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12
weeks
4.5
hours per week
19.5
km each week
🚴
0.8 Workouts per week
🏃️
3.5 Workouts per week
60' au sensation
1h • 11.9 km
3 seances
test vma selon xt 2
54min • 6.6 km
2 x 4
33min • 8 km
footing 45'
45min
Vélo - 1H
Durée : 12 semaines
Volume : 5 à 6 séances / semaine
Structure :
Course à pied (4 séances) :
1 séance VMA / fractionné court
1 séance seuil ou allure marathon
1 sortie longue (jusqu’à 2h30)
1 footing récupération
Salle de fitness (1 séance) : renforcement bas du corps (presse, squats, fentes, ischios), gainage, travail de dos/épaules pour la posture
Option : 1 séance vélo ou cardio doux pour endurance/récup
Clé de l’objectif : la salle développe la force et la solidité, les séances spécifiques construisent l’allure marathon, et la régularité assure la perf sous 3h15.
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
VMA
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!
40 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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