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17
weeks
4.2
hours per week
14.4
km each week
🚴
0.8 Workouts per week
🏃️
3.3 Workouts per week
footing 45'
45min
prepa physique 4 seances en salle
test vma selon xt 2
54min • 6.6 km
Vélo - 1H
1h
60' au sensation
1h • 11.9 km
Durée : 16 semaines
Volume : 4–5 séances / semaine (6–8h)
Organisation type :
Course à pied (2 séances) :
1 spécifique semi (allure cible ~6’/km)
1 sortie longue (1h30 → 2h)
Vélo (1 séance) :
Endurance douce 2h ou HT qualitatif 1h15 (pour la caisse sans impact)
Salle de sport (1 séance) :
Force jambes (squats, presse, fentes)
Gainage / tronc
Haut du corps (dos, épaules)
Option : 1 footing léger ou vélo récup
Clé : vélo = endurance sans fatigue articulaire, salle = solidité et posture, course = qualité + sortie longue régulière pour passer sous les 2h.
Pierre Munier
Entraîneur
Structured workouts
Structured workouts are sent to your sport watch, sensor or can be exported for Zwift
Coach monitoring included
You will join the coach's Nolio team, you will be able to ask him questions and he will follow your progress
Sync your favorite devices
And more !
Equipments
GPS devices
I buy this plan 🚀
Simple and safe payment.
The training plan appears in my Nolio calendar 📅
Choose the start date at purchase, and modify it later if necessary.
Train well ! 💪
Everything is ready, it's up to you!
40 CHF
for the complete plan
This plan includes
17 training weeks
Discussions with the coach
A Nolio athlete account: workout analysis, progress monitoring, mobile app and more
️️Nolio - Premium athlete ⭐
You have a question ? Contact the coach
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