Nolio
  • Login
  • Signup

Discover 🚀

⭐️ Upgrade

By continuing to browse this site, you accept the use of cookies for audience measurement purposes

Go back

Préparation d'une Cyclo Sportive

Cycling - Road
Level Débutant
Level Intermédiaire
Level Avancé

12

weeks

10.8

hours per week

10

km each week

🚴

5 Workouts per week

Plan overview

Typical week

Tuesday

Force en Pyramide

1h

Planned workout

15minZone 1​

1min50 rpm Zone 3​
1min110 rpm Zone 1​

2min50 rpm Zone 3​
1min110 rpm Zone 1​

 ​3min50 rpm Zone 3

1min110 rpm Zone 1​​

​4min50 rpm Zone 3

1min110 rpm Zone 1

5min50 rpm Zone 3​​​​

1min110 rpm Zone 1​

4min50 rpm Zone 3​
1min110 rpm Zone 1​

 ​3min50 rpm Zone 3

1min110 rpm Zone 1​​

​2min50 rpm Zone 3 

1min110 rpm Zone 1 

1min50 rpm Zone 3 

12minZone 1​​

Structured workout planned
Wednesday

Endurance

02h30

Planned workout

15minIntensité 1​

2hIntensité 2​

15minIntensité 1​

Structured workout planned
Friday

Sprint

01h30

Planned workout

15min56%-75%FTP​

6x5seczone 7 Récupération2minZone 1 

3x10seczone 7 Récupération3minZone 1 

3x15seczone 7 Récupération4minZone 1 

 

3x20seczone 7​Récupération5minZone 1 

 

​15min56%-75%FTP​

Structured workout planned
Saturday

Sweet Spot

2h

Planned workout

25min56%-75%FTP​

5min100%-105%FTP

5min40%-55%% ​​
​

2x10min88%-93%FTP Récupération5min40%-55%%  

 

40min56%-75%FTP​

15min40%-55%FTP​

Structured workout planned
Sunday

Endurance

02h45

Planned workout

15minIntensité 1​

2h15Intensité 2​

15minIntensité 1​

Structured workout planned
connected watch connected watch

Plan with structured workouts

Structured workouts are sent to your sport watch, sensor or can be exported for Zwift

Connected watch Connected watch

Sync your favorite devices

Nolio is compatible with

Nolio compatible brand logos

And more !

Description

Tu souhaites réaliser une cyclo d'environ 3 h et tu désires te faire plaisir ? 


Grâce à ce plan de 12 semaines à raison de 5 séances par semaine, alors ce plan est fait pour toi. 


Alors n'attends plus et fonce vers la réussite de ta meilleurs cyclo sportive 

Anthony Uldry

Anthony Uldry

Entraîneur / Uldry Performance

certificate

Nolio Certified Coach

Additional Info

Equipments

Capteur de puissance

Reference values

PMA

FTP

50 €

money emoji

Free trial

First week offered by the coach

Your plan include

12 training weeks

Mobile & web app

Analysis of your workouts

Track your progress

Free trial

️️Premium formula ⭐

Adapt your plan according to your constraints
Planning tools
Access to private chat on Discord

14 days of trial without commitment then 6€/month

How it works ?

1

I buy this plan 🚀

Simple and safe payment.

2

The training plan appears in my Nolio calendar 📅

Choose the start date at purchase, and modify it later if necessary.

3

Train well ! 💪

Everything is ready, it's up to you!

FAQ

À qui s'adresse ce plan d'entraînement ?

aux personnes voulant réalisé une belle cyclo-sportive

Qu'est-ce que je peux faire si j'ai des questions par rapport au plan ?

M'envoyer un message sur UldryPerformance

Est-ce que toutes les séances sont obligatoires ?

Elle sont conseillée

À quel point j'aurais des retours sur mes séances ?

si tu le souhaite nous pouvons faire un point à mi parcours

Y a t-il des équipements obligatoires ?

Un capteur de puissance

Share

Nolio account

Training plan

Deletion

This action can not be undone
Delete

Ad blocker detected

Disable ad blocker

Nolio may not function properly when an ad blocker is activated in a web browser..

Disable the ad blocker or add the URL of this web page to your exceptions so that you can use the platform without any problem (there are no ads on Nolio)

Once the ad blocker is disabled, you will need to refresh your page