Semaine 1 00:00:00 => 00:15:00 – 15mn – échauffement – 114 bpm 00:15:00 => 00:30:00 – 30mn – échauffement – 140 bpm – I1 – 95 rpm 40s – 100% de la PMA – 176 bpm – I5 20s – 50% de la PMA – 114 bpm – arréter de pédaler 40s – 100% de la PMA – 176 bpm