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28
weeks
5.3
hours per week
59.4
km each week
🏊️
1.5 Workouts per week
🚴
1.8 Workouts per week
🏃️
2.5 Workouts per week
Natation 1600 M
wod sans matos prog 9 seances
Vélo cooolllll 2H
2h
seance speed 1'
49min
footing 45'
45min
velo 2H30/3H
Durée : 28 semaines
Volume : 7 à 10h d’entraînement par semaine
Structure type :
Natation : 2 séances (technique + endurance)
Vélo : 2 à 3 séances (1 spécifique HT ou intensité, 1 sortie longue 3–4h, 1 récupération optionnelle)
Course à pied : 2 séances (allure spécifique + sortie longue jusqu’à 1h45)
Renfo sans matériel : 1 séance (gainage, squats, fentes, pompes, dos)
Clés de réussite :
Construire la caisse sur le vélo (clé d’un half réussi)
Sorties longues CAP régulières pour apprendre à courir fatigué
Enchaînements vélo → course toutes les 2–3 semaines
Nutrition testée dès les sorties longues
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
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!
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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