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20
weeks
7.2
hours per week
83.7
km each week
🏊️
2.1 Workouts per week
🚴
2.5 Workouts per week
🏃️
3.5 Workouts per week
Natation 1600 M
wod sans matos prog 9 seances
Vélo cooolllll 2H
2h
seance speed 1'
49min
velo 2H30/3H
Durée : 7 mois de préparation (28 semaines)
Volume : 7 à 10h par semaine (progressif)
Organisation type :
Natation : 2 séances (endurance + technique)
Vélo : 2 séances (dont 1 home trainer qualitatif) + 1 sortie longue progressive (3h → 5h)
Course à pied : 2 séances (allure tranquille + sortie longue jusqu’à 2h)
Renforcement sans matériel : 1 séance/semaine (gainage, squats, fentes, pompes, planches)
Clés de réussite :
Construire l’endurance avec les sorties longues.
Tester la nutrition et l’hydratation à l’entraînement.
Intégrer des enchaînements (vélo → course) régulièrement.
Être régulier, mieux vaut peu mais chaque semaine.pl
Pierre Munier
Entraîneur
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 !
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!
170 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 ⭐
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