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19
weeks
5.4
hours per week
6.7
km each week
🏊️
1.7 Workouts per week
🚴
1.9 Workouts per week
🏃️
2.8 Workouts per week
2600
prepa physique 4 seances en salle
ht under power
51min
short and fast
47min45
2 x 4
33min • 8 km
Vélo cooolllll 2H
2h
Durée : 20 semaines
Volume : 6–9h / semaine
Organisation type :
Natation : 2 séances (technique + allure spécifique, viser 1,5 km <35’)
Vélo / Home Trainer : 2 séances
1 HT intensité (seuil, VO2, cadence, 60–75’)
1 sortie longue route (2h–2h30, endurance)
Course à pied : 2 séances
1 spécifique (fractionné / allure 10 km)
1 sortie longue (~1h15 progressive, parfois enchaînée après vélo)
Salle de sport : 1 séance
Force jambes (squats, presse, fentes, ischios)
Tronc/gainage (planches, lombaires, abdos)
Haut du corps (tirages, épaules, dos → utile en natation)
Clé : HT pour la qualité, vélo route pour l’endurance, CAP calibrée pour tenir <50’ sur 10 km, salle pour puissance et stabilité, et transitions régulières pour automatiser le rythme de course.
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
Metrics
FTP
FC Max
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!
60 CHF
for the complete plan
This plan includes
19 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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