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MONTEE 3 séances/semaine

Trail
All levels

8

weeks

3.1

hours per week

🏃️

3 Workouts per week

Plan overview

Typical week

Tuesday

Côtes : 2*8*30"

59min

Planned workout

25' | Échauffement 

courir cool et faire 3 séries de talon-fesse, montée de genou et accélérations progressives sur 50m

​

Sur pente douce à moyenne (environ 10% si possible)​
​

8x 30" | Corps de séance ​très haute intensité en montée​ 30" | Récupération récup en descente

 


3' | Récupération 

​​

8x 30" | Corps de séance haute intensité en montée​ 30" | Récupération récup en descente​

 


15' | Rampe descendante retour au calme

​

Structured workout planned
Thursday

Footing Vallonné

45min

Planned workout

Footing vallonné 45min avec une allure confortable

45' | Corps de séance​

Structured workout planned
Saturday

Côtes : 3*5'

01h07

Planned workout

25' | Échauffement 

courir cool et faire 3 séries de talon-fesse, montée de genou et accélérations progressives sur 50m​​


Les 5' sont à faire sur côte moyenne à forte (>15%)

3x 5' | Corps de séance bonne intensité, ne pas hésiter à alterner marche et course 4' | Récupération récup en descente jusqu'au point de départ

 


15' | Rampe descendante​retour au calme

​​

​

Structured workout planned
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Plan with structured workouts

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

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Description

Voilà un plan d'entrainement pour travailler la montée pendant 8 semaines à raison de 3 séances par semaine

Christophe Simon

Christophe Simon

Entraîneur Liike Coaching

certificate

Nolio Certified Coach

Additional Info

Reference values

Aerobic speed

20 €

Your plan include

8 training weeks

Mobile & web app

Analysis of your workouts

Track your progress

️️Premium formula ⭐

Adapt your plan according to your constraints
HRV measurement & analysis
Access to all of your best performances
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!

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