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20
weeks
5.3
hours per week
4.9
km each week
🏊️
1.7 Workouts per week
🚴
1.9 Workouts per week
🏃️
2.5 Workouts per week
2600
wod sans matos prog 9 seances
Vélo - Endurance 2h
2h
short and fast
47min45
footing + ligne droite
45min • 1.2 km
footing 45'
45min
Vélo - Route longue sortie
Durée : 20 semaines
Volume : 7 à 10h par semaine
Organisation type :
Natation : 2 séances (technique + endurance)
Vélo : 2 séances (1 spécifique / intensité + 1 sortie longue 2h30–3h30)
Course à pied : 2 séances (allure + sortie longue 1h15–1h30)
Renforcement : 1 séance (gainage, squats, fentes, pompes)
Clés de réussite :
Construire l’endurance progressive surtout à vélo (discipline clé).
S’habituer aux enchaînements vélo → course toutes les 2 semaines.
Tester nutrition et hydratation dès les sorties longues.
Rester régulier, mieux vaut un peu chaque semaine que des gros trous.
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
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
20 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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