{"id":4096,"date":"2025-09-04T15:43:08","date_gmt":"2025-09-04T15:43:08","guid":{"rendered":"https:\/\/ictrainer.de\/mesure-de-la-puissance\/"},"modified":"2025-09-04T15:43:15","modified_gmt":"2025-09-04T15:43:15","slug":"mesure-de-la-puissance","status":"publish","type":"page","link":"https:\/\/ictrainer.de\/fr\/mesure-de-la-puissance\/","title":{"rendered":"Mesure de la puissance"},"content":{"rendered":"\n<p>Dans la gestion moderne de l&rsquo;entra\u00eenement, on s&rsquo;entra\u00eene selon diff\u00e9rentes intensit\u00e9s d&rsquo;effort. Pour cela, on utilise comme base la puissance maximale que tu es capable de fournir pendant une heure.<br\/>C&rsquo;est ta puissance seuil fonctionnelle personnelle. <strong>En cyclisme, elle s&rsquo;appelle FTP (Functional Threshold Power), ou en course \u00e0 pied FTPa (Functional Threshold Pace).<\/strong> <\/p>\n\n<p>Ci-dessous, nous entrons un peu plus dans les d\u00e9tails du FTP. Mais en principe, cela s&rsquo;applique aussi au FTPa (qui correspond \u00e0 peu pr\u00e8s \u00e0 ton meilleur temps sur 10km). <\/p>\n\n<p>Auparavant, en cyclisme, on utilisait souvent la valeur de la fr\u00e9quence cardiaque pour d\u00e9terminer l&rsquo;intensit\u00e9. Mais avec la g\u00e9n\u00e9ralisation des capteurs de puissance sur le v\u00e9lo (par exemple dans les p\u00e9dales ou la manivelle), on passe de plus en plus \u00e0 la mesure de la puissance. <br\/>La r\u00e9alisation d&rsquo;un <a href=\"https:\/\/youtu.be\/Lmv0o09NaPE\" target=\"_blank\" rel=\"noreferrer noopener\">test FTP<\/a> (vid\u00e9o YouTube) est donc le point de d\u00e9part de tout entra\u00eenement. <\/p>\n\n<p>Souvent, sept zones d&rsquo;entra\u00eenement sont utilis\u00e9es dans la mesure des watts, qui s&rsquo;orientent sur le FTP personnel<br\/>(Functional Threshold Power \/ puissance fonctionnelle seuil) :<\/p>\n\n<ul class=\"wp-block-list\">\n<li>&lt;=55% : R\u00e9g\u00e9n\u00e9ration\/compensation active<\/li>\n\n\n\n<li>&lt;=75% : Endurance<\/li>\n\n\n\n<li>&lt;=90% : Tempo<\/li>\n\n\n\n<li>&lt;=105% : Seuil de lactate<\/li>\n\n\n\n<li>&lt;=120% : VO\u00b2max<\/li>\n\n\n\n<li>&lt;=150% : Capacit\u00e9 ana\u00e9robie\/pic<\/li>\n\n\n\n<li>&gt; 150% : Performance neuromusculaire<\/li>\n<\/ul>\n\n<p>La condition pr\u00e9alable pour d\u00e9terminer le FTP est d&rsquo;avoir un appareil de mesure de la performance, comme un <a href=\"https:\/\/ictrainer.de\/fr\/compatibilite\/\">powermeter<\/a> sur le v\u00e9lo ou sur le <a href=\"https:\/\/ictrainer.de\/fr\/compatibilite\/\">rouleau<\/a>. C&rsquo;est pourquoi l&rsquo;application icTrainer dispose de plusieurs programmes d&rsquo;entra\u00eenement (tests FTP) pour d\u00e9terminer le FTP dans une s\u00e9ance d&rsquo;entra\u00eenement difficile. Tu trouveras plus d&rsquo;informations sur le sujet par exemple sur notre <a href=\"https:\/\/www.youtube.com\/playlist?list=PLVo--xQYgIvTVROaak_U06YVCOG6adoAa\" target=\"_blank\" rel=\"noreferrer noopener\">cha\u00eene YouTube<\/a>, sur le site du magazine <a href=\"https:\/\/www.tour-magazin.de\/fitness\/training\/trainingsbereiche-selbst-bestimmen-ftp-ermitteln-and-rennrad-leistungstest-machen\/\" target=\"_blank\" rel=\"noreferrer noopener\">Tour<\/a> ou encore dans l&rsquo;ouvrage de r\u00e9f\u00e9rence <a href=\"https:\/\/www.amazon.de\/Wattmessung-Radsport-Triathlon-Hunter-Allen\/dp\/3936376735\" target=\"_blank\" rel=\"noreferrer noopener\">Wattmessung im Radsport und Triathlon<\/a> de Hunter Allen et Dr. Andrew Coggan.  <\/p>\n\n<p>Pour les efforts courts en particulier, nous proposons \u00e9galement dans notre outil un test de performance pour les cyclistes avanc\u00e9s, de sorte que les intensit\u00e9s demand\u00e9es lors de l&rsquo;entra\u00eenement soient mieux adapt\u00e9es aux forces et faiblesses personnelles de chaque coureur.<\/p>\n\n<p>Lors de la mesure du pouls, on distingue les zones suivantes en partant de la fr\u00e9quence cardiaque maximale personnelle :<\/p>\n\n<ul class=\"wp-block-list\">\n<li>&lt;=60% : Zone de sant\u00e9\/compensation<\/li>\n\n\n\n<li>&lt;=70% : Br\u00fblure des graisses\/GA1<\/li>\n\n\n\n<li>&lt;=80% : Zone a\u00e9robie\/GA2<\/li>\n\n\n\n<li>&lt;=90% : Zone ana\u00e9robie\/EB<\/li>\n\n\n\n<li>&gt; 90% : Zone de danger, zone de la ligne rouge (tu devrais rester dans cette zone pendant 30 \u00e0 60 secondes maximum d&rsquo;affil\u00e9e).<\/li>\n<\/ul>\n\n<p>La vitesse et la distance ne jouent aucun r\u00f4le dans l&rsquo;entra\u00eenement ax\u00e9 sur la performance sur le rouleau\/v\u00e9lo d&rsquo;appartement, mais on d\u00e9finit des s\u00e9ances d&rsquo;entra\u00eenement avec la r\u00e9sistance (watts) et la dur\u00e9e (temps). C&rsquo;est pour cette raison que l&rsquo;information principale dans icTrainer est l&rsquo;information en watts, ce qui demande parfois un temps d&rsquo;adaptation pour les cyclistes d&rsquo;ext\u00e9rieur. Et les watts th\u00e9oriques sont normalement g\u00e9r\u00e9s dans les programmes d&rsquo;entra\u00eenement sous forme de pourcentage en fonction de la FTP personnelle (par exemple, fais 10 minutes \u00e0 80% de ta FTP).    <br\/>Fais-nous confiance, une s\u00e9ance de HIIT de 45 minutes au bon moment t&rsquo;am\u00e8nera bien plus loin que d&rsquo;ajouter encore 100 km de \u00ab\u00a0junk miles\u00a0\u00bb \u00e0 tes statistiques annuelles.<\/p>\n\n<p>Mais bien s\u00fbr, tu peux aussi \u00ab\u00a0simplement\u00a0\u00bb parcourir des parcours dans icTrainer (soit en tant que parcours r\u00e9els avec vid\u00e9o, soit en tant que pistes GPX personnelles) et tu verras alors de la m\u00eame mani\u00e8re quelle performance tu as r\u00e9alis\u00e9e et \u00e0 quelle vitesse tu as roul\u00e9.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Dans la gestion moderne de l&rsquo;entra\u00eenement, on s&rsquo;entra\u00eene selon diff\u00e9rentes intensit\u00e9s d&rsquo;effort. Pour cela, on utilise comme base la puissance maximale que tu es capable de fournir pendant une heure.C&rsquo;est ta puissance seuil fonctionnelle personnelle. En cyclisme, elle s&rsquo;appelle FTP (Functional Threshold Power), ou en course \u00e0 pied FTPa (Functional Threshold Pace). Ci-dessous, nous entrons [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":0,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"_uag_custom_page_level_css":"","site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","ast-disable-related-posts":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"class_list":["post-4096","page","type-page","status-publish","hentry"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v27.3 (Yoast SEO v27.3) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>Just Train - No Game<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/ictrainer.de\/fr\/mesure-de-la-puissance\/\" \/>\n<meta property=\"og:locale\" content=\"fr_FR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Mesure de la puissance\" \/>\n<meta property=\"og:description\" content=\"Dans la gestion moderne de l&rsquo;entra\u00eenement, on s&rsquo;entra\u00eene selon diff\u00e9rentes intensit\u00e9s d&rsquo;effort. Pour cela, on utilise comme base la puissance maximale que tu es capable de fournir pendant une heure.C&rsquo;est ta puissance seuil fonctionnelle personnelle. En cyclisme, elle s&rsquo;appelle FTP (Functional Threshold Power), ou en course \u00e0 pied FTPa (Functional Threshold Pace). Ci-dessous, nous entrons [&hellip;]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/ictrainer.de\/fr\/mesure-de-la-puissance\/\" \/>\n<meta property=\"og:site_name\" content=\"icTrainer\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/icTrainer-2225105191083880\" \/>\n<meta property=\"article:modified_time\" content=\"2025-09-04T15:43:15+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/ictrainer.de\/wp-content\/uploads\/2022\/01\/iStock-1220886096.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1254\" \/>\n\t<meta property=\"og:image:height\" content=\"836\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Dur\u00e9e de lecture estim\u00e9e\" \/>\n\t<meta name=\"twitter:data1\" content=\"3 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/ictrainer.de\\\/fr\\\/mesure-de-la-puissance\\\/\",\"url\":\"https:\\\/\\\/ictrainer.de\\\/fr\\\/mesure-de-la-puissance\\\/\",\"name\":\"Just Train - No Game\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/ictrainer.de\\\/fr\\\/#website\"},\"datePublished\":\"2025-09-04T15:43:08+00:00\",\"dateModified\":\"2025-09-04T15:43:15+00:00\",\"breadcrumb\":{\"@id\":\"https:\\\/\\\/ictrainer.de\\\/fr\\\/mesure-de-la-puissance\\\/#breadcrumb\"},\"inLanguage\":\"fr-FR\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\\\/\\\/ictrainer.de\\\/fr\\\/mesure-de-la-puissance\\\/\"]}]},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\\\/\\\/ictrainer.de\\\/fr\\\/mesure-de-la-puissance\\\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Startseite\",\"item\":\"https:\\\/\\\/ictrainer.de\\\/fr\\\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Mesure de la puissance\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\\\/\\\/ictrainer.de\\\/fr\\\/#website\",\"url\":\"https:\\\/\\\/ictrainer.de\\\/fr\\\/\",\"name\":\"icTrainer\",\"description\":\"Just Train - No Game\",\"publisher\":{\"@id\":\"https:\\\/\\\/ictrainer.de\\\/fr\\\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\\\/\\\/ictrainer.de\\\/fr\\\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"fr-FR\"},{\"@type\":\"Organization\",\"@id\":\"https:\\\/\\\/ictrainer.de\\\/fr\\\/#organization\",\"name\":\"icTrainer\",\"url\":\"https:\\\/\\\/ictrainer.de\\\/fr\\\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"fr-FR\",\"@id\":\"https:\\\/\\\/ictrainer.de\\\/fr\\\/#\\\/schema\\\/logo\\\/image\\\/\",\"url\":\"\",\"contentUrl\":\"\",\"caption\":\"icTrainer\"},\"image\":{\"@id\":\"https:\\\/\\\/ictrainer.de\\\/fr\\\/#\\\/schema\\\/logo\\\/image\\\/\"},\"sameAs\":[\"https:\\\/\\\/www.facebook.com\\\/icTrainer-2225105191083880\",\"https:\\\/\\\/www.youtube.com\\\/channel\\\/UCA8JtIJrsuwIuYdXJupFuHQ\\\/videos\"]}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"Just Train - No Game","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/ictrainer.de\/fr\/mesure-de-la-puissance\/","og_locale":"fr_FR","og_type":"article","og_title":"Mesure de la puissance","og_description":"Dans la gestion moderne de l&rsquo;entra\u00eenement, on s&rsquo;entra\u00eene selon diff\u00e9rentes intensit\u00e9s d&rsquo;effort. Pour cela, on utilise comme base la puissance maximale que tu es capable de fournir pendant une heure.C&rsquo;est ta puissance seuil fonctionnelle personnelle. En cyclisme, elle s&rsquo;appelle FTP (Functional Threshold Power), ou en course \u00e0 pied FTPa (Functional Threshold Pace). Ci-dessous, nous entrons [&hellip;]","og_url":"https:\/\/ictrainer.de\/fr\/mesure-de-la-puissance\/","og_site_name":"icTrainer","article_publisher":"https:\/\/www.facebook.com\/icTrainer-2225105191083880","article_modified_time":"2025-09-04T15:43:15+00:00","og_image":[{"width":1254,"height":836,"url":"https:\/\/ictrainer.de\/wp-content\/uploads\/2022\/01\/iStock-1220886096.jpg","type":"image\/jpeg"}],"twitter_card":"summary_large_image","twitter_misc":{"Dur\u00e9e de lecture estim\u00e9e":"3 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"WebPage","@id":"https:\/\/ictrainer.de\/fr\/mesure-de-la-puissance\/","url":"https:\/\/ictrainer.de\/fr\/mesure-de-la-puissance\/","name":"Just Train - No Game","isPartOf":{"@id":"https:\/\/ictrainer.de\/fr\/#website"},"datePublished":"2025-09-04T15:43:08+00:00","dateModified":"2025-09-04T15:43:15+00:00","breadcrumb":{"@id":"https:\/\/ictrainer.de\/fr\/mesure-de-la-puissance\/#breadcrumb"},"inLanguage":"fr-FR","potentialAction":[{"@type":"ReadAction","target":["https:\/\/ictrainer.de\/fr\/mesure-de-la-puissance\/"]}]},{"@type":"BreadcrumbList","@id":"https:\/\/ictrainer.de\/fr\/mesure-de-la-puissance\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Startseite","item":"https:\/\/ictrainer.de\/fr\/"},{"@type":"ListItem","position":2,"name":"Mesure de la puissance"}]},{"@type":"WebSite","@id":"https:\/\/ictrainer.de\/fr\/#website","url":"https:\/\/ictrainer.de\/fr\/","name":"icTrainer","description":"Just Train - No Game","publisher":{"@id":"https:\/\/ictrainer.de\/fr\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/ictrainer.de\/fr\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"fr-FR"},{"@type":"Organization","@id":"https:\/\/ictrainer.de\/fr\/#organization","name":"icTrainer","url":"https:\/\/ictrainer.de\/fr\/","logo":{"@type":"ImageObject","inLanguage":"fr-FR","@id":"https:\/\/ictrainer.de\/fr\/#\/schema\/logo\/image\/","url":"","contentUrl":"","caption":"icTrainer"},"image":{"@id":"https:\/\/ictrainer.de\/fr\/#\/schema\/logo\/image\/"},"sameAs":["https:\/\/www.facebook.com\/icTrainer-2225105191083880","https:\/\/www.youtube.com\/channel\/UCA8JtIJrsuwIuYdXJupFuHQ\/videos"]}]}},"uagb_featured_image_src":{"full":false,"thumbnail":false,"medium":false,"medium_large":false,"large":false,"1536x1536":false,"2048x2048":false},"uagb_author_info":{"display_name":"Nicolas","author_link":"https:\/\/ictrainer.de\/fr\/author\/admin\/"},"uagb_comment_info":0,"uagb_excerpt":"Dans la gestion moderne de l&rsquo;entra\u00eenement, on s&rsquo;entra\u00eene selon diff\u00e9rentes intensit\u00e9s d&rsquo;effort. Pour cela, on utilise comme base la puissance maximale que tu es capable de fournir pendant une heure.C&rsquo;est ta puissance seuil fonctionnelle personnelle. En cyclisme, elle s&rsquo;appelle FTP (Functional Threshold Power), ou en course \u00e0 pied FTPa (Functional Threshold Pace). Ci-dessous, nous entrons...","_links":{"self":[{"href":"https:\/\/ictrainer.de\/fr\/wp-json\/wp\/v2\/pages\/4096","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/ictrainer.de\/fr\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/ictrainer.de\/fr\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/ictrainer.de\/fr\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/ictrainer.de\/fr\/wp-json\/wp\/v2\/comments?post=4096"}],"version-history":[{"count":1,"href":"https:\/\/ictrainer.de\/fr\/wp-json\/wp\/v2\/pages\/4096\/revisions"}],"predecessor-version":[{"id":4097,"href":"https:\/\/ictrainer.de\/fr\/wp-json\/wp\/v2\/pages\/4096\/revisions\/4097"}],"wp:attachment":[{"href":"https:\/\/ictrainer.de\/fr\/wp-json\/wp\/v2\/media?parent=4096"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}