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12
weeks
5.4
hours per week
4.6
km each week
🏊️
1.7 Workouts per week
🚴
1.8 Workouts per week
🏃️
2.4 Workouts per week
2600
wod sans matos prog 9 seances
Vélo - Endurance 2h
2h
short and fast
47min45
footing + ligne droite
45min • 1.2 km
Vélocité
01h30
Durée : 12 semaines
Volume : 6–8h / semaine
Organisation type :
Natation : 2 séances (technique + allure spécifique, viser 1,5 km < 35’)
Vélo : 2 séances route (1 intensité ~1h30, 1 sortie longue 2h–2h30)
Course à pied : 2 séances (1 spécifique 10 km, 1 sortie longue ~1h15)
Salle de sport : 1 séance/semaine (force jambes, gainage, dos/épaules pour la natation)
Clé : vélo = cœur du chrono, course calibrée sur allure 10 km, salle pour solidité et puissance, transitions régulières vélo → 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
Heart rate monitor
Metrics
FTP
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!
30 CHF
for the complete plan
This plan includes
12 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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