{"id":8943,"date":"2023-03-13T12:24:07","date_gmt":"2023-03-13T12:24:07","guid":{"rendered":"https:\/\/ciclozone.com\/blog\/sagesse-du-mercredi-karyn-silenzi-comprendre-le-facteur-dintensite-des-metriques\/"},"modified":"2026-03-30T23:05:01","modified_gmt":"2026-03-30T22:05:01","slug":"sagesse-du-mercredi-karyn-silenzi-comprendre-le-facteur-dintensite-des-metriques","status":"publish","type":"post","link":"https:\/\/ciclozone.com\/fr\/blog\/sagesse-du-mercredi-karyn-silenzi-comprendre-le-facteur-dintensite-des-metriques\/","title":{"rendered":"Sagesse du mercredi : Karyn Silenzi \u2013 Comprendre le facteur d’intensit\u00e9 des m\u00e9triques"},"content":{"rendered":"

La semaine derni\u00e8re, nous avons parl\u00e9 de l’int\u00e9r\u00eat limit\u00e9 de comparer les watts moyens entre diff\u00e9rents man\u00e8ges. Aujourd’hui, nous allons discuter d’une mesure cycliste appel\u00e9e facteur d’intensit\u00e9 (IF) qui est essentielle pour comprendre le niveau de difficult\u00e9 relatif et comment vous pouvez l’utiliser pour comparer l’efficacit\u00e9 de l’entra\u00eenement de chacune de vos sorties.Last week<\/a>\u00a0we talked about the limited value of comparing the average watts between different rides. Today we will discuss a cycling metric referred to as the Intensity Factor (IF) that is key to understanding the relative difficulty level and how you can use it to compare the training efficacy of each and every one of your rides.<\/span><\/p>\n

Qu\u2019est-ce que la puissance normalis\u00e9e ?What is Normalised Power?<\/strong><\/span><\/p>\n

Avant de pouvoir comprendre SI, nous devons discuter d\u2019une m\u00e9trique appel\u00e9e puissance normalis\u00e9e. Pour diverses raisons, nous avons d\u00e9termin\u00e9 que les watts moyens ont une valeur limit\u00e9e. Un cycliste peut effectuer deux sorties et obtenir toujours la m\u00eame moyenne, m\u00eame si le \u00ab co\u00fbt \u00bb physiologique est sensiblement diff\u00e9rent.Before we can understand IF we must discuss a metric called normalised power. For various reasons we determined that average watts have limited value. A rider can complete two rides and still end up with the same average despite the physiological \u201ccost\u201d being significantly different. <\/span><\/p>\n

La puissance normalis\u00e9e est une estimation de la puissance que vous auriez pu maintenir pour le m\u00eame \u00ab co\u00fbt \u00bb physiologique si votre puissance de sortie avait \u00e9t\u00e9 parfaitement constante plut\u00f4t que variable. En r\u00e9gime permanent, votre puissance moyenne (AP) et votre puissance normalis\u00e9e (NP) seront similaires. Dans tout type de s\u00e9ance d’entra\u00eenement ou de course, o\u00f9 il y a des pouss\u00e9es de puissance ou des intervalles suivis de r\u00e9cup\u00e9ration, l’AP et le NP seront diff\u00e9rents. Plus il y a de variance et de travail au-dessus du seuil, plus la diff\u00e9rence entre les deux est grande et plus le trajet est difficile.Normalised power is an estimate of the power that you could have maintained for the same physiological \u201ccost\u201d if your power output had been perfectly constant, rather than variable. In a steady-state ride, your average power (AP) and normalised power (NP) will be similar. In any type of training session or race, where there are surges in power or intervals followed by recovery, the AP and NP will be different. The more variance and work above threshold, the greater the difference between the two, and the more difficult the ride.<\/span><\/p>\n

La valeur NP ne nous indique cependant toujours pas la difficult\u00e9 de la course par rapport \u00e0 notre FTP, elle ne prend pas en compte la dur\u00e9e pendant laquelle l’effort a \u00e9t\u00e9 soutenu, ni ne permet de comparer la diff\u00e9rence de condition physique au sein ou entre les individus.The NP value however still does not tell us how difficult the ride was compared to our FTP<\/a>, it does not take into account how long the effort was sustained for, nor does it allow for comparing the difference in fitness within or between individuals.<\/span><\/p>\n

La valeur de SIThe value of IF<\/strong><\/span><\/p>\n

L’IF d’une balade indique l’intensit\u00e9 d’une balade. Il est calcul\u00e9 comme le rapport entre le NP et votre FTP. Ceci est tr\u00e8s pr\u00e9cieux car il sera toujours relatif \u00e0 votre niveau de forme physique actuel via votre puissance aux efforts de seuil. Un trajet avec un IF de 1,0 \u00e9quivaudrait \u00e0 un effort total \u00e0 votre niveau FTP pendant 60 minutes.The IF of a ride indicates the intensity of a ride. It is calculated as the ratio of the NP to your FTP.\u00a0 <\/span>This is very valuable because it will always be relative to your current fitness level measure via your power at threshold efforts. A ride with an IF of 1.0 would equal an all out effort at your FTP level for 60 minutes.<\/span><\/p>\n

Imaginez que deux coureurs effectuent exactement le m\u00eame trajet. Le Rider A a un NP de 260W. Le cavalier B a un NP de 200W, mais les deux peuvent avoir un IF de 0,85 (85\u00a0% d’effort). Malgr\u00e9 leur diff\u00e9rence \u00e9vidente en termes de puissance brute, ils ont tous deux r\u00e9ussi \u00e0 relever la m\u00eame difficult\u00e9 au cours de leurs parcours respectifs.Imagine two riders complete the exact same ride. Rider A has a NP of 260W. Rider B has a NP of 200W, yet both can have an IF of 0.85 (85% effort). Despite their obvious difference in raw power output, they both effectively completed the same difficulty within their respective rides.<\/span><\/p>\n

Qu’est-ce qu’un bon SI ?What is a good IF?<\/strong><\/span><\/p>\n

Cela fait r\u00e9f\u00e9rence \u00e0 la question de Ryan lorsqu’il a pos\u00e9 des questions sur les watts moyens et \u00e0 quel point il devrait \u00eatre proche de son FTP. L\u2019intensit\u00e9 sera toujours affect\u00e9e par la dur\u00e9e. Si les efforts de seuil peuvent \u00eatre maintenus pendant une heure, les efforts au-dessus du seuil seront maintenus pendant moins d’une heure et les efforts sous-seuil pourront \u00eatre maintenus pendant plus d’une heure.This refers back to Ryan\u2019s question when he asked about average watts and how close to his FTP it should be. Intensity will always be impacted by duration. If threshold efforts can be held for an hour, suprathreshold efforts will be held for less than an hour and subthreshold can be held for longer than an hour.<\/span><\/p>\n

Les valeurs IF typiques pour diverses s\u00e9ances d’entra\u00eenement, courses et dur\u00e9es sont les suivantes\u00a0:Typical IF values for various training sessions, races, and durations are as follows:<\/span><\/p>\n

< 0,75 courses de r\u00e9cup\u00e9ration< 0.75 recovery rides <\/span><\/p>\n

0,75-0,85 sorties d’entra\u00eenement au rythme de l’endurance0.75-0.85 endurance-paced training rides<\/span><\/p>\n

Courses \u00e0 un rythme de 0,85 \u00e0 0,95, entra\u00eenements par intervalles a\u00e9robies et ana\u00e9robies, courses sur route plus longues (> 2,5 h)0.85-0.95 tempo rides, aerobic and anaerobic interval workouts, longer (>2.5 h) road races<\/span><\/p>\n

Intervalles de seuil de lactate de 0,95 \u00e0 1,05 (p\u00e9riode de travail uniquement), courses sur route courtes, critiques, 40 km TT0.95-1.05 lactate threshold intervals (work period only), short road races, crits, 40k TT <\/span><\/p>\n

1.05-1.15 15 km contre-la-montre, course aux points sur piste1.05-1.15 15k TTs, track points race<\/span><\/p>\n

> 1.15 prologue TT, poursuite sur piste> 1.15 prologue TT, track pursuit<\/span><\/p>\n

Une application particuli\u00e8rement utile de l’IF est de v\u00e9rifier les changements dans la puissance de seuil – plus pr\u00e9cis\u00e9ment, un IF de plus de 1,05 pour une course d’une dur\u00e9e d’environ 1 heure est souvent un signe que la puissance de seuil du coureur est en r\u00e9alit\u00e9 sup\u00e9rieure \u00e0 celle actuellement entr\u00e9e dans le programme.One particularly useful application of IF is to check for changes in threshold power \u2013 specifically, an IF of more than 1.05 for a race that is approximately 1 hour in duration is often a sign that the rider\u2019s threshold power is actually greater than that presently entered into the program. <\/span><\/p>\n

Tous les programmes et v\u00e9los n’ont pas la capacit\u00e9 de calculer NP et IF.Not all programs nor bikes have the capability to calculate NP and IF.<\/span><\/p>\n

CicloZone utilise un calcul exclusif appel\u00e9 COL qui permet aux individus de comprendre la difficult\u00e9 de leurs entra\u00eenements par rapport \u00e0 leur FTP. En cons\u00e9quence, chaque entra\u00eenement CicloZone garantit que vous travaillez \u00e0 la bonne intensit\u00e9 pour vous pendant la dur\u00e9e optimale pour obtenir des r\u00e9sultats. T\u00e9l\u00e9chargez l’application sur l’App Store ou Google Play. CicloZone uses a proprietary calculation referred to as COL<\/a> which allows individuals to understand how difficult their workouts are relative to their FTP.\u00a0 As a result, every CicloZone workout makes sure you work at the right intensity for you for the optimum amount of time to deliver results. Download the app at the\u00a0App Store<\/a>\u00a0or\u00a0Google Play.<\/a><\/strong><\/span><\/p>\n

\n","protected":false},"excerpt":{"rendered":"

La semaine derni\u00e8re, nous avons parl\u00e9 de l’int\u00e9r\u00eat limit\u00e9 de comparer les watts moyens entre diff\u00e9rents man\u00e8ges. Aujourd’hui, nous allons discuter d’une mesure cycliste appel\u00e9e facteur d’intensit\u00e9…<\/p>\n","protected":false},"author":3,"featured_media":8944,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"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-5)","background-image":"","background-repeat":"repeat","background-position":"center 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