Seiler.",[83,90,97],{"type":28,"children":84},[85],{"type":31,"tag":32,"props":86,"children":87},{},[88],{"type":36,"value":89},"15 minutes progressives, de 45 à 75 % de ta FTP, par paliers de 5 minutes. Les efforts de 5 minutes partent mieux sur des jambes bien chaudes : ne raccourcis pas l'échauffement.",{"type":28,"children":91},[92],{"type":31,"tag":32,"props":93,"children":94},{},[95],{"type":36,"value":96},"4 efforts de 5 minutes à 106–115 % de ta FTP, soit 265 à 288 W pour une FTP de 250 W, avec 2 min 30 à 50–60 % entre chaque, soit 125 à 150 W. Choisis une puissance que tu peux répéter quatre fois : dans les études de Rønnestad, c'est la plus haute puissance tenable sur les quatre efforts, pas une valeur fixée d'avance. Le mode ERG convient bien ici : les changements sont rares, et il t'évite de dériver au-dessus de la cible.",{"type":28,"children":98},[99],{"type":31,"tag":32,"props":100,"children":101},{},[102],{"type":36,"value":103},"10 minutes très faciles, à 40–55 % de ta FTP. Puis le contrôle : si ta puissance a chuté de plus de 5 % sur le dernier effort, la cible était trop haute, baisse-la la prochaine fois ; si le dernier effort est sorti comme le premier, monte un peu.",{"type":28,"children":105},[106],{"type":31,"tag":32,"props":107,"children":108},{},[109],{"type":36,"value":110},"La première minute de chaque effort paraît tenable, la troisième commence à brûler, et la dernière met jambes et souffle au maximum. La récup de 2 min 30 suffit à repartir, pas à se sentir frais. Repère : 9 sur 10 en fin d'effort.",[112,121,130,139],{"title":113,"body":114},"Viser le haut de la plage dès le premier effort",{"type":28,"children":115},[116],{"type":31,"tag":32,"props":117,"children":118},{},[119],{"type":36,"value":120},"Le premier effort, sur des jambes fraîches, paraît facile à 115 %. Le quatrième, beaucoup moins. Commence dans le bas de la plage, et garde la marge pour le dernier.",{"title":122,"body":123},"Ignorer la chute de puissance",{"type":28,"children":124},[125],{"type":31,"tag":32,"props":126,"children":127},{},[128],{"type":36,"value":129},"Si ton dernier effort sort plus de 5 % sous le premier, la séance a viré à la survie. Ce n'est pas un échec, c'est une information : baisse la cible la fois suivante.",{"title":131,"body":132},"Allonger la récup",{"type":28,"children":133},[134],{"type":31,"tag":32,"props":135,"children":136},{},[137],{"type":36,"value":138},"2 min 30, c'est court, et c'est voulu : le rapport de 2 pour 1 garde ta consommation d'oxygène assez haute pour que l'effort suivant l'atteigne vite. Si tu as besoin de plus, baisse la puissance plutôt que d'allonger la pause.",{"title":140,"body":141},"Le confondre avec un seuil long",{"type":28,"children":142},[143],{"type":31,"tag":32,"props":144,"children":145},{},[146],{"type":36,"value":147},"À 106–115 % de ta FTP, tu es au-dessus du seuil : cinq minutes, pas vingt. Ce n'est pas une séance de seuil allongée, mais du travail de VO₂max.",{"prerequisites":149,"avoid_if":152},[150,151],"Une FTP mesurée récemment.","Avoir déjà fait des efforts de VO₂max plus courts.",[153,154],"Tu es très fatigué, ou une sortie longue ou une course est prévue le lendemain.","Tu as un doute sur ton état de santé : demande un avis médical avant des efforts proches du maximum.",[156,165,174,183],{"question":157,"answer":158},"À quelle puissance faire des intervalles 4x5 PMA ?",{"type":28,"children":159},[160],{"type":31,"tag":32,"props":161,"children":162},{},[163],{"type":36,"value":164},"À 106–115 % de ta FTP : 212 à 230 W pour une FTP de 200 W, 265 à 288 W pour 250 W, 318 à 345 W pour 300 W, avec des récups à 50–60 %. Le bon repère reste la plus haute puissance que tu peux répéter sur les quatre efforts, sans chute de plus de 5 % sur le dernier.",{"question":166,"answer":167},"4 × 5 min ou 30\u002F15 : lequel choisir ?",{"type":28,"children":168},[169],{"type":31,"tag":32,"props":170,"children":171},{},[172],{"type":36,"value":173},"Dans les études de Rønnestad, le 30\u002F15 a davantage fait progresser la VO₂max. Le 4 × 5 reste efficace, plus simple à rouler, et plus proche d'une montée de quelques minutes. Les deux se complètent : alterne-les sur un bloc, ou choisis selon ton terrain de course.",{"question":175,"answer":176},"4 × 5 min ou 4 × 4 norvégien ?",{"type":28,"children":177},[178],{"type":31,"tag":32,"props":179,"children":180},{},[181],{"type":36,"value":182},"Le 4 × 4 norvégien est plus court par effort, avec une récup plus longue : un bon point de départ. Le 4 × 5 accumule plus de temps de travail, 20 minutes contre 16, avec une récup plus courte. Passe au second quand le premier passe sans difficulté.",{"question":184,"answer":185},"Combien de récup entre deux efforts de 5 minutes ?",{"type":28,"children":186},[187],{"type":31,"tag":32,"props":188,"children":189},{},[190],{"type":36,"value":191},"Ici, 2 min 30, soit la moitié de l'effort. Ce rapport de 2 pour 1 garde ta consommation d'oxygène assez haute entre les répétitions. Le protocole de Lindsay va plus loin, avec 60 secondes seulement, mais à une intensité un peu plus basse.",{"level":193,"text":194},"good",{"type":28,"children":195},[196],{"type":31,"tag":32,"props":197,"children":198},{},[199],{"type":36,"value":200},"C'est le format « intervalles longs » des études de Rønnestad et de ses collègues (Scand J Med Sci Sports 2015 et 2020), où il servait de comparaison au 30\u002F15 : dans les deux études, le 30\u002F15 a donné de meilleurs résultats sur la VO₂max et la puissance aérobie maximale ; le 4 × 5 minutes reste un format efficace et très utilisé. Dans ces études, les efforts se font à l'effort maximal soutenable ; la récup à environ la moitié de la puissance d'effort vient d'une analyse secondaire. Une étude en auto-régulation a montré plus de temps relatif près de la VO₂max avec un rapport effort\u002Frécup de 2 pour 1 qu'avec 4 pour 1. Lindsay et ses collègues (Med Sci Sports Exerc 1996) : 6 à 8 × 5 minutes à 80 % de la puissance aérobie maximale, avec 60 secondes de récup, ont amélioré le contre-la-montre de 40 km en 4 semaines. La plage de 106–115 %, la règle des 5 %, l'échauffement et le retour au calme sont des choix Wattson. 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