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28
weeks
6.3
hours per week
5.9
km each week
🏊️
2.2 Workouts per week
🚴
2.3 Workouts per week
🏃️
3.1 Workouts per week
2600
footing + ligne droite
45min • 1.2 km
prepa physique 4 seances en salle
Vélo cooolllll 1H30
01h30
short and fast
47min45
Vélo - Endurance 2h
2h
endurance continue
03min • 3.1 km
2 x 4
33min • 8 km
Vélo - Route longue sortie
footing 45'
45min
Durée : 28 semaines
Volume : 12 à 14h d’entraînement / semaine
Structure type :
Natation : 2 à 3 séances (technique, endurance, allure spécifique → viser 1,9 km < 35’)
Vélo / Home Trainer : 3 séances
1 spécifique HT (seuil / VO2max, 60–75’)
1 sortie longue route (3h30–4h30, allure course)
1 HT endurance douce ou récup (1h15–1h45)
Course à pied : 3 séances
1 fractionné / seuil (ex : 10 × 800 m à allure 10k–HM)
1 spécifique Half (allure cible 4’10–4’20/km selon niveau)
1 sortie longue (1h45–2h, parfois enchaînée après vélo)
Salle de sport : 1 séance/semaine
Force jambes (squats, presse, fentes, ischios)
Tronc/gainage (planches, abdos, lombaires)
Haut du corps (tirages, épaules, dos → utile en natation)
Clés de réussite :
HT = qualité & intensité → idéal pour travailler le seuil sans perte de temps.
Route = volume → indispensable pour apprendre à gérer 90 km en conditions réelles.
Course = calibrée sur allure Half, toujours inclure des enchaînements.
Salle = puissance & stabilité, clé pour soutenir le volume et la vitesse.
Sub 5h = nat <35’, vélo ~2h25, cap ~1h30 → chaque séance vise cet équilibre.
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
Power meter
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!
150 CHF
for the complete plan
This plan includes
28 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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