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12
weeks
4.8
hours per week
8.1
km each week
🏊️
1.7 Workouts per week
🚴
🏃️
2.6 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 : 12 semaines
Volume : 6–8h / semaine
Organisation type :
Natation : 2 séances (technique + allure spécifique, viser 1,5 km < 35’)
Vélo / Home Trainer : 2 séances
1 spécifique HT (seuil / intensité, 60–75’)
1 sortie longue route (2h–2h30 endurance)
Course à pied : 2 séances
1 spécifique 10 km (fractionné ou tempo)
1 sortie longue (1h–1h15 progressive, parfois enchaînée après vélo)
Renforcement sans matériel : 2 × 20’ (gainage, squats, fentes, pompes)
Clé : HT = travail qualitatif et gain de temps, route = endurance, CAP calibrée pour tenir <50’ sur 10 km, 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
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!
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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