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201
weeks
0.6
hours per week
0.7
km each week
🏊️
0.2 Workouts per week
🚴
🏃️
0.3 Workouts per week
footing + ligne droite
45min • 1.2 km
2600
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 : 20 semaines
Volume : 12 à 15h d’entraînement par semaine
Structure :
Natation : 3 séances (technique, endurance, vitesse/allure Ironman)
Vélo : 3 à 4 séances (2 qualitatives – dont HT seuil/puissance –, + 1 sortie longue de 4–5h, + parfois une récupération active)
Course à pied : 3 séances (fractionné VMA/seuil, spécifique Ironman, sortie longue jusqu’à 2h30)
Préparation physique en salle : 1 à 2 séances courtes par semaine pour la stabilité et la prévention des blessures
Clés de l’objectif :
Gros volume vélo = base de la perf <10h
Allures spécifiques intégrées très tôt sur CAP et vélo
Enchaînements fréquents (bike → run) pour automatiser
Nutrition parfaitement testée à l’entraînement
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
201 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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