📋 All training sessions
Discover a vast selection of training sessions designed for all levels and disciplines: swimming, cycling, running and transitions, Trail, Mental Preparation. Whether you are a beginner or an advanced athlete, you will find varied and structured content here to progress effectively, develop your physical qualities, and reach your goals.
Use the filters below to select sessions by discipline or type: base endurance, threshold, VMA, MAP, etc. Each session sheet includes educational explanations to understand the purpose of the session, how to do it, and what benefits to expect.
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Running
– MAP (PMA)
View session
Duration : 1.17 min
Distance : 7 m
Load (TRIMP) : 5.85
🫀 Zone 5 : 1 min
Warm-up: 12min jog Z2Main set:
1x10s Z5 R=1min
1x15s Z5 R=1min
1x20s Z5 R=1min
1x15s Z5 R=1min
1x10s Z5 R=1min
repeat set 3 times
Cool down: 8min easy Z1
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Running
– MAP (PMA)
View session
Duration : 1.5 min
Distance : 9 m
Load (TRIMP) : 7.5
🫀 Zone 5 : 2 min
Warm-up: 12min jog Z2Main set:
1x10s Z5 R=1min
1x12s Z5 R=1min
1x14s Z5 R=1min
1x16s Z5 R=1min
1x18s Z5 R=1min
1x20s Z5 R=1min
repeat set 3 times
Cool down: 8min easy Z1
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Running
– Technique/Efficiency
View session
Duration : 5 min
Distance : 5 m
Load (TRIMP) : 5
🫀 Zone 1 : 5 min
Warm-up: 10min jog Z2Main set:
5min Z1
4x50m high knees Z5 R=30s
4x50m butt kicks Z5 R=30s
4x50m skipping Z5 R=30s
4x100m strides Z4
Cool down: 5min easy Z1
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Running
– Fartlek
View session
Duration : 5 min
Distance : 11 m
Load (TRIMP) : 16
🫀 Zone 2 : 2 min
🫀 Zone 4 : 3 min
Warm-up: 15min jog Z2Main set:
5x (3min Z4
2min Z2) R=1min
Cool down: 10min easy Z1
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Running
– Cadence
View session
Duration : 5.5 min
Distance : 5 m
Load (TRIMP) : 17.5
🫀 Zone 1 : 3 min
🫀 Zone 5 : 3 min
Warm-up: 10min jog Z2Main set:
6x30s Z5 R=30s
4x150m strides
Cool down: 5min easy Z1
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Running
– Fartlek
View session
Duration : 6 min
Distance : 5 m
Load (TRIMP) : 22
🫀 Zone 3 : 3 min
🫀 Zone 4 : 2 min
🫀 Zone 5 : 1 min
Warm-up: 10min jog Z2Main set:
2x (3min Z3
2min Z4
1min Z5) R=2min
Cool down: 5min easy Z1
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Running
– Strength x Cadence
View session
Duration : 7 min
Distance : 7 m
Load (TRIMP) : 15
🫀 Zone 1 : 5 min
🫀 Zone 5 : 2 min
Warm-up: 12min jog Z2Main set:
6x20s Z5 R=1min
Cool down: 8min easy Z1
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Running
– Technique/Efficiency
View session
Duration : 7 min
Distance : 7 m
Load (TRIMP) : 19
🫀 Zone 1 : 3 min
🫀 Zone 4 : 4 min
Warm-up: 12min jog Z2Main set:
5x30s strides Z5 R=30s
4x50m high knees Z5 R=30s
4x200m Z4 R=1min
6x100m strides Z4
Cool down: 8min easy Z1
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Running
– MAP (PMA)
View session
Duration : 7.17 min
Distance : 5 m
Load (TRIMP) : 17.37
🫀 Zone 1 : 5 min
🫀 Zone 5 : 3 min
Warm-up: 10min jog Z2Main set:
15x10s Z5 R=20s
Cool down: 5min easy Z1
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Running
– Cadence
View session
Duration : 7.5 min
Distance : 8 m
Load (TRIMP) : 15.5
🫀 Zone 1 : 4 min
🫀 Zone 3 : 4 min
Warm-up: 12min jog Z2Main set:
8x30s Z3 180+spm R=30s
Cool down: 8min easy Z1
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Running
– Cadence
View session
Duration : 7.5 min
Distance : 8 m
Load (TRIMP) : 15.5
🫀 Zone 1 : 4 min
🫀 Zone 3 : 4 min
Warm-up: 12min jog Z2Main set:
8x30s Z3 180+spm R=30s
Cool down: 8min easy Z1
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Running
– Technique/Efficiency
View session
Duration : 8 min
Distance : 5 m
Load (TRIMP) : 16
🫀 Zone 2 : 8 min
Warm-up: 10min jog Z2Main set:
6x50m skipping Z5 R=30s
4x100m strides Z4
8min Z2 focusing on form
Cool down: 5min easy Z1
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Running
– Strength x Cadence
View session
Duration : 8.09 min
Distance : 9 m
Load (TRIMP) : 16.45
🫀 Zone 1 : 6 min
🫀 Zone 5 : 2 min
Warm-up: 12min jog Z2Main set:
4x10s Z5 R=1min
3x15s Z5 R=1min
2x20s Z5 R=1min
Cool down: 8min easy Z1
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Running
– Strength
View session
Duration : 8.5 min
Distance : 8 m
Load (TRIMP) : 22
🫀 Zone 1 : 4 min
🫀 Zone 4 : 5 min
Warm-up: 12min jog Z2Main set:
2x30s Z4 R=1min
2x45s Z4 R=1min
2x1min Z4 R=2min
Cool down: 8min easy Z1
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Swimming
– V02 Max
View session
Duration : 8.5 min
Distance : 3000 m
Load (TRIMP) : 28.5
🫀 Zone 1 : 4 min
🫀 Zone 5 : 5 min
Warm-up: 400m freestyle Z2Main set:
8x50m Z5 R=30s
Cool down: 300m easy Z1
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Swimming
– V02 Max
View session
Duration : 8.5 min
Distance : 2200 m
Load (TRIMP) : 28.5
🫀 Zone 1 : 4 min
🫀 Zone 5 : 5 min
Warm-up: 300m freestyle Z2Main set:
8x50m Z5 R=30s
Cool down: 200m easy Z1
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Swimming
– V02 Max
View session
Duration : 8.5 min
Distance : 2700 m
Load (TRIMP) : 28.5
🫀 Zone 1 : 4 min
🫀 Zone 5 : 5 min
Warm-up: 400m freestyle Z2Main set:
8x50m Z5 R=30s
Cool down: 300m easy Z1
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Running
– Cadence
View session
Duration : 9 min
Distance : 6 m
Load (TRIMP) : 27
🫀 Zone 1 : 2 min
🫀 Zone 3 : 5 min
🫀 Zone 5 : 2 min
Warm-up: 10min jog Z2Main set:
2x(5x100m Z5 R=30s)
5min Z3
Cool down: 5min easy Z1
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Running
– Fartlek
View session
Duration : 9 min
Distance : 6 m
Load (TRIMP) : 25
🫀 Zone 2 : 3 min
🫀 Zone 3 : 5 min
🫀 Zone 4 : 1 min
Warm-up: 10min jog Z2Main set:
2x (5min Z3
3min Z2
1min Z4) R=2min
Cool down: 5min easy Z1
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Running
– Strength
View session
Duration : 9 min
Distance : 8 m
Load (TRIMP) : 36
🫀 Zone 4 : 9 min
Warm-up: 12min jog Z2Main set:
1min Z4 R=1min
2min Z4 R=2min
3min Z4 R=3min
2min Z4 R=2min
1min Z4 R=1min
Cool down: 8min easy Z1
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Running
– MAP (PMA)
View session
Duration : 9.25 min
Distance : 5 m
Load (TRIMP) : 19.25
🫀 Zone 1 : 7 min
🫀 Zone 5 : 3 min
Warm-up: 10min jog Z2Main set:
10x15s Z5 R=45s
Cool down: 5min easy Z1
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Running
– MAP (PMA)
View session
Duration : 9.33 min
Distance : 5 m
Load (TRIMP) : 22.53
🫀 Zone 1 : 6 min
🫀 Zone 5 : 3 min
Warm-up: 10min jog Z2Main set:
10x20s Z5 R=40s
Cool down: 5min easy Z1
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Running
– MAP (PMA)
View session
Duration : 9.67 min
Distance : 6 m
Load (TRIMP) : 20.35
🫀 Zone 1 : 7 min
🫀 Zone 5 : 3 min
Warm-up: 10min jog Z2Main set:
8x20s Z5 R=1min
Cool down: 5min easy Z1
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Running
– Strength x Cadence
View session
Duration : 9.67 min
Distance : 6 m
Load (TRIMP) : 20.35
🫀 Zone 1 : 7 min
🫀 Zone 5 : 3 min
Warm-up: 10min jog Z2Main set:
8x20s Z5 R=1min
Cool down: 5min easy Z1
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Running
– MAP (PMA)
View session
Duration : 9.92 min
Distance : 8 m
Load (TRIMP) : 21.6
🫀 Zone 1 : 7 min
🫀 Zone 5 : 3 min
Warm-up: 12min jog Z2Main set:
5x15s Z5 R=45s
5x20s Z5 R=1min
Cool down: 8min easy Z1
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Running
– Fartlek
View session
Duration : 10 min
Distance : 13 m
Load (TRIMP) : 33
🫀 Zone 3 : 7 min
🫀 Zone 4 : 3 min
Warm-up: 15min jog Z2Main set:
4x (7min Z3 R=1min
3min Z4 R=2min)
Cool down: 10min easy Z1
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Running
– Strength x Cadence
View session
Duration : 10.2 min
Distance : 5 m
Load (TRIMP) : 23
🫀 Zone 1 : 7 min
🫀 Zone 5 : 3 min
Warm-up: 10min jog Z2Main set:
8x100m Z5 R=1min
Cool down: 5min easy Z1
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Running
– Hill Repeats
View session
Duration : 10.3 min
Distance : 8 m
Load (TRIMP) : 28.5
🫀 Zone 1 : 5 min
🫀 Zone 4 : 5 min
🫀 Zone 5 : 1 min
Warm-up: 12min jog Z2Main set:
2x100m Z5 R=1min
2x200m Z4 R=90s
2x300m Z4 R=2min
Cool down: 8min easy Z1
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Running
– Strength x Cadence
View session
Duration : 10.75 min
Distance : 8 m
Load (TRIMP) : 25.75
🫀 Zone 1 : 7 min
🫀 Zone 5 : 4 min
Warm-up: 12min jog Z2Main set:
5x15s Z5 R=45s
5x30s Z5 R=1min
Cool down: 8min easy Z1
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Running
– MAP (PMA)
View session
Duration : 11 min
Distance : 10 m
Load (TRIMP) : 25
🫀 Zone 1 : 8 min
🫀 Zone 5 : 4 min
Warm-up: 15min jog Z2Main set:
6x20s Z5 R=1min
6x15s Z5 R=30s
Cool down: 10min easy Z1
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Running
– Strength x Cadence
View session
Duration : 11.25 min
Distance : 6 m
Load (TRIMP) : 23.25
🫀 Zone 1 : 8 min
🫀 Zone 5 : 3 min
Warm-up: 10min jog Z2Main set:
12x15s Z5 R=45s
Cool down: 5min easy Z1
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Running
– Strength x Cadence
View session
Duration : 11.3 min
Distance : 10 m
Load (TRIMP) : 30.5
🫀 Zone 1 : 7 min
🫀 Zone 5 : 5 min
Warm-up: 15min jog Z2Main set:
2x100m Z5 R=1min
4x200m Z5 R=90s
2x100m Z5 R=1min
Cool down: 10min easy Z1
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Running
– Technique/Efficiency
View session
Duration : 11.6 min
Distance : 5 m
Load (TRIMP) : 24.8
🫀 Zone 1 : 5 min
🫀 Zone 3 : 7 min
Warm-up: 10min jog Z2Main set:
6x200m Z3 R=1min
4x50m strides
Cool down: 5min easy Z1
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Running
– MAP (PMA)
View session
Duration : 12.25 min
Distance : 10 m
Load (TRIMP) : 26.25
🫀 Zone 1 : 8 min
🫀 Zone 4 : 2 min
🫀 Zone 5 : 2 min
Warm-up: 15min jog Z2Main set:
8x15s Z5 R=45s
4x30s Z4 R=1min
Cool down: 10min easy Z1
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Running
– MAP (PMA)
View session
Duration : 12.33 min
Distance : 6 m
Load (TRIMP) : 25.65
🫀 Zone 1 : 9 min
🫀 Zone 5 : 3 min
Warm-up: 10min jog Z2Main set:
10x20s Z5 R=60s
Cool down: 5min easy Z1
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Running
– Strength x Cadence
View session
Duration : 12.33 min
Distance : 5 m
Load (TRIMP) : 25.65
🫀 Zone 1 : 9 min
🫀 Zone 5 : 3 min
Warm-up: 10min jog Z2Main set:
10x20s Z5 R=1min
Cool down: 5min easy Z1
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Running
– Cadence
View session
Duration : 12.6 min
Distance : 8 m
Load (TRIMP) : 35
🫀 Zone 1 : 7 min
🫀 Zone 5 : 6 min
Warm-up: 12min jog Z2Main set:
12x100m Z5 R=30s
4x50m Z5 R=30s
Cool down: 8min easy Z1
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Running
– Fartlek
View session
Duration : 13 min
Distance : 9 m
Load (TRIMP) : 47
🫀 Zone 2 : 1 min
🫀 Zone 3 : 3 min
🫀 Zone 4 : 9 min
Warm-up: 12min jog Z2Main set:
1min Z4
2min Z4
3min Z4
3min Z3
2min Z4
1min Z4
1min Z2 R=1min
Cool down: 8min easy Z1
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Running
– Strength x Cadence
View session
Duration : 13.4 min
Distance : 6 m
Load (TRIMP) : 23
🫀 Zone 1 : 11 min
🫀 Zone 5 : 2 min
Warm-up: 10min jog Z2Main set:
12x12s Z5 R=60s uphill
Cool down: 5min easy Z1
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Running
– Cadence
View session
Duration : 13.4 min
Distance : 7 m
Load (TRIMP) : 39
🫀 Zone 1 : 7 min
🫀 Zone 5 : 6 min
Warm-up: 12min jog Z2Main set:
8x200m Z5 R=1min
4x30s strides
Cool down: 8min easy Z1
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Running
– Cadence
View session
Duration : 13.5 min
Distance : 5 m
Load (TRIMP) : 24.5
🫀 Zone 1 : 8 min
🫀 Zone 3 : 6 min
Warm-up: 10min jog Z2Main set:
5x200m Z3 R=2min
4 strides
Cool down: 5min easy Z1
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Running
– Fartlek
View session
Duration : 13.5 min
Distance : 11 m
Load (TRIMP) : 40.14
🫀 Zone 1 : 3 min
🫀 Zone 2 : 3 min
🫀 Zone 3 : 2 min
🫀 Zone 4 : 1 min
🫀 Zone 5 : 4 min
Warm-up: 15min jog Z2Main set:
2x(1min Z4
2min Z3
3min Z2) R=2min
5x50s Z5 R=50s
Cool down: 10min easy Z1
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Running
– Technique/Efficiency
View session
Duration : 13.5 min
Distance : 12 m
Load (TRIMP) : 33.5
🫀 Zone 1 : 8 min
🫀 Zone 4 : 4 min
🫀 Zone 5 : 2 min
Warm-up: 15min jog Z2Main set:
4x200m Z4 R=2min
4x30s Z5 R=30s
4x100m progressive Z3
Cool down: 10min easy Z1
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Running
– Technique/Efficiency
View session
Duration : 14 min
Distance : 6 m
Load (TRIMP) : 34
🫀 Zone 1 : 4 min
🫀 Zone 3 : 10 min
Warm-up: 10min jog Z2Main set:
5x2min Z3 R=1min
8x50m butt kicks Z5 R=30s
4x100m strides Z4
Cool down: 5min easy Z1
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Running
– Technique/Efficiency
View session
Duration : 14 min
Distance : 6 m
Load (TRIMP) : 29
🫀 Zone 1 : 9 min
🫀 Zone 4 : 5 min
Warm-up: 10min jog Z2Main set:
4x50m high knees
10x100m Z4 R=1min
6x20s fast Z5
Cool down: 5min easy Z1
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Running
– Cadence
View session
Duration : 14.25 min
Distance : 6 m
Load (TRIMP) : 35.25
🫀 Zone 1 : 5 min
🫀 Zone 2 : 3 min
🫀 Zone 4 : 6 min
Warm-up: 10min jog Z2Main set:
8x150m Z4 R=45s
3min Z2
Cool down: 5min easy Z1
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Running
– V02 Max
View session
Duration : 14.5 min
Distance : 6 m
Load (TRIMP) : 44.5
🫀 Zone 1 : 7 min
🫀 Zone 5 : 8 min
Warm-up: 10min jog Z2Main set:
15x30s Z5 R=30s
Cool down: 5min easy Z1
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Swimming
– V02 Max
View session
Duration : 15 min
Distance : 1200 m
Load (TRIMP) : 51.6
🫀 Zone 1 : 2 min
🫀 Zone 2 : 5 min
🫀 Zone 5 : 8 min
Warm-up: 200m freestyle Z2Main set:
4x(10x25m kick Z5 R=30s / 100m backstroke drill Z2) R=2m
Cool down: 100m easy Z1
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Running
– MAP (PMA)
View session
Duration : 15.25 min
Distance : 5 m
Load (TRIMP) : 39.25
🫀 Zone 1 : 8 min
🫀 Zone 4 : 6 min
🫀 Zone 5 : 2 min
Warm-up: 10min jog Z2Main set:
6x15s Z5 R=45s
3x400m Z4 R=2min
Cool down: 5min easy Z1
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Running
– Strength
View session
Duration : 15.5 min
Distance : 6 m
Load (TRIMP) : 44.5
🫀 Zone 1 : 8 min
🫀 Zone 4 : 3 min
🫀 Zone 5 : 5 min
Warm-up: 10min jog Z2Main set:
10x30s Z5 R=30s
4x45s Z4 R=60s
Cool down: 5min easy Z1
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Running
– Strength x Cadence
View session
Duration : 15.6 min
Distance : 7 m
Load (TRIMP) : 34
🫀 Zone 1 : 11 min
🫀 Zone 5 : 5 min
Warm-up: 12min jog Z2Main set:
6x30s Z5 R=1min
4x100m Z5 R=2min
Cool down: 8min easy Z1
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Running
– Hill Repeats
View session
Duration : 15.8 min
Distance : 7 m
Load (TRIMP) : 35
🫀 Zone 1 : 11 min
🫀 Zone 5 : 5 min
Warm-up: 12min jog Z2Main set:
12x100m Z5 R=1min
4 strides
Cool down: 8min easy Z1
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Running
– Technique/Efficiency
View session
Duration : 16 min
Distance : 8 m
Load (TRIMP) : 40
🫀 Zone 1 : 4 min
🫀 Zone 3 : 12 min
Warm-up: 12min jog Z2Main set:
8x100m strides Z4
3x4min Z3 R=2min focusing on posture
6x50m high knees Z5 R=30s
Cool down: 8min easy Z1
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Running
– V02 Max
View session
Duration : 16 min
Distance : 11 m
Load (TRIMP) : 80
🫀 Zone 5 : 16 min
Warm-up: 15min jog Z2Main set:
10x400m Z5 R=1min30s
Cool down: 10min easy Z1
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Running
– Strength x Cadence
View session
Duration : 16 min
Distance : 5 m
Load (TRIMP) : 26
🫀 Zone 1 : 14 min
🫀 Zone 5 : 3 min
Warm-up: 10min jog Z2Main set:
10x15s Z5 R=90s uphill
Cool down: 5min easy Z1
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Running
– V02 Max
View session
Duration : 16 min
Distance : 10 m
Load (TRIMP) : 80
🫀 Zone 5 : 16 min
Warm-up: 15min jog Z2Main set:
10x400m Z5 R=1min30s
Cool down: 10min easy Z1
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Running
– Hill Repeats
View session
Duration : 16.2 min
Distance : 5 m
Load (TRIMP) : 39
🫀 Zone 1 : 9 min
🫀 Zone 4 : 6 min
🫀 Zone 5 : 1 min
Warm-up: 10min jog Z2Main set:
6x200m Z4 R=1min
3x100m Z5 R=2min
Cool down: 5min easy Z1
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Running
– Hill Repeats
View session
Duration : 16.5 min
Distance : 10 m
Load (TRIMP) : 49.5
🫀 Zone 3 : 17 min
Warm-up: 15min jog Z2Main set:
5x600m Z3 increasing pace
R=2min
Cool down: 10min easy Z1
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Running
– Technique/Efficiency
View session
Duration : 16.5 min
Distance : 6 m
Load (TRIMP) : 34.5
🫀 Zone 1 : 11 min
🫀 Zone 4 : 6 min
Warm-up: 10min jog Z2Main set:
8x150m Z4 R=90s
6x50m strides
Cool down: 5min easy Z1
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Running
– Technique/Efficiency
View session
Duration : 16.5 min
Distance : 8 m
Load (TRIMP) : 34.5
🫀 Zone 1 : 11 min
🫀 Zone 4 : 6 min
Warm-up: 12min jog Z2Main set:
4x80m skips
8x150m Z4 R=90s
4 strides
Cool down: 8min easy Z1
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Running
– Technique/Efficiency
View session
Duration : 16.5 min
Distance : 9 m
Load (TRIMP) : 34.5
🫀 Zone 1 : 11 min
🫀 Zone 4 : 6 min
Warm-up: 12min jog Z2Main set:
8x150m Z4 R=90s
6x50m high knees
4 strides
Cool down: 8min easy Z1
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Running
– Cadence
View session
Duration : 16.8 min
Distance : 7 m
Load (TRIMP) : 48
🫀 Zone 1 : 6 min
🫀 Zone 3 : 6 min
🫀 Zone 5 : 5 min
Warm-up: 12min jog Z2Main set:
10x120m Z5 R=40s
3x2min Z3
Cool down: 8min easy Z1
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Running
– Hill Repeats
View session
Duration : 17 min
Distance : 6 m
Load (TRIMP) : 49
🫀 Zone 1 : 9 min
🫀 Zone 5 : 8 min
Warm-up: 10min jog Z2Main set:
10x200m Z5 R=1min
Cool down: 5min easy Z1
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Running
– MAP (PMA)
View session
Duration : 17.08 min
Distance : 11 m
Load (TRIMP) : 40.4
🫀 Zone 1 : 11 min
🫀 Zone 5 : 6 min
Warm-up: 15min jog Z2Main set:
10x20s Z5 R=30s
10x15s Z5 R=45s
Cool down: 10min easy Z1
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Running
– Strength x Cadence
View session
Duration : 17.3 min
Distance : 11 m
Load (TRIMP) : 32.5
🫀 Zone 1 : 14 min
🫀 Zone 5 : 4 min
Warm-up: 15min jog Z2Main set:
4x15s Z5 R=60s
6x100m Z5 R=2min
2x50m Z5 R=30s
Cool down: 10min easy Z1
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Running
– Hill Repeats
View session
Duration : 17.9 min
Distance : 6 m
Load (TRIMP) : 44.7
🫀 Zone 1 : 8 min
🫀 Zone 3 : 4 min
🫀 Zone 4 : 6 min
Warm-up: 10min jog Z2Main set:
4x200m Z3 R=1min
4x300m Z4 R=90s
Cool down: 5min easy Z1
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Running
– Threshold
View session
Duration : 18 min
Distance : 7 m
Load (TRIMP) : 72
🫀 Zone 4 : 18 min
Warm-up: 12min jog Z2Main set:
2min Z4
4min Z4
6min Z4
4min Z4
2min Z4 R=2min
Cool down: 8min easy Z1
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Running
– Fartlek
View session
Duration : 18 min
Distance : 10 m
Load (TRIMP) : 52
🫀 Zone 2 : 6 min
🫀 Zone 3 : 8 min
🫀 Zone 4 : 4 min
Warm-up: 15min jog Z2Main set:
2min Z4
4min Z3
6min Z2
4min Z3
2min Z4
R=2min
Cool down: 10min easy Z1
🏃♂️
Running
– Technique/Efficiency
View session
Duration : 18 min
Distance : 9 m
Load (TRIMP) : 42
🫀 Zone 1 : 6 min
🫀 Zone 3 : 12 min
Warm-up: 12min jog Z2Main set:
6x30s strides Z5 R=30s
4x3min Z3 R=2min focusing on technique
6x100m strides Z4
Cool down: 8min easy Z1
🏃♂️
Running
– Threshold
View session
Duration : 18 min
Distance : 7 m
Load (TRIMP) : 54
🫀 Zone 1 : 6 min
🫀 Zone 4 : 12 min
Warm-up: 12min jog Z2Main set:
3x4min Z4 R=3min
Cool down: 8min easy Z1
🏃♂️
Running
– Specific Pace
View session
Duration : 18 min
Distance : 11 m
Load (TRIMP) : 72
🫀 Zone 4 : 18 min
Warm-up: 15min jog Z2Main set:
1x2min Z4 R=1min
1x4min Z4 R=2min
1x6min Z4 R=3min
1x4min Z4 R=2min
1x2min Z4 R=1min
Cool down: 10min easy Z1
🏃♂️
Running
– Hill Repeats
View session
Duration : 18 min
Distance : 10 m
Load (TRIMP) : 54
🫀 Zone 1 : 6 min
🫀 Zone 4 : 12 min
Warm-up: 15min jog Z2Main set:
2x200m Z4 R=1min
2x400m Z4 R=2min
2x600m Z4 R=3min
Cool down: 10min easy Z1
🏃♂️
Running
– MAP (PMA)
View session
Duration : 18.17 min
Distance : 12 m
Load (TRIMP) : 47.89
🫀 Zone 1 : 8 min
🫀 Zone 4 : 9 min
🫀 Zone 5 : 1 min
Warm-up: 15min jog Z2Main set:
4x10s Z5 R=50s
3x600m Z4 R=3min
Cool down: 10min easy Z1
🏊♀️
Swimming
– Technique/Efficiency
View session
Duration : 18.38 min
Distance : 750 m
Load (TRIMP) : 38.13
🫀 Zone 1 : 7 min
🫀 Zone 2 : 4 min
🫀 Zone 3 : 8 min
Warm-up: 200m in Z2 PB PQ Session:
3 blocks of:
50m in Z3 kick with flutter
100m in Z3 NL
R = 2 min between each block
Cool-down: 100m in Z1 4 Strokes
🏃♂️
Running
– V02 Max
View session
Duration : 18.4 min
Distance : 11 m
Load (TRIMP) : 92
🫀 Zone 5 : 18 min
Warm-up: 15min jog Z2Main set:
1x400m Z5 R=1min
1x600m Z5 R=90s
1x800m Z5 R=2min
1x1000m Z5 R=3min
1x800m Z5 R=2min
1x600m Z5 R=90s
1x400m Z5 R=1min
Cool down: 10min easy Z1
🏃♂️
Running
– Strength
View session
Duration : 18.5 min
Distance : 5 m
Load (TRIMP) : 33.5
🫀 Zone 1 : 14 min
🫀 Zone 4 : 5 min
Warm-up: 10min jog Z2Main set:
10x30s Z4 R=90s
Cool down: 5min easy Z1
🏃♂️
Running
– Cadence
View session
Duration : 18.5 min
Distance : 11 m
Load (TRIMP) : 55
🫀 Zone 1 : 6 min
🫀 Zone 3 : 3 min
🫀 Zone 4 : 8 min
🫀 Zone 5 : 2 min
Warm-up: 15min jog Z2Main set:
5x300m Z4 R=90s
2x(3min Z3
2min Z5)
Cool down: 10min easy Z1
🏃♂️
Running
– Threshold
View session
Duration : 18.5 min
Distance : 6 m
Load (TRIMP) : 71.5
🫀 Zone 1 : 2 min
🫀 Zone 4 : 15 min
🫀 Zone 5 : 2 min
Warm-up: 10min jog Z2Main set:
15min Z4
4x30s Z5 R=30s
Cool down: 5min easy Z1
🏃♂️
Running
– MAP (PMA)
View session
Duration : 18.5 min
Distance : 6 m
Load (TRIMP) : 45.7
🫀 Zone 1 : 12 min
🫀 Zone 5 : 7 min
Warm-up: 10min jog Z2Main set:
10x12s Z5 R=48s
4x300m Z5 R=90s
Cool down: 5min easy Z1
🏃♂️
Running
– MAP (PMA)
View session
Duration : 18.67 min
Distance : 8 m
Load (TRIMP) : 55.35
🫀 Zone 1 : 7 min
🫀 Zone 4 : 10 min
🫀 Zone 5 : 2 min
Warm-up: 12min jog Z2Main set:
5x20s Z5 R=45s
5x400m Z4 R=1min
Cool down: 8min easy Z1
🏃♂️
Running
– Cadence
View session
Duration : 18.9 min
Distance : 9 m
Load (TRIMP) : 52.5
🫀 Zone 1 : 9 min
🫀 Zone 4 : 8 min
🫀 Zone 5 : 2 min
Warm-up: 12min jog Z2Main set:
4x400m Z4 R=90s
3x200m Z5 R=2min
Cool down: 8min easy Z1
🏃♂️
Running
– V02 Max
View session
Duration : 19 min
Distance : 5 m
Load (TRIMP) : 59
🫀 Zone 1 : 9 min
🫀 Zone 5 : 10 min
Warm-up: 10min jog Z2Main set:
10x1min Z5 R=1min
Cool down: 5min easy Z1
🏃♂️
Running
– Strength
View session
Duration : 19 min
Distance : 11 m
Load (TRIMP) : 49
🫀 Zone 1 : 10 min
🫀 Zone 4 : 6 min
🫀 Zone 5 : 3 min
Warm-up: 15min jog Z2Main set:
3x2min Z4 R=3min
3x1min Z5 R=2min
Cool down: 10min easy Z1
🏃♂️
Running
– Cadence
View session
Duration : 19 min
Distance : 5 m
Load (TRIMP) : 49
🫀 Zone 1 : 9 min
🫀 Zone 4 : 10 min
Warm-up: 10min jog Z2Main set:
10x200m Z4 R=1min
Cool down: 5min easy Z1
🏃♂️
Running
– Fartlek
View session
Duration : 19 min
Distance : 7 m
Load (TRIMP) : 49
🫀 Zone 1 : 4 min
🫀 Zone 2 : 10 min
🫀 Zone 5 : 5 min
Warm-up: 12min jog Z2Main set:
5min Z2
5x1min Z5 R=1min
5min Z2
Cool down: 8min easy Z1
🏃♂️
Running
– Strength
View session
Duration : 19 min
Distance : 10 m
Load (TRIMP) : 49
🫀 Zone 1 : 9 min
🫀 Zone 4 : 10 min
Warm-up: 15min jog Z2Main set:
10x1min Z4 R=1min
6 strides
Cool down: 10min easy Z1
🏊♀️
Swimming
– V02 Max
View session
Duration : 19 min
Distance : 1500 m
Load (TRIMP) : 57.95
🫀 Zone 1 : 4 min
🫀 Zone 2 : 4 min
🫀 Zone 3 : 3 min
🫀 Zone 4 : 5 min
🫀 Zone 5 : 4 min
Warm-up: 300m freestyle Z2Main set:
3x(4x50m medley Z5 R=1m / 100m easy Z1) R=2m
Cool down: 200m easy Z1
🏃♂️
Running
– V02 Max
View session
Duration : 19.5 min
Distance : 5 m
Load (TRIMP) : 55.5
🫀 Zone 1 : 11 min
🫀 Zone 5 : 9 min
Warm-up: 10min jog Z2Main set:
12x30s Z5 R=30s
6x30s Z5 R=1min
Cool down: 5min easy Z1
🏃♂️
Running
– Strength
View session
Duration : 19.5 min
Distance : 7 m
Load (TRIMP) : 55.5
🫀 Zone 1 : 9 min
🫀 Zone 4 : 8 min
🫀 Zone 5 : 3 min
Warm-up: 12min jog Z2Main set:
4x2min Z4 R=2min
6x30s Z5 R=30s
Cool down: 8min easy Z1
🏃♂️
Running
– MAP (PMA)
View session
Duration : 19.53 min
Distance : 10 m
Load (TRIMP) : 52.29
🫀 Zone 1 : 11 min
🫀 Zone 5 : 8 min
Warm-up: 15min jog Z2Main set:
3x20s Z5 R=40s
6x300m Z5 R=2min
Cool down: 10min easy Z1
🏃♂️
Running
– Strength
View session
Duration : 20 min
Distance : 6 m
Load (TRIMP) : 38
🫀 Zone 1 : 14 min
🫀 Zone 4 : 6 min
Warm-up: 10min jog Z2Main set:
8x45s Z4 R=2min
Cool down: 5min easy Z1
🏃♂️
Running
– Threshold
View session
Duration : 20 min
Distance : 10 m
Load (TRIMP) : 80
🫀 Zone 4 : 20 min
Warm-up: 15min jog Z2Main set:
20min Z4 progressive
Cool down: 10min easy Z1
🏃♂️
Running
– Hill Repeats
View session
Duration : 20 min
Distance : 10 m
Load (TRIMP) : 66
🫀 Zone 1 : 6 min
🫀 Zone 4 : 10 min
🫀 Zone 5 : 4 min
Warm-up: 15min jog Z2Main set:
2x1min Z5 R=1min
2x2min Z4 R=2min
2x3min Z4 R=2min
2x1min Z5 R=1min
Cool down: 10min easy Z1
🏃♂️
Running
– Technique/Efficiency
View session
Duration : 20 min
Distance : 10 m
Load (TRIMP) : 60
🫀 Zone 3 : 20 min
Warm-up: 15min jog Z2Main set:
20min Z3
5x200m strides
Cool down: 10min easy Z1
🏃♂️
Running
– Hill Repeats
View session
Duration : 20 min
Distance : 5 m
Load (TRIMP) : 47
🫀 Zone 1 : 11 min
🫀 Zone 4 : 9 min
Warm-up: 10min jog Z2Main set:
12x150m Z4 R=1min
Cool down: 5min easy Z1
🏊♀️
Swimming
– Base Training
View session
Duration : 20 min
Distance : 1200 m
Load (TRIMP) : 36
🫀 Zone 1 : 4 min
🫀 Zone 2 : 16 min
Warm-up: 200m freestyle Z2Main set:
900m freestyle Z2 endurance
Cool down: 100m easy Z1
💪
Strength & Conditioning
– Strength
View session
Duration : 20 min
🫀 Zone 1 : 2 min
🫀 Zone 2 : 6 min
🫀 Zone 3 : 7 min
🫀 Zone 4 : 4 min
🫀 Zone 5 : 1 min
Warm-up: 5min mobility dynamicMain circuit:
3x12 Russian twists, 3x12 superman, 4x30s plank, 3x15 standing knee raises
Cool down: 5min stretch static
💪
Strength & Conditioning
– Technique/Efficiency
View session
Duration : 20 min
🫀 Zone 1 : 3 min
🫀 Zone 2 : 9 min
🫀 Zone 3 : 6 min
🫀 Zone 4 : 2 min
Warm-up: 5min mobility dynamicMain circuit:
Circuit 3 rounds: 15 hip bridges, 10 hip circles/leg, 15 dynamic lunges/leg, 30s seated piriformis stretch
Cool down: 5min stretch static
💪
Strength & Conditioning
– Technique/Efficiency
View session
Duration : 20 min
🫀 Zone 1 : 3 min
🫀 Zone 2 : 9 min
🫀 Zone 3 : 6 min
🫀 Zone 4 : 2 min
Warm-up: 5min mobility dynamicMain circuit:
Circuit 3 rounds: 10 single-leg squats/leg, 15 calf raises/leg, 12 seated leg raises, 30s plank. R=1min between rounds
Cool down: 5min stretch static
💪
Strength & Conditioning
– Technique/Efficiency
View session
Duration : 20 min
🫀 Zone 1 : 3 min
🫀 Zone 2 : 9 min
🫀 Zone 3 : 6 min
🫀 Zone 4 : 2 min
Warm-up: 5min mobility dynamicMain circuit:
3x10 hip circles each direction, 3x12 lunge with twist, 3x10 cossack squat
Cool down: 5min stretch static
💪
Strength & Conditioning
– Strength
View session
Duration : 20 min
🫀 Zone 1 : 2 min
🫀 Zone 2 : 6 min
🫀 Zone 3 : 7 min
🫀 Zone 4 : 4 min
🫀 Zone 5 : 1 min
Warm-up: 5min mobility dynamicMain circuit:
Circuit 3 rounds: 30s forearm plank, 30s side plank/side, 12 push-up planks, 15 superman. R=45s
Cool down: 5min stretch static
💪
Strength & Conditioning
– Strength
View session
Duration : 20 min
🫀 Zone 1 : 2 min
🫀 Zone 2 : 6 min
🫀 Zone 3 : 7 min
🫀 Zone 4 : 4 min
🫀 Zone 5 : 1 min
Warm-up: 5min mobility dynamicMain circuit:
Circuit 3 rounds: 12 burpees, 15 V-sit ups, 20 reverse lunges/leg, 45s high plank. R=1min
Cool down: 5min stretch static
💪
Strength & Conditioning
– Strength
View session
Duration : 20 min
🫀 Zone 1 : 2 min
🫀 Zone 2 : 6 min
🫀 Zone 3 : 7 min
🫀 Zone 4 : 4 min
🫀 Zone 5 : 1 min
Warm-up: 5min mobility dynamicMain circuit:
3x15 push-ups, 3x12 renegade rows, 3x45s plank. R=30s between exercises
Cool down: 5min stretch static
💪
Strength & Conditioning
– Technique/Efficiency
View session
Duration : 20 min
🫀 Zone 1 : 3 min
🫀 Zone 2 : 9 min
🫀 Zone 3 : 6 min
🫀 Zone 4 : 2 min
Warm-up: 5min mobility dynamicMain circuit:
3x45s single-leg balance/leg, 3x15 single-leg squats, 3x30s single-leg calf raises. R=30s between exercises
Cool down: 5min stretch static
💪
Strength & Conditioning
– Technique/Efficiency
View session
Duration : 20 min
🫀 Zone 1 : 3 min
🫀 Zone 2 : 9 min
🫀 Zone 3 : 6 min
🫀 Zone 4 : 2 min
Warm-up: 5min mobility dynamicMain circuit:
3x30s hip circles, 3x45s pigeon stretch/side, 3x15 leg swings/leg. R=30s between sets
Cool down: 5min stretch static
💪
Strength & Conditioning
– Technique/Efficiency
View session
Duration : 20 min
🫀 Zone 1 : 3 min
🫀 Zone 2 : 9 min
🫀 Zone 3 : 6 min
🫀 Zone 4 : 2 min
Warm-up: 5min mobility dynamicMain circuit:
3x8 Cossack squats/side, 3x10 hip bridges, 3x12 seated hip circles, 3x12 leg swings/leg
Cool down: 5min stretch static
💪
Strength & Conditioning
– Technique/Efficiency
View session
Duration : 20 min
🫀 Zone 1 : 3 min
🫀 Zone 2 : 9 min
🫀 Zone 3 : 6 min
🫀 Zone 4 : 2 min
Warm-up: 5min mobility dynamicMain circuit:
Circuit 3 rounds: 15 V-sits, 12 bicycle crunches, 30s plank jacks, 20 flutter kicks. R=30s between rounds
Cool down: 5min stretch static
💪
Strength & Conditioning
– Technique/Efficiency
View session
Duration : 20 min
🫀 Zone 1 : 3 min
🫀 Zone 2 : 9 min
🫀 Zone 3 : 6 min
🫀 Zone 4 : 2 min
Warm-up: 5min mobility dynamicMain circuit:
4x10 lateral bounds, 4x12 single-leg hops/leg, 4x20s balance touch, 3x10 walkouts
Cool down: 5min stretch static
🥾
Trail Running
– V02 Max
View session
Duration : 20 min
D+ : 250
Load (TRIMP) : 50
🫀 Zone 1 : 5 min
🫀 Zone 2 : 10 min
🫀 Zone 5 : 5 min
Warm-up: 10min Z2Main set:
8x1
5min Z5 R=1
5min
Cool down: 5min Z1
🏃♂️
Running
– MAP (PMA)
View session
Duration : 20.25 min
Distance : 7 m
Load (TRIMP) : 47.25
🫀 Zone 1 : 12 min
🫀 Zone 4 : 5 min
🫀 Zone 5 : 3 min
Warm-up: 12min jog Z2Main set:
12x15s Z5 R=45s
5x200m Z4 R=1min
Cool down: 8min easy Z1
🏃♂️
Running
– Cadence
View session
Duration : 20.33 min
Distance : 5 m
Load (TRIMP) : 63.65
🫀 Zone 1 : 7 min
🫀 Zone 4 : 10 min
🫀 Zone 5 : 3 min
Warm-up: 10min jog Z2Main set:
5x2min Z4 R=1min
10x20s Z5 R=20s
Cool down: 5min easy Z1
🏃♂️
Running
– V02 Max
View session
Duration : 20.4 min
Distance : 8 m
Load (TRIMP) : 46
🫀 Zone 1 : 14 min
🫀 Zone 5 : 6 min
Warm-up: 12min jog Z2Main set:
8x200m Z5 R=2min
Cool down: 8min easy Z1
🏃♂️
Running
– Fartlek
View session
Duration : 20.5 min
Distance : 10 m
Load (TRIMP) : 52.5
🫀 Zone 1 : 7 min
🫀 Zone 3 : 12 min
🫀 Zone 5 : 2 min
Warm-up: 15min jog Z2Main set:
6x2min Z3 R=1min
4x30s Z5 R=30s
Cool down: 10min easy Z1
🏃♂️
Running
– Hill Repeats
View session
Duration : 20.5 min
Distance : 5 m
Load (TRIMP) : 44.5
🫀 Zone 1 : 14 min
🫀 Zone 4 : 4 min
🫀 Zone 5 : 3 min
Warm-up: 10min jog Z2Main set:
6x30s Z5 R=90s
4x200m Z4 R=2min
Cool down: 5min easy Z1
🏊♀️
Swimming
– Specific Pace
View session
Duration : 20.5 min
Distance : 1100 m
Load (TRIMP) : 51.5
🫀 Zone 1 : 3 min
🫀 Zone 2 : 8 min
🫀 Zone 3 : 7 min
🫀 Zone 4 : 3 min
Warm-up: 400m in Z2 PB PQ Session:
4 x 50m in Z4 with 15m fast / 35m easy
400m in Z3 Breathing 3/5/7
Cool-down: 100m in Z1 Swimming of your choice
🏃♂️
Running
– MAP (PMA)
View session
Duration : 20.67 min
Distance : 5 m
Load (TRIMP) : 48.61
🫀 Zone 1 : 12 min
🫀 Zone 4 : 8 min
🫀 Zone 5 : 1 min
Warm-up: 10min jog Z2Main set:
8x10s Z5 R=50s
3x500m Z4 R=3min
Cool down: 5min easy Z1
🏃♂️
Running
– V02 Max
View session
Duration : 20.8 min
Distance : 8 m
Load (TRIMP) : 72
🫀 Zone 1 : 8 min
🫀 Zone 5 : 13 min
Warm-up: 12min jog Z2Main set:
4x200m Z5 R=1min
3x400m Z5 R=90s
2x600m Z5 R=2min
Cool down: 8min easy Z1
🏃♂️
Running
– Strength
View session
Duration : 21 min
Distance : 9 m
Load (TRIMP) : 61
🫀 Zone 1 : 9 min
🫀 Zone 4 : 8 min
🫀 Zone 5 : 4 min
Warm-up: 12min jog Z2Main set:
4x2min Z4 R=2min
4x1min Z5 R=1min
Cool down: 8min easy Z1
🏃♂️
Running
– MAP (PMA)
View session
Duration : 21.33 min
Distance : 8 m
Load (TRIMP) : 56.61
🫀 Zone 1 : 10 min
🫀 Zone 4 : 10 min
🫀 Zone 5 : 1 min
Warm-up: 12min jog Z2Main set:
4x20s Z5 R=40s
5x400m Z4 R=2min
Cool down: 8min easy Z1
🥾
Trail Running
– V02 Max
View session
Duration : 21.5 min
D+ : 150
Load (TRIMP) : 41.5
🫀 Zone 1 : 9 min
🫀 Zone 2 : 10 min
🫀 Zone 5 : 3 min
Warm-up: 10min Z2Main set:
5x30s Z5 R=1min
Cool down: 5min Z1
🏃♂️
Running
– Technique/Efficiency
View session
Duration : 21.6 min
Distance : 11 m
Load (TRIMP) : 49.5
🫀 Zone 1 : 14 min
🫀 Zone 4 : 5 min
🫀 Zone 5 : 4 min
Warm-up: 15min jog Z2Main set:
3x300m Z5 R=3min
6x150m Z4 R=90s
4x50m bounding
Cool down: 10min easy Z1
🏃♂️
Running
– Technique/Efficiency
View session
Duration : 21.8 min
Distance : 10 m
Load (TRIMP) : 51.4
🫀 Zone 1 : 9 min
🫀 Zone 3 : 9 min
🫀 Zone 4 : 4 min
Warm-up: 15min jog Z2Main set:
4x30m acceleration Z5 R=30s
4x50m butt kicks Z5 R=30s
4x200m Z4 R=1min
4x400m Z3 R=2min
6x100m strides Z4
Cool down: 10min easy Z1
🏊♀️
Swimming
– MAP (PMA)
View session
Duration : 21.92 min
Distance : 1200 m
Load (TRIMP) : 63.42
🫀 Zone 1 : 4 min
🫀 Zone 2 : 6 min
🫀 Zone 3 : 4 min
🫀 Zone 4 : 5 min
🫀 Zone 5 : 4 min
Warm-up: 200m in Z2 PB Session:
200m in Z3 Freestyle
6 x 50m in Z4, R = 10 s progressive
100m in Z2 Freestyle
6 x 50m in Z5, R = 10 s Fast Full Stroke
Cool-down: 100m in Z1 4 Strokes
🏃♂️
Running
– Strength
View session
Duration : 22 min
Distance : 7 m
Load (TRIMP) : 46
🫀 Zone 1 : 14 min
🫀 Zone 4 : 8 min
Warm-up: 12min jog Z2Main set:
8x1min Z4 R=2min
Cool down: 8min easy Z1
🏃♂️
Running
– Hill Repeats
View session
Duration : 22 min
Distance : 5 m
Load (TRIMP) : 58
🫀 Zone 1 : 10 min
🫀 Zone 4 : 12 min
Warm-up: 10min jog Z2Main set:
6x400m Z4 R=2min
Cool down: 5min easy Z1
🏊♀️
Swimming
– Strength
View session
Duration : 22 min
Distance : 1200 m
Load (TRIMP) : 51.4
🫀 Zone 1 : 5 min
🫀 Zone 2 : 9 min
🫀 Zone 3 : 5 min
🫀 Zone 4 : 4 min
Warm-up: 200m freestyle Z2Main set:
3x(50m butterfly Z3 / 50m drill Z2) R=30s
6x25m paddles butterfly Z4 R=20s
4x50m butterfly fins Z4 R=30s
Cool down: 100m easy Z1
💪
Strength & Conditioning
– Technique/Efficiency
View session
Duration : 22 min
🫀 Zone 1 : 3 min
🫀 Zone 2 : 10 min
🫀 Zone 3 : 7 min
🫀 Zone 4 : 2 min
Warm-up: 5min mobility dynamicMain circuit:
Circuit 4 rounds: 20s single-leg stance/leg, 15 single-leg calf raises/leg, 45s wall sit, 20s rest. R=1min between rounds
Cool down: 5min stretch static
🏃♂️
Running
– MAP (PMA)
View session
Duration : 22.45 min
Distance : 8 m
Load (TRIMP) : 59.25
🫀 Zone 1 : 8 min
🫀 Zone 3 : 10 min
🫀 Zone 5 : 4 min
Warm-up: 12min jog Z2Main set:
10min Z3
4x15s Z5 R=45s
4x200m Z5 R=2min
Cool down: 8min easy Z1
🏃♂️
Running
– Strength
View session
Duration : 22.5 min
Distance : 5 m
Load (TRIMP) : 46.5
🫀 Zone 1 : 17 min
🫀 Zone 5 : 6 min
Warm-up: 10min jog Z2Main set:
12x30s Z5 R=90s
Cool down: 5min easy Z1
🏃♂️
Running
– Strength x Cadence
View session
Duration : 22.5 min
Distance : 7 m
Load (TRIMP) : 53
🫀 Zone 1 : 13 min
🫀 Zone 4 : 8 min
🫀 Zone 5 : 2 min
Warm-up: 12min jog Z2Main set:
10x12s Z5 R=1min
5x300m Z4 R=1min
Cool down: 8min easy Z1
🏃♂️
Running
– Strength
View session
Duration : 23 min
Distance : 8 m
Load (TRIMP) : 68
🫀 Zone 1 : 8 min
🫀 Zone 4 : 15 min
Warm-up: 12min jog Z2Main set:
5x3min Z4 R=2min
Cool down: 8min easy Z1
🏃♂️
Running
– Cadence
View session
Duration : 23 min
Distance : 6 m
Load (TRIMP) : 68
🫀 Zone 1 : 8 min
🫀 Zone 4 : 15 min
Warm-up: 10min jog Z2Main set:
5x3min Z4 R=2min
5x30s strides
Cool down: 5min easy Z1
🏊♀️
Swimming
– Technique/Efficiency
View session
Duration : 23 min
Distance : 900 m
Load (TRIMP) : 48
🫀 Zone 1 : 9 min
🫀 Zone 2 : 4 min
🫀 Zone 3 : 11 min
Warm-up: 200m in Z2 PB PQ Session:
4 blocks of:
50m in Z3 kick with flutter
100m in Z3 NL
R = 2 min between each block
Cool-down: 100m in Z1 Swim of choice
🏃♂️
Running
– Technique/Efficiency
View session
Duration : 23.2 min
Distance : 7 m
Load (TRIMP) : 49.6
🫀 Zone 1 : 10 min
🫀 Zone 3 : 13 min
Warm-up: 12min jog Z2Main set:
6x400m Z3 R=2min
4x100m strides
Cool down: 8min easy Z1
🏃♂️
Running
– MAP (PMA)
View session
Duration : 23.25 min
Distance : 10 m
Load (TRIMP) : 61.25
🫀 Zone 1 : 11 min
🫀 Zone 4 : 10 min
🫀 Zone 5 : 2 min
Warm-up: 15min jog Z2Main set:
8x15s Z5 R=45s
5x400m Z4 R=90s
Cool down: 10min easy Z1
🏃♂️
Running
– Hill Repeats
View session
Duration : 23.4 min
Distance : 7 m
Load (TRIMP) : 63
🫀 Zone 1 : 11 min
🫀 Zone 4 : 10 min
🫀 Zone 5 : 2 min
Warm-up: 12min jog Z2Main set:
5x400m Z4 R=2min
3x200m Z5 R=90s
Cool down: 8min easy Z1
🏃♂️
Running
– V02 Max
View session
Duration : 23.5 min
Distance : 10 m
Load (TRIMP) : 87.5
🫀 Zone 1 : 8 min
🫀 Zone 5 : 16 min
Warm-up: 15min jog Z2Main set:
2x200m Z5 R=1min
2x400m Z5 R=90s
2x600m Z5 R=2min
2x800m Z5 R=3min
Cool down: 10min easy Z1
🏃♂️
Running
– Technique/Efficiency
View session
Duration : 23.5 min
Distance : 10 m
Load (TRIMP) : 53.5
🫀 Zone 1 : 14 min
🫀 Zone 4 : 10 min
Warm-up: 15min jog Z2Main set:
10x200m Z4 R=90s
6x100m strides
Cool down: 10min easy Z1
🏃♂️
Running
– Strength x Cadence
View session
Duration : 23.8 min
Distance : 8 m
Load (TRIMP) : 53
🫀 Zone 1 : 17 min
🫀 Zone 5 : 7 min
Warm-up: 12min jog Z2Main set:
10x15s Z5 R=60s
6x200m Z5 R=90s
Cool down: 8min easy Z1
🏃♂️
Running
– Strength x Cadence
View session
Duration : 23.8 min
Distance : 6 m
Load (TRIMP) : 51
🫀 Zone 1 : 17 min
🫀 Zone 5 : 7 min
Warm-up: 10min jog Z2Main set:
8x15s Z5 R=1min
6x200m Z5 R=2min
Cool down: 5min easy Z1
🏃♂️
Running
– Strength
View session
Duration : 24 min
Distance : 8 m
Load (TRIMP) : 51
🫀 Zone 1 : 15 min
🫀 Zone 4 : 9 min
Warm-up: 12min jog Z2Main set:
6x90s Z4 R=3min
Cool down: 8min easy Z1
🏃♂️
Running
– Hill Repeats
View session
Duration : 24 min
Distance : 5 m
Load (TRIMP) : 56
🫀 Zone 1 : 15 min
🫀 Zone 4 : 4 min
🫀 Zone 5 : 5 min
Warm-up: 10min jog Z2Main set:
10x30s Z5 R=1min
4x200m Z4 R=2min
Cool down: 5min easy Z1
🏃♂️
Running
– Hill Repeats
View session
Duration : 24 min
Distance : 10 m
Load (TRIMP) : 72
🫀 Zone 1 : 9 min
🫀 Zone 4 : 12 min
🫀 Zone 5 : 3 min
Warm-up: 15min jog Z2Main set:
3x400m Z4 R=90s
3x2min Z4 R=2min
3x1min Z5 R=1min
Cool down: 10min easy Z1
🏃♂️
Running
– Fartlek
View session
Duration : 24 min
Distance : 5 m
Load (TRIMP) : 69
🫀 Zone 1 : 4 min
🫀 Zone 2 : 5 min
🫀 Zone 3 : 5 min
🫀 Zone 4 : 10 min
Warm-up: 10min jog Z2Main set:
5min Z2
5x2min Z4 R=1min
5min Z3
Cool down: 5min easy Z1
🏊♀️
Swimming
– Base Training
View session
Duration : 24 min
Distance : 1000 m
Load (TRIMP) : 44
🫀 Zone 1 : 4 min
🫀 Zone 2 : 20 min
Warm-up: 200m freestyle Z2Main set:
700m freestyle Z2 endurance
Cool down: 100m easy Z1
🥾
Trail Running
– Cadence
View session
Duration : 24 min
D+ : 80
Load (TRIMP) : 52
🫀 Zone 1 : 8 min
🫀 Zone 2 : 10 min
🫀 Zone 4 : 6 min
Warm-up: 10min Z2Main set:
1x(1min Z4 / 1min Z1)
1x(2min Z4 / 1min Z1)
1x(3min Z4 / 1min Z1) R=2min
Cool down: 5min Z1
🏃♂️
Running
– Strength x Cadence
View session
Duration : 24.2 min
Distance : 7 m
Load (TRIMP) : 53
🫀 Zone 1 : 17 min
🫀 Zone 5 : 7 min
Warm-up: 12min jog Z2Main set:
8x30s Z5 R=2min
4x200m Z5 R=1min
Cool down: 8min easy Z1
🏃♂️
Running
– Threshold
View session
Duration : 25 min
Distance : 10 m
Load (TRIMP) : 91
🫀 Zone 1 : 3 min
🫀 Zone 4 : 22 min
Warm-up: 15min jog Z2Main set:
12min Z4
2x5min Z4 R=3min
Cool down: 10min easy Z1
🏃♂️
Running
– Cadence
View session
Duration : 25 min
Distance : 11 m
Load (TRIMP) : 73
🫀 Zone 1 : 7 min
🫀 Zone 3 : 10 min
🫀 Zone 4 : 4 min
🫀 Zone 5 : 4 min
Warm-up: 15min jog Z2Main set:
10min Z3
5x200m Z5 R=1min
2x400m Z4 R=3min
Cool down: 10min easy Z1
🏊♀️
Swimming
– Threshold
View session
Duration : 25 min
Distance : 1500 m
Load (TRIMP) : 102
🫀 Zone 2 : 5 min
🫀 Zone 3 : 8 min
🫀 Zone 4 : 17 min
Warm-up: 300m freestyle Z2Main set:
6x50m freestyle Z4 R=15s
4x100m backstroke Z3 R=20s
200m pull buoy Z3
4x50m freestyle Z4 R=10s
Cool down: 200m easy Z1
🏊♀️
Swimming
– V02 Max
View session
Duration : 25 min
Distance : 2000 m
Load (TRIMP) : 76.25
🫀 Zone 1 : 5 min
🫀 Zone 2 : 5 min
🫀 Zone 3 : 4 min
🫀 Zone 4 : 6 min
🫀 Zone 5 : 5 min
Warm-up: 300m freestyle Z2Main set:
4x(4x50m butterfly Z5 R=45s / 100m kick Z2) R=2m
Cool down: 200m easy Z1
🏊♀️
Swimming
– V02 Max
View session
Duration : 25 min
Distance : 2000 m
Load (TRIMP) : 81
🫀 Zone 1 : 7 min
🫀 Zone 2 : 6 min
🫀 Zone 5 : 13 min
Warm-up: 300m freestyle Z2Main set:
30x25m start dive freestyle Z5 R=1m
Cool down: 200m easy Z1
💪
Strength & Conditioning
View session
Duration : 25 min
🫀 Zone 1 : 11 min
🫀 Zone 2 : 9 min
🫀 Zone 3 : 4 min
🫀 Zone 4 : 1 min
Warm-up (5 min)- Shoulder, neck, and torso rotations.
- Arm Circles (large forward/backward arm circles): 2 sets of 15-20 repetitions in each direction.
- Thoracic Spine Rotations (thoracic rotations on the ground): 2 sets of 10-12 repetitions per side.
- Cobra Stretch (gentle lumbar extension): 2 sets of 30-45 seconds hold.
- Hip Flexor Stretch: 2 sets of 30-45 seconds per leg.
- Neck Rolls and Stretches: 2 sets of 30-45 seconds.
- Deep breaths, relaxation.
💪
Strength & Conditioning
View session
Duration : 25 min
🫀 Zone 1 : 11 min
🫀 Zone 2 : 9 min
🫀 Zone 3 : 4 min
🫀 Zone 4 : 1 min
Warm-up (5 min)- Light cycling, arms and legs.
- Bodyweight Squats (steady pace): 2 sets of 15-20 repetitions.
- Reverse Lunges (bodyweight): 2 sets of 10-12 repetitions per leg.
- Glute Bridges: 2 sets of 15-20 repetitions.
- Plank: 2 sets of 30-45 seconds.
- Bird-Dog: 2 sets of 10-12 repetitions per side.
- Calf Activation (Calf Raises on 2 feet): 2 sets of 20-25 repetitions.
- Very light dynamic stretching.
💪
Strength & Conditioning
View session
Duration : 25 min
🫀 Zone 1 : 11 min
🫀 Zone 2 : 9 min
🫀 Zone 3 : 4 min
🫀 Zone 4 : 1 min
Warm-up (5 min)- Joint mobilizations (shoulder circles, hips, ankles).
- Leg Swings (front-back): 2 sets of 10-12 repetitions per leg.
- Leg Swings (side to side): 2 sets of 10-12 repetitions per leg.
- Dynamic lunges with trunk twist: 2 sets of 8-10 repetitions per side.
- Cat-Cow (spinal mobilization): 2 sets of 10-12 repetitions.
- Arm Circles (large circles forward and backward): 2 sets of 10-12 repetitions per direction.
- Dynamic high knees and butt kicks: 2 sets of 15-20 seconds.
- Light walking, breathing.
💪
Strength & Conditioning
– Strength
View session
Duration : 25 min
🫀 Zone 1 : 3 min
🫀 Zone 2 : 8 min
🫀 Zone 3 : 9 min
🫀 Zone 4 : 5 min
🫀 Zone 5 : 1 min
Warm-up: 5min mobility dynamicMain circuit:
3x10 push-ups, 3x15 step-ups/leg, 3x12 hip thrust, 3x45s reverse plank
Cool down: 5min stretch static
💪
Strength & Conditioning
– Technique/Efficiency
View session
Duration : 25 min
🫀 Zone 1 : 4 min
🫀 Zone 2 : 11 min
🫀 Zone 3 : 8 min
🫀 Zone 4 : 3 min
Warm-up: 5min mobility dynamicMain circuit:
Circuit 3 rounds: 12 single-leg deadlifts/leg, 10 bird dog/side, 30s single-leg balance/leg, 15s rest between exercises
Cool down: 5min stretch static
💪
Strength & Conditioning
– Technique/Efficiency
View session
Duration : 25 min
🫀 Zone 1 : 4 min
🫀 Zone 2 : 11 min
🫀 Zone 3 : 8 min
🫀 Zone 4 : 3 min
Warm-up: 5min mobility dynamicMain circuit:
4x10 hand walkouts, 3x12 cossack squats, 3x12 single-leg stand and reach/leg, 2x30s deep squat hold
Cool down: 5min stretch static
💪
Strength & Conditioning
– Strength
View session
Duration : 25 min
🫀 Zone 1 : 3 min
🫀 Zone 2 : 8 min
🫀 Zone 3 : 9 min
🫀 Zone 4 : 5 min
🫀 Zone 5 : 1 min
Warm-up: 5min mobility dynamicMain circuit:
Circuit 3 rounds: 15 squats, 10 dive bomber push-ups, 20 mountain climbers, 45s plank. R=1min between rounds
Cool down: 5min stretch static
💪
Strength & Conditioning
– Strength
View session
Duration : 25 min
🫀 Zone 1 : 3 min
🫀 Zone 2 : 8 min
🫀 Zone 3 : 9 min
🫀 Zone 4 : 5 min
🫀 Zone 5 : 1 min
Warm-up: 5min mobility dynamicMain circuit:
3x60s front plank, 3x30s side plank/side, 3x15 bird dog, 3x12 Russian twists
Cool down: 5min stretch static
💪
Strength & Conditioning
– Strength
View session
Duration : 25 min
🫀 Zone 1 : 3 min
🫀 Zone 2 : 8 min
🫀 Zone 3 : 9 min
🫀 Zone 4 : 5 min
🫀 Zone 5 : 1 min
Warm-up: 5min mobility dynamicMain circuit:
3x15 box step-overs/leg, 3x15 hand-release push-ups, 3x12 Copenhagen planks/side, 3x60s ab bicycles
Cool down: 5min stretch static
💪
Strength & Conditioning
– Technique/Efficiency
View session
Duration : 25 min
🫀 Zone 1 : 4 min
🫀 Zone 2 : 11 min
🫀 Zone 3 : 8 min
🫀 Zone 4 : 3 min
Warm-up: 5min mobility dynamicMain circuit:
Circuit 3 rounds: 12 bird dog/side, 15 Russian twists, 10 V-sits, 30s side plank/side. R=45s between rounds
Cool down: 5min stretch static
💪
Strength & Conditioning
– Technique/Efficiency
View session
Duration : 25 min
🫀 Zone 1 : 4 min
🫀 Zone 2 : 11 min
🫀 Zone 3 : 8 min
🫀 Zone 4 : 3 min
Warm-up: 5min mobility dynamicMain circuit:
Circuit 3 rounds: 15 tall kneeling halos, 12 TRX rows, 15 bird dog crunch, 10 thoracic rotations/side. R=1min between rounds
Cool down: 5min stretch static
💪
Strength & Conditioning
– Technique/Efficiency
View session
Duration : 25 min
🫀 Zone 1 : 4 min
🫀 Zone 2 : 11 min
🫀 Zone 3 : 8 min
🫀 Zone 4 : 3 min
Warm-up: 5min mobility dynamicMain circuit:
3x15 seated toe taps, 4x12 bird dog, 3x10 leg lower holds, 3x45s stability ball plank
Cool down: 5min stretch static
💪
Strength & Conditioning
– Technique/Efficiency
View session
Duration : 25 min
🫀 Zone 1 : 4 min
🫀 Zone 2 : 11 min
🫀 Zone 3 : 8 min
🫀 Zone 4 : 3 min
Warm-up: 5min mobility dynamicMain circuit:
3x20 calf raises, 4x12 hip thrusts, 3x15 lateral band steps, 3x30s donkey kick hold/leg
Cool down: 5min stretch static
💪
Strength & Conditioning
– Technique/Efficiency
View session
Duration : 25 min
🫀 Zone 1 : 4 min
🫀 Zone 2 : 11 min
🫀 Zone 3 : 8 min
🫀 Zone 4 : 3 min
Warm-up: 5min mobility dynamicMain circuit:
4x30s forearm plank, 3x20 knee-to-elbow plank/side, 3x15 dead bugs, 3x12 Russian twists
Cool down: 5min stretch static
💪
Strength & Conditioning
– Technique/Efficiency
View session
Duration : 25 min
🫀 Zone 1 : 4 min
🫀 Zone 2 : 11 min
🫀 Zone 3 : 8 min
🫀 Zone 4 : 3 min
Warm-up: 5min mobility dynamicMain circuit:
3x15 hollow body rocks, 3x20 flutter kicks, 4x12 mountain climbers, 3x30s suitcase hold/side
Cool down: 5min stretch static
💪
Strength & Conditioning
– Technique/Efficiency
View session
Duration : 25 min
🫀 Zone 1 : 4 min
🫀 Zone 2 : 11 min
🫀 Zone 3 : 8 min
🫀 Zone 4 : 3 min
Warm-up: 5min mobility dynamicMain circuit:
4x10 windmill with kettlebell, 3x12 twisted mountain climbers/side, 3x15 hollow rocks, 3x30s forearm plank
Cool down: 5min stretch static
💪
Strength & Conditioning
– Technique/Efficiency
View session
Duration : 25 min
🫀 Zone 1 : 4 min
🫀 Zone 2 : 11 min
🫀 Zone 3 : 8 min
🫀 Zone 4 : 3 min
Warm-up: 5min mobility dynamicMain circuit:
3x10 ankle mobilizations/side, 4x12 duck walks, 3x20 clamshell variations, 3x30s isometric heel raise
Cool down: 5min stretch static
💪
Strength & Conditioning
– Strength
View session
Duration : 25 min
🫀 Zone 1 : 3 min
🫀 Zone 2 : 8 min
🫀 Zone 3 : 9 min
🫀 Zone 4 : 5 min
🫀 Zone 5 : 1 min
Warm-up: 5min mobility dynamicMain circuit:
3x45s plank, 3x30s/side side plank, 3x12 bird dog/side, 3x12 superman
Cool down: 5min stretch static
💪
Strength & Conditioning
– Strength
View session
Duration : 25 min
🫀 Zone 1 : 3 min
🫀 Zone 2 : 8 min
🫀 Zone 3 : 9 min
🫀 Zone 4 : 5 min
🫀 Zone 5 : 1 min
Warm-up: 5min mobility dynamicMain circuit:
3x12 push-ups, 3x10 dips, 3x12 dumbbell bicep curls, 3x12 tricep extensions
Cool down: 5min stretch static
💪
Strength & Conditioning
– Strength
View session
Duration : 25 min
🫀 Zone 1 : 3 min
🫀 Zone 2 : 8 min
🫀 Zone 3 : 9 min
🫀 Zone 4 : 5 min
🫀 Zone 5 : 1 min
Warm-up: 5min mobility dynamicMain circuit:
3x12 split squats/leg, 3x10 single-leg deadlifts/leg, 3x12 tricep dips, 4x45s plank
Cool down: 5min stretch static
💪
Strength & Conditioning
– Technique/Efficiency
View session
Duration : 25 min
🫀 Zone 1 : 4 min
🫀 Zone 2 : 11 min
🫀 Zone 3 : 8 min
🫀 Zone 4 : 3 min
Warm-up: 5min mobility dynamicMain circuit:
3x12 single-leg deadlift/leg, 3x15 single-leg calf raises/leg, 3x30s single-leg balance
Cool down: 5min stretch static
💪
Strength & Conditioning
– Technique/Efficiency
View session
Duration : 25 min
🫀 Zone 1 : 4 min
🫀 Zone 2 : 11 min
🫀 Zone 3 : 8 min
🫀 Zone 4 : 3 min
Warm-up: 5min mobility dynamicMain circuit:
Circuit 4 rounds: 12 russian twists, 15 bridge march, 10 single-leg extensions/leg, 30s plank with arm lift. R=1min between rounds
Cool down: 5min stretch static
💪
Strength & Conditioning
– Technique/Efficiency
View session
Duration : 25 min
🫀 Zone 1 : 4 min
🫀 Zone 2 : 11 min
🫀 Zone 3 : 8 min
🫀 Zone 4 : 3 min
Warm-up: 5min mobility dynamicMain circuit:
Circuit 3 rounds: 8 inchworm to push-up, 10 walkout planks, 12 lunge and reach, 15 bird dogs. R=1min between rounds
Cool down: 5min stretch static
💪
Strength & Conditioning
– Technique/Efficiency
View session
Duration : 25 min
🫀 Zone 1 : 4 min
🫀 Zone 2 : 11 min
🫀 Zone 3 : 8 min
🫀 Zone 4 : 3 min
Warm-up: 5min mobility dynamicMain circuit:
3x10 lizard lunges/side, 3x15 thoracic spine rotations, 3x12 seated twists
Cool down: 5min stretch static
💪
Strength & Conditioning
– Technique/Efficiency
View session
Duration : 25 min
🫀 Zone 1 : 4 min
🫀 Zone 2 : 11 min
🫀 Zone 3 : 8 min
🫀 Zone 4 : 3 min
Warm-up: 5min mobility dynamicMain circuit:
3x12 skater hops, 3x15 lunge matrix, 3x10 weighted step-ups/leg
Cool down: 5min stretch static
💪
Strength & Conditioning
– Technique/Efficiency
View session
Duration : 25 min
🫀 Zone 1 : 4 min
🫀 Zone 2 : 11 min
🫀 Zone 3 : 8 min
🫀 Zone 4 : 3 min
Warm-up: 5min mobility dynamicMain circuit:
3x10 deep lunges, 3x12 lateral lunges, 3x12 scapular retractions
Cool down: 5min stretch static
💪
Strength & Conditioning
– Technique/Efficiency
View session
Duration : 25 min
🫀 Zone 1 : 4 min
🫀 Zone 2 : 11 min
🫀 Zone 3 : 8 min
🫀 Zone 4 : 3 min
Warm-up: 5min mobility dynamicMain circuit:
3x12 balance reaches, 3x15 warrior lunges, 3x10 alternating leg stretches
Cool down: 5min stretch static
💪
Strength & Conditioning
– Strength
View session
Duration : 25 min
🫀 Zone 1 : 3 min
🫀 Zone 2 : 8 min
🫀 Zone 3 : 9 min
🫀 Zone 4 : 5 min
🫀 Zone 5 : 1 min
Warm-up: 5min mobility dynamicMain circuit:
Circuit 3 rounds: 15 jump squats, 10 reverse lunges/leg, 20 mountain climbers, 40s side plank/side. R=1min
Cool down: 5min stretch static
💪
Strength & Conditioning
– Strength
View session
Duration : 25 min
🫀 Zone 1 : 3 min
🫀 Zone 2 : 8 min
🫀 Zone 3 : 9 min
🫀 Zone 4 : 5 min
🫀 Zone 5 : 1 min
Warm-up: 5min mobility dynamicMain circuit:
3x12 kettlebell swings, 3x15 goblet lunges/leg, 3x45s plank with leg lift, 3x10 diamond push-ups
Cool down: 5min stretch static
💪
Strength & Conditioning
– Strength
View session
Duration : 25 min
🫀 Zone 1 : 3 min
🫀 Zone 2 : 8 min
🫀 Zone 3 : 9 min
🫀 Zone 4 : 5 min
🫀 Zone 5 : 1 min
Warm-up: 5min mobility dynamicMain circuit:
Core: 4x40s plank, 3x35s/side side plank, 3x15 hollow body rocks, 3x20 leg raises
Cool down: 5min stretch static
💪
Strength & Conditioning
– Technique/Efficiency
View session
Duration : 25 min
🫀 Zone 1 : 4 min
🫀 Zone 2 : 11 min
🫀 Zone 3 : 8 min
🫀 Zone 4 : 3 min
Warm-up: 5min mobility dynamicMain circuit:
Circuit 3 rounds: 10 single-leg deadlifts/leg, 12 curtsy lunges/leg, 30s single-leg balance, 20s rest/leg. R=1min between rounds
Cool down: 5min stretch static
💪
Strength & Conditioning
– Strength
View session
Duration : 25 min
🫀 Zone 1 : 3 min
🫀 Zone 2 : 8 min
🫀 Zone 3 : 9 min
🫀 Zone 4 : 5 min
🫀 Zone 5 : 1 min
Warm-up: 5min mobility dynamicMain circuit:
4x15 bird dog, 4x12 dead bug, 3x30s/side side plank. R=30s between sets
Cool down: 5min stretch static
💪
Strength & Conditioning
– Strength
View session
Duration : 25 min
🫀 Zone 1 : 3 min
🫀 Zone 2 : 8 min
🫀 Zone 3 : 9 min
🫀 Zone 4 : 5 min
🫀 Zone 5 : 1 min
Warm-up: 5min mobility dynamicMain circuit:
3x12 front squats, 3x10 alternating lunges, 3x30s plank. R=1min between sets
Cool down: 5min stretch static
💪
Strength & Conditioning
– Technique/Efficiency
View session
Duration : 25 min
🫀 Zone 1 : 4 min
🫀 Zone 2 : 11 min
🫀 Zone 3 : 8 min
🫀 Zone 4 : 3 min
Warm-up: 5min mobility dynamicMain circuit:
Circuit 3 rounds: 12 bird dog, 12 dead bug, 45s plank, 10 superman. R=45s between rounds
Cool down: 5min stretch static
💪
Strength & Conditioning
– Technique/Efficiency
View session
Duration : 25 min
🫀 Zone 1 : 4 min
🫀 Zone 2 : 11 min
🫀 Zone 3 : 8 min
🫀 Zone 4 : 3 min
Warm-up: 5min mobility dynamicMain circuit:
3x10 lateral lunges, 3x15 carioca steps, 3x12 jumping jacks, 3x10 skater hops/side. R=1min between sets
Cool down: 5min stretch static
💪
Strength & Conditioning
– Technique/Efficiency
View session
Duration : 25 min
🫀 Zone 1 : 4 min
🫀 Zone 2 : 11 min
🫀 Zone 3 : 8 min
🫀 Zone 4 : 3 min
Warm-up: 5min mobility dynamicMain circuit:
Circuit 3 rounds: 10 high knees, 10 butt kicks, 12 A-skips, 15 power skips. R=1min between rounds
Cool down: 5min stretch static
💪
Strength & Conditioning
– Technique/Efficiency
View session
Duration : 25 min
🫀 Zone 1 : 4 min
🫀 Zone 2 : 11 min
🫀 Zone 3 : 8 min
🫀 Zone 4 : 3 min
Warm-up: 5min mobility dynamicMain circuit:
Circuit 3 rounds: 15 balance beam walk, 10 step-downs/leg, 12 side shuffles, 30s static hold. R=1min between rounds
Cool down: 5min stretch static
💪
Strength & Conditioning
– Strength
View session
Duration : 25 min
🫀 Zone 1 : 3 min
🫀 Zone 2 : 8 min
🫀 Zone 3 : 9 min
🫀 Zone 4 : 5 min
🫀 Zone 5 : 1 min
Warm-up: 5min mobility dynamicMain circuit:
3x15 Russian twists, 3x10 push-ups, 4x40s plank, 3x12 hip thrust
Cool down: 5min stretch static
💪
Strength & Conditioning
– Strength
View session
Duration : 25 min
🫀 Zone 1 : 3 min
🫀 Zone 2 : 8 min
🫀 Zone 3 : 9 min
🫀 Zone 4 : 5 min
🫀 Zone 5 : 1 min
Warm-up: 5min mobility dynamicMain circuit:
4x45s plank, 3x20s/side side plank, 4x25 Russian twists, 3x15 dead bug
Cool down: 5min stretch static
💪
Strength & Conditioning
– Strength
View session
Duration : 25 min
🫀 Zone 1 : 3 min
🫀 Zone 2 : 8 min
🫀 Zone 3 : 9 min
🫀 Zone 4 : 5 min
🫀 Zone 5 : 1 min
Warm-up: 5min mobility dynamicMain circuit:
3x15 single-leg squats/leg, 3x30s plank, 3x12 bird dog, 3x10 single-arm plank/side
Cool down: 5min stretch static
💪
Strength & Conditioning
– Technique/Efficiency
View session
Duration : 25 min
🫀 Zone 1 : 4 min
🫀 Zone 2 : 11 min
🫀 Zone 3 : 8 min
🫀 Zone 4 : 3 min
Warm-up: 5min mobility dynamicMain circuit:
Circuit 3 rounds: 30s single-leg balance/leg, 20 walking lunges, 15 bird dogs, 30s high knees in place. R=30s between rounds
Cool down: 5min stretch static
💪
Strength & Conditioning
– Technique/Efficiency
View session
Duration : 25 min
🫀 Zone 1 : 4 min
🫀 Zone 2 : 11 min
🫀 Zone 3 : 8 min
🫀 Zone 4 : 3 min
Warm-up: 5min mobility dynamicMain circuit:
3x12 curtsy lunges/leg, 15 single-leg RDLs/leg, 3x10 lateral lunges/leg, 3x45s reverse plank
Cool down: 5min stretch static
💪
Strength & Conditioning
– Technique/Efficiency
View session
Duration : 25 min
🫀 Zone 1 : 4 min
🫀 Zone 2 : 11 min
🫀 Zone 3 : 8 min
🫀 Zone 4 : 3 min
Warm-up: 5min mobility dynamicMain circuit:
3x10 pistol squats/side, 3x12 overhead lunges/leg, 3x15 ankle taps, 3x30s single-leg plank
Cool down: 5min stretch static
💪
Strength & Conditioning
– Technique/Efficiency
View session
Duration : 25 min
🫀 Zone 1 : 4 min
🫀 Zone 2 : 11 min
🫀 Zone 3 : 8 min
🫀 Zone 4 : 3 min
Warm-up: 5min mobility dynamicMain circuit:
Circuit 3 rounds: 15 single-leg deadlifts/leg, 10 bird dogs/side, 30s high plank knee-to-elbow, 15 reverse lunges/leg. R=1min between rounds
Cool down: 5min stretch static
💪
Strength & Conditioning
– Technique/Efficiency
View session
Duration : 25 min
🫀 Zone 1 : 4 min
🫀 Zone 2 : 11 min
🫀 Zone 3 : 8 min
🫀 Zone 4 : 3 min
Warm-up: 5min mobility dynamicMain circuit:
3x10 Turkish get-ups/side, 3x15 kettlebell swings, 3x30s plank with shoulder taps, 3x12 lateral bounds. R=45s between sets
Cool down: 5min stretch static
💪
Strength & Conditioning
– Technique/Efficiency
View session
Duration : 25 min
🫀 Zone 1 : 4 min
🫀 Zone 2 : 11 min
🫀 Zone 3 : 8 min
🫀 Zone 4 : 3 min
Warm-up: 5min mobility dynamicMain circuit:
Circuit 3 rounds: 15 weighted crunches, 10 renegade rows/side, 20s high plank knee tuck, 10 box step-ups/leg. R=1min between rounds
Cool down: 5min stretch static
🏃♂️
Running
– Technique/Efficiency
View session
Duration : 25.1 min
Distance : 15 m
Load (TRIMP) : 57.7
🫀 Zone 1 : 12 min
🫀 Zone 3 : 10 min
🫀 Zone 5 : 3 min
Warm-up: 15min jog Z2Main set:
3x600m Z3 R=3min
4x200m Z5 R=2min
8x80m skips
Cool down: 10min easy Z1
🏃♂️
Running
– V02 Max
View session
Duration : 25.4 min
Distance : 6 m
Load (TRIMP) : 83
🫀 Zone 1 : 11 min
🫀 Zone 5 : 14 min
Warm-up: 10min jog Z2Main set:
12x300m Z5 R=1min
Cool down: 5min easy Z1
🏃♂️
Running
– Hill Repeats
View session
Duration : 25.4 min
Distance : 10 m
Load (TRIMP) : 64.6
🫀 Zone 1 : 9 min
🫀 Zone 3 : 13 min
🫀 Zone 5 : 3 min
Warm-up: 15min jog Z2Main set:
3x800m Z3 R=3min
4x200m Z5 R=1min
Cool down: 10min easy Z1
🏃♂️
Running
– Hill Repeats
View session
Duration : 25.5 min
Distance : 9 m
Load (TRIMP) : 80.5
🫀 Zone 1 : 8 min
🫀 Zone 4 : 15 min
🫀 Zone 5 : 3 min
Warm-up: 12min jog Z2Main set:
3x5min Z4 R=3min
5x30s Z5 R=30s
Cool down: 8min easy Z1
🏃♂️
Running
– Technique/Efficiency
View session
Duration : 25.5 min
Distance : 10 m
Load (TRIMP) : 63.5
🫀 Zone 1 : 15 min
🫀 Zone 4 : 6 min
🫀 Zone 5 : 5 min
Warm-up: 15min jog Z2Main set:
6x200m Z4 R=2min
10x30s Z5 R=30s
4 strides
Cool down: 10min easy Z1
🏃♂️
Running
– Technique/Efficiency
View session
Duration : 25.5 min
Distance : 13 m
Load (TRIMP) : 71.5
🫀 Zone 1 : 12 min
🫀 Zone 4 : 10 min
🫀 Zone 5 : 4 min
Warm-up: 15min jog Z2Main set:
5x400m Z4 R=2min
8x30s Z5 R=30s
6x50m skips
Cool down: 10min easy Z1
🏊♀️
Swimming
– Technique/Efficiency
View session
Duration : 25.75 min
Distance : 1400 m
Load (TRIMP) : 68.25
🫀 Zone 1 : 3 min
🫀 Zone 2 : 4 min
🫀 Zone 3 : 19 min
Warm-up: 200m in Z2 PB Session:
200m in Z3 Freestyle
200m in Z3 2 strokes of choice
4 x 100m in Z3 25m crawl progressive / 75 normal
100m in Z3 Drill of choice
200m in Z3 kicking with board
Cool-down: 100m in Z1 4 strokes
🏃♂️
Running
– Hill Repeats
View session
Duration : 25.8 min
Distance : 11 m
Load (TRIMP) : 65.4
🫀 Zone 1 : 6 min
🫀 Zone 3 : 20 min
Warm-up: 15min jog Z2Main set:
3x1200m Z3 R=3min
Cool down: 10min easy Z1
🏃♂️
Running
– MAP (PMA)
View session
Duration : 25.97 min
Distance : 7 m
Load (TRIMP) : 53.33
🫀 Zone 1 : 19 min
🫀 Zone 5 : 7 min
Warm-up: 12min jog Z2Main set:
12x10s Z5 R=50s
6x200m Z5 R=2min
Cool down: 8min easy Z1
🏃♂️
Running
– Technique/Efficiency
View session
Duration : 26 min
Distance : 11 m
Load (TRIMP) : 68
🫀 Zone 1 : 7 min
🫀 Zone 3 : 15 min
🫀 Zone 4 : 4 min
Warm-up: 15min jog Z2Main set:
4x200m Z4 R=1min
5x3min Z3 R=1min focusing on stride economy
8x100m strides Z4
Cool down: 10min easy Z1
🏊♀️
Swimming
– Base Training
View session
Duration : 26 min
Distance : 1500 m
Load (TRIMP) : 48
🫀 Zone 1 : 4 min
🫀 Zone 2 : 22 min
Warm-up: 300m freestyle Z2Main set:
1000m freestyle Z2 endurance
Cool down: 200m easy Z1
🏃♂️
Running
– V02 Max
View session
Duration : 26.1 min
Distance : 9 m
Load (TRIMP) : 96.5
🫀 Zone 1 : 9 min
🫀 Zone 5 : 18 min
Warm-up: 12min jog Z2Main set:
3x400m Z5 R=90s
3x800m Z5 R=2min
2x400m Z5 R=90s
Cool down: 8min easy Z1
🏃♂️
Running
– Cadence
View session
Duration : 26.2 min
Distance : 8 m
Load (TRIMP) : 72.6
🫀 Zone 1 : 3 min
🫀 Zone 3 : 23 min
Warm-up: 12min jog Z2Main set:
3x800m Z3 R=90s
10min Z3 progressive
Cool down: 8min easy Z1
🏃♂️
Running
– Threshold
View session
Duration : 26.5 min
Distance : 9 m
Load (TRIMP) : 74.5
🫀 Zone 1 : 11 min
🫀 Zone 4 : 16 min
Warm-up: 12min jog Z2Main set:
8x400m Z4 R=90s
Cool down: 8min easy Z1
🏃♂️
Running
– Hill Repeats
View session
Duration : 26.6 min
Distance : 8 m
Load (TRIMP) : 61.8
🫀 Zone 1 : 9 min
🫀 Zone 3 : 18 min
Warm-up: 12min jog Z2Main set:
4x800m Z3 R=3min
4 strides
Cool down: 8min easy Z1
🏊♀️
Swimming
– Technique/Efficiency
View session
Duration : 26.67 min
Distance : 1400 m
Load (TRIMP) : 63.67
🫀 Zone 1 : 10 min
🫀 Zone 2 : 4 min
🫀 Zone 3 : 7 min
🫀 Zone 4 : 3 min
🫀 Zone 5 : 3 min
Warm-up: 200m at Z2 PB PQ Session:
2 x 150m at Z3 3N (Back / Breaststroke / Full stroke)
100m at Z3 educational: keep the arm extended throughout the cycle
4 x 50m at Z4, R = 15 s Full stroke focusing on the kicks
8 x 25m at Z5, R = 10 s 25 sprints / 25 easy breaststroke
Cool-down: 400m at Z1 Swim of choice
🏃♂️
Running
– V02 Max
View session
Duration : 26.9 min
Distance : 7 m
Load (TRIMP) : 82.5
🫀 Zone 1 : 13 min
🫀 Zone 5 : 14 min
Warm-up: 12min jog Z2Main set:
15x30s Z5 R=30s
4x400m Z5 R=2min
Cool down: 8min easy Z1
🏃♂️
Running
– Threshold
View session
Duration : 27 min
Distance : 8 m
Load (TRIMP) : 90
🫀 Zone 1 : 6 min
🫀 Zone 4 : 21 min
Warm-up: 12min jog Z2Main set:
15min Z4
4x300m Z4 R=2min
Cool down: 8min easy Z1
🏃♂️
Running
– Fartlek
View session
Duration : 27 min
Distance : 5 m
Load (TRIMP) : 72
🫀 Zone 1 : 12 min
🫀 Zone 3 : 3 min
🫀 Zone 4 : 9 min
🫀 Zone 5 : 3 min
Warm-up: 10min jog Z2Main set:
6x90s Z4 R=2min
3min Z3
3x1min Z5 R=1min
Cool down: 5min easy Z1
🏃♂️
Running
– Strength
View session
Duration : 27 min
Distance : 7 m
Load (TRIMP) : 83
🫀 Zone 1 : 10 min
🫀 Zone 4 : 12 min
🫀 Zone 5 : 5 min
Warm-up: 12min jog Z2Main set:
3x4min Z4 R=2min
5x1min Z5 R=90s
Cool down: 8min easy Z1
🏃♂️
Running
– Fartlek
View session
Duration : 27 min
Distance : 5 m
Load (TRIMP) : 62
🫀 Zone 1 : 12 min
🫀 Zone 3 : 10 min
🫀 Zone 4 : 5 min
Warm-up: 10min jog Z2Main set:
5x2min Z3 R=2min
5x1min Z4 R=1min
Cool down: 5min easy Z1
🏊♀️
Swimming
– Strength
View session
Duration : 27 min
Distance : 1500 m
Load (TRIMP) : 74.25
🫀 Zone 1 : 3 min
🫀 Zone 2 : 8 min
🫀 Zone 3 : 11 min
🫀 Zone 4 : 4 min
🫀 Zone 5 : 1 min
Warm-up: 300m freestyle Z2Main set:
4x100m freestyle Z3 R=20s
6x50m paddles freestyle Z4 R=15s
4x50m freestyle sprint Z5 R=30s
Cool down: 200m easy Z1
💪
Strength & Conditioning
– Technique/Efficiency
View session
Duration : 27 min
🫀 Zone 1 : 4 min
🫀 Zone 2 : 12 min
🫀 Zone 3 : 8 min
🫀 Zone 4 : 3 min
Warm-up: 5min mobility dynamicMain circuit:
3x12 walking lunges/leg, 3x15 superman lifts, 3x30s single leg glute bridge hold, 3x30s V-sit holds
Cool down: 5min stretch static
🥾
Trail Running
– V02 Max
View session
Duration : 27 min
D+ : 100
Load (TRIMP) : 85
🫀 Zone 1 : 5 min
🫀 Zone 2 : 10 min
🫀 Zone 5 : 12 min
Warm-up: 10min Z2Main set:
12x1min Z5 R=1
5min
Cool down: 5min Z1
🏊♀️
Swimming
– Specific Pace
View session
Duration : 27.07 min
Distance : 1200 m
Load (TRIMP) : 59.57
🫀 Zone 1 : 7 min
🫀 Zone 2 : 8 min
🫀 Zone 3 : 12 min
Warm-up: 400m in Z2 PB Session:
4 x 100m in Z3, R = 30 s PQ
4 x 50m in Z3, R = 15 s NC soft
4 x 25m in Z3, R = 20 s NC fast
Cool-down: 100m in Z1 Swim of choice
🏃♂️
Running
– MAP (PMA)
View session
Duration : 27.08 min
Distance : 15 m
Load (TRIMP) : 58.4
🫀 Zone 1 : 19 min
🫀 Zone 5 : 8 min
Warm-up: 15min jog Z2Main set:
12x20s Z5 R=30s
10x15s Z5 R=45s
8x10s Z5 R=60s
Cool down: 10min easy Z1
🏃♂️
Running
– Cadence
View session
Duration : 27.3 min
Distance : 7 m
Load (TRIMP) : 56.5
🫀 Zone 1 : 20 min
🫀 Zone 5 : 7 min
Warm-up: 12min jog Z2Main set:
8x150m Z5 R=2min
5x30s Z5 R=90s
Cool down: 8min easy Z1
🏃♂️
Running
– Threshold
View session
Duration : 28 min
Distance : 5 m
Load (TRIMP) : 82
🫀 Zone 1 : 10 min
🫀 Zone 4 : 18 min
Warm-up: 10min jog Z2Main set:
6x3min Z4 R=2min
Cool down: 5min easy Z1
🏃♂️
Running
– Cadence
View session
Duration : 28 min
Distance : 10 m
Load (TRIMP) : 82
🫀 Zone 1 : 10 min
🫀 Zone 4 : 18 min
Warm-up: 15min jog Z2Main set:
6x600m Z4 R=2min
Cool down: 10min easy Z1
🏃♂️
Running
– Hill Repeats
View session
Duration : 28 min
Distance : 10 m
Load (TRIMP) : 74
🫀 Zone 1 : 9 min
🫀 Zone 3 : 11 min
🫀 Zone 4 : 8 min
Warm-up: 15min jog Z2Main set:
2x1000m Z3 R=3min
4x400m Z4 R=2min
Cool down: 10min easy Z1
🏃♂️
Running
– Threshold
View session
Duration : 28 min
Distance : 6 m
Load (TRIMP) : 82
🫀 Zone 1 : 10 min
🫀 Zone 4 : 18 min
Warm-up: 10min jog Z2Main set:
6x3min Z4 R=2min
Cool down: 5min easy Z1
🏃♂️
Running
– V02 Max
View session
Duration : 28 min
Distance : 10 m
Load (TRIMP) : 92
🫀 Zone 1 : 12 min
🫀 Zone 5 : 16 min
Warm-up: 15min jog Z2Main set:
4x1000m Z5 R=4min
Cool down: 10min easy Z1
🏃♂️
Running
– Strength
View session
Duration : 28 min
Distance : 9 m
Load (TRIMP) : 76
🫀 Zone 1 : 13 min
🫀 Zone 4 : 12 min
🫀 Zone 5 : 3 min
Warm-up: 12min jog Z2Main set:
6x2min Z4 R=2min
4x45s Z5 R=60s
Cool down: 8min easy Z1
🏃♂️
Running
– Threshold
View session
Duration : 28 min
Distance : 5 m
Load (TRIMP) : 82
🫀 Zone 1 : 10 min
🫀 Zone 4 : 18 min
Warm-up: 10min jog Z2Main set:
6x3min Z4 R=2min
Cool down: 5min easy Z1
💪
Strength & Conditioning
– Strength
View session
Duration : 28 min
🫀 Zone 1 : 3 min
🫀 Zone 2 : 8 min
🫀 Zone 3 : 10 min
🫀 Zone 4 : 6 min
🫀 Zone 5 : 1 min
Warm-up: 5min mobility dynamicMain circuit:
4x30s L-sit hold, 3x15 hanging leg raises, 3x12 hollow rocks, 3x45s superman hold
Cool down: 5min stretch static
💪
Strength & Conditioning
– Strength
View session
Duration : 28 min
🫀 Zone 1 : 3 min
🫀 Zone 2 : 8 min
🫀 Zone 3 : 10 min
🫀 Zone 4 : 6 min
🫀 Zone 5 : 1 min
Warm-up: 5min mobility dynamicMain circuit:
3x12 reverse lunges with overhead press, 3x10 Turkish get-up/side, 3x15 dipping bird, 3x45s hollow hold
Cool down: 5min stretch static
💪
Strength & Conditioning
– Strength
View session
Duration : 28 min
🫀 Zone 1 : 3 min
🫀 Zone 2 : 8 min
🫀 Zone 3 : 10 min
🫀 Zone 4 : 6 min
🫀 Zone 5 : 1 min
Warm-up: 5min mobility dynamicMain circuit:
3x15 curtsy lunges/leg, 3x12 dumbbell thrusters, 3x20 heel raises, 3x60s plank taps
Cool down: 5min stretch static
💪
Strength & Conditioning
– Strength
View session
Duration : 28 min
🫀 Zone 1 : 3 min
🫀 Zone 2 : 8 min
🫀 Zone 3 : 10 min
🫀 Zone 4 : 6 min
🫀 Zone 5 : 1 min
Warm-up: 5min mobility dynamicMain circuit:
3x15 squats, 3x12 walking lunges/leg, 3x12 hip thrusts, 3x45s wall sit
Cool down: 5min stretch static
💪
Strength & Conditioning
– Strength
View session
Duration : 28 min
🫀 Zone 1 : 3 min
🫀 Zone 2 : 8 min
🫀 Zone 3 : 10 min
🫀 Zone 4 : 6 min
🫀 Zone 5 : 1 min
Warm-up: 5min mobility dynamicMain circuit:
4x10 pistol squats/leg (assisted if needed), 3x12 pike push-ups, 3x30s overhead carry/arm
Cool down: 5min stretch static
💪
Strength & Conditioning
– Strength
View session
Duration : 28 min
🫀 Zone 1 : 3 min
🫀 Zone 2 : 8 min
🫀 Zone 3 : 10 min
🫀 Zone 4 : 6 min
🫀 Zone 5 : 1 min
Warm-up: 5min mobility dynamicMain circuit:
3x15 push press, 3x12 leg raises, 4x30s side plank/side, 3x10 medicine ball slams
Cool down: 5min stretch static
💪
Strength & Conditioning
– Strength
View session
Duration : 28 min
🫀 Zone 1 : 3 min
🫀 Zone 2 : 8 min
🫀 Zone 3 : 10 min
🫀 Zone 4 : 6 min
🫀 Zone 5 : 1 min
Warm-up: 5min mobility dynamicMain circuit:
4x12 single-leg balance/leg, 4x12 Russian twists, 4x10 Superman lifts. R=45s between sets
Cool down: 5min stretch static
💪
Strength & Conditioning
– Strength
View session
Duration : 28 min
🫀 Zone 1 : 3 min
🫀 Zone 2 : 8 min
🫀 Zone 3 : 10 min
🫀 Zone 4 : 6 min
🫀 Zone 5 : 1 min
Warm-up: 5min mobility dynamicMain circuit:
4x30s side plank/side, 3x20 Russian twists, 3x16 hollow body rocks, 3x12 bird dog
Cool down: 5min stretch static
💪
Strength & Conditioning
– Strength
View session
Duration : 28 min
🫀 Zone 1 : 3 min
🫀 Zone 2 : 8 min
🫀 Zone 3 : 10 min
🫀 Zone 4 : 6 min
🫀 Zone 5 : 1 min
Warm-up: 5min mobility dynamicMain circuit:
Circuit 3 rounds: 20 bodyweight squats, 15 alternating lunges, 12 tricep dips, 45s flutter kicks. R=1min
Cool down: 5min stretch static
💪
Strength & Conditioning
– Technique/Efficiency
View session
Duration : 28 min
🫀 Zone 1 : 4 min
🫀 Zone 2 : 13 min
🫀 Zone 3 : 8 min
🫀 Zone 4 : 3 min
Warm-up: 5min mobility dynamicMain circuit:
3x12 renegade rows, 3x15 single-leg calf raises/leg, 3x30s bicycle crunches, 3x12 Russian twists. R=1min between sets
Cool down: 5min stretch static
🥾
Trail Running
– Strength x Cadence
View session
Duration : 28 min
D+ : 150
Load (TRIMP) : 50
🫀 Zone 1 : 15 min
🫀 Zone 2 : 10 min
🫀 Zone 5 : 3 min
Warm-up: 10min Z2Main set:
6x30s Z5 rolling terrain R=2min
Cool down: 5min Z1
🥾
Trail Running
– MAP (PMA)
View session
Duration : 28 min
D+ : 150
Load (TRIMP) : 58
🫀 Zone 1 : 13 min
🫀 Zone 2 : 10 min
🫀 Zone 5 : 5 min
Warm-up: 10min Z2Main set:
5x1min Z5 R=2min ease down
Cool down: 5min Z1
🥾
Trail Running
– Strength x Cadence
View session
Duration : 28 min
D+ : 100
Load (TRIMP) : 55
🫀 Zone 1 : 10 min
🫀 Zone 2 : 15 min
🫀 Zone 5 : 3 min
Warm-up: 10min Z2Main set:
6x30s Z5 on incline R=1min
5min Z2
Cool down: 5min Z1
🏃♂️
Running
– MAP (PMA)
View session
Duration : 28.17 min
Distance : 9 m
Load (TRIMP) : 79.97
🫀 Zone 1 : 11 min
🫀 Zone 4 : 15 min
🫀 Zone 5 : 2 min
Warm-up: 12min jog Z2Main set:
10x10s Z5 R=50s
3x1000m Z4 R=2min
Cool down: 8min easy Z1
🏃♂️
Running
– Strength
View session
Duration : 28.33 min
Distance : 9 m
Load (TRIMP) : 60.32
🫀 Zone 1 : 19 min
🫀 Zone 4 : 5 min
🫀 Zone 5 : 4 min
Warm-up: 12min jog Z2Main set:
6x40s Z5 R=2min
4x80s Z4 R=3min
Cool down: 8min easy Z1
🏃♂️
Running
– Strength
View session
Duration : 28.5 min
Distance : 12 m
Load (TRIMP) : 74.5
🫀 Zone 1 : 13 min
🫀 Zone 3 : 6 min
🫀 Zone 4 : 6 min
🫀 Zone 5 : 4 min
Warm-up: 15min jog Z2Main set:
3x2min Z3 R=2min
3x2min Z4 R=2min
4x1min Z5 R=90s
Cool down: 10min easy Z1
🏃♂️
Running
– Strength
View session
Duration : 28.5 min
Distance : 10 m
Load (TRIMP) : 83
🫀 Zone 1 : 13 min
🫀 Zone 4 : 8 min
🫀 Zone 5 : 8 min
Warm-up: 15min jog Z2Main set:
5x90s Z4 R=90s
8x60s Z5 R=60s
Cool down: 10min easy Z1
🏃♂️
Running
– Strength
View session
Duration : 28.5 min
Distance : 11 m
Load (TRIMP) : 79.5
🫀 Zone 1 : 14 min
🫀 Zone 4 : 9 min
🫀 Zone 5 : 6 min
Warm-up: 15min jog Z2Main set:
3x3min Z4 R=3min
6x1min Z5 R=90s
Cool down: 10min easy Z1
🏊♀️
Swimming
– Technique/Efficiency
View session
Duration : 28.5 min
Distance : 1500 m
Load (TRIMP) : 69
🫀 Zone 1 : 5 min
🫀 Zone 2 : 8 min
🫀 Zone 3 : 14 min
🫀 Zone 4 : 2 min
Warm-up: 400m in Z2 PB Session:
200m in Z3 Freestyle
2 x 100m in Z3 2 strokes
100m in Z4 Drill of choice
100m in Z3 Backstroke
4 x 50m in Z3 Swim with as few strokes as possible per length
100m in Z3 Full stroke
Cool-down: 200m in Z1 Swim of choice
🏊♀️
Swimming
– Threshold
View session
Duration : 28.5 min
Distance : 1500 m
Load (TRIMP) : 82.2
🫀 Zone 1 : 3 min
🫀 Zone 2 : 4 min
🫀 Zone 3 : 14 min
🫀 Zone 4 : 8 min
Warm-up: 300m freestyle Z2Main set:
3x200m freestyle Z3 R=30s
4x100m backstroke Z4 R=25s
4x50m butterfly Z3 R=20s
Cool down: 200m easy Z1
🏃♂️
Running
– Threshold
View session
Duration : 29 min
Distance : 6 m
Load (TRIMP) : 104
🫀 Zone 1 : 4 min
🫀 Zone 4 : 25 min
Warm-up: 10min jog Z2Main set:
5x5min Z4 R=1min
Cool down: 5min easy Z1
🏃♂️
Running
– Fartlek
View session
Duration : 29 min
Distance : 6 m
Load (TRIMP) : 69
🫀 Zone 1 : 9 min
🫀 Zone 3 : 20 min
Warm-up: 10min jog Z2Main set:
4x5min Z3 progressive R=3min
5 strides
Cool down: 5min easy Z1
🏃♂️
Running
– Fartlek
View session
Duration : 29 min
Distance : 8 m
Load (TRIMP) : 84
🫀 Zone 1 : 4 min
🫀 Zone 2 : 5 min
🫀 Zone 3 : 10 min
🫀 Zone 4 : 10 min
Warm-up: 12min jog Z2Main set:
10min Z3
5x2min Z4 R=1min
5min Z2
Cool down: 8min easy Z1
🏃♂️
Running
– Cadence
View session
Duration : 29 min
Distance : 9 m
Load (TRIMP) : 89
🫀 Zone 1 : 9 min
🫀 Zone 4 : 20 min
Warm-up: 12min jog Z2Main set:
4x5min Z4 R=3min
8x100m strides
Cool down: 8min easy Z1
🏃♂️
Running
– Specific Pace
View session
Duration : 29 min
Distance : 8 m
Load (TRIMP) : 85
🫀 Zone 1 : 5 min
🫀 Zone 3 : 16 min
🫀 Zone 4 : 8 min
Warm-up: 12min jog Z2Main set:
2x8min Z3 R=2min
4x2min Z4 R=1min
Cool down: 8min easy Z1
💪
Strength & Conditioning
– Technique/Efficiency
View session
Duration : 29 min
🫀 Zone 1 : 4 min
🫀 Zone 2 : 13 min
🫀 Zone 3 : 9 min
🫀 Zone 4 : 3 min
Warm-up: 5min mobility dynamicMain circuit:
3x12 split squats/leg, 3x15 crossover lunges/leg, 3x12 bird dog, 3x30s front plank
Cool down: 5min stretch static
💪
Strength & Conditioning
– Strength
View session
Duration : 29 min
🫀 Zone 1 : 3 min
🫀 Zone 2 : 9 min
🫀 Zone 3 : 10 min
🫀 Zone 4 : 6 min
🫀 Zone 5 : 1 min
Warm-up: 5min mobility dynamicMain circuit:
4x12 clapping push-ups, 3x15 prisoner squats, 3x20 mountain climbers, 4x30s plank
Cool down: 5min stretch static
🥾
Trail Running
– Strength x Cadence
View session
Duration : 29 min
D+ : 250
Load (TRIMP) : 59
🫀 Zone 1 : 14 min
🫀 Zone 2 : 10 min
🫀 Zone 5 : 5 min
Warm-up: 10min Z2Main set:
10x30sec Z5 R=1min
Cool down: 5min Z1
🥾
Trail Running
– V02 Max
View session
Duration : 29 min
D+ : 200
Load (TRIMP) : 59
🫀 Zone 1 : 14 min
🫀 Zone 2 : 10 min
🫀 Zone 5 : 5 min
Warm-up: 10min Z2Main set:
10x30s Z5 R=1min
Cool down: 5min Z1
🥾
Trail Running
– Strength x Cadence
View session
Duration : 29 min
D+ : 200
Load (TRIMP) : 59
🫀 Zone 1 : 14 min
🫀 Zone 2 : 10 min
🫀 Zone 5 : 5 min
Warm-up: 10min Z2Main set:
10x30s Z5 R=1min
Cool down: 5min Z1
🥾
Trail Running
– Cadence
View session
Duration : 29 min
D+ : 30
Load (TRIMP) : 59
🫀 Zone 1 : 14 min
🫀 Zone 2 : 10 min
🫀 Zone 5 : 5 min
Warm-up: 10min Z2Main set:
10x30sec Z5 R=1min
Cool down: 5min Z1
🥾
Trail Running
– MAP (PMA)
View session
Duration : 29 min
D+ : 150
Load (TRIMP) : 79
🫀 Zone 1 : 9 min
🫀 Zone 2 : 10 min
🫀 Zone 5 : 10 min
Warm-up: 10min Z2Main set:
5x2min Z5 R=1min
Cool down: 5min Z1
🏃♂️
Running
– MAP (PMA)
View session
Duration : 29.1 min
Distance : 10 m
Load (TRIMP) : 72.3
🫀 Zone 1 : 10 min
🫀 Zone 3 : 18 min
🫀 Zone 5 : 2 min
Warm-up: 15min jog Z2Main set:
6x20s Z5 R=1min
4x800m Z3 R=90s
Cool down: 10min easy Z1
🏃♂️
Running
– MAP (PMA)
View session
Duration : 29.17 min
Distance : 11 m
Load (TRIMP) : 75.85
🫀 Zone 1 : 15 min
🫀 Zone 4 : 12 min
🫀 Zone 5 : 3 min
Warm-up: 15min jog Z2Main set:
8x20s Z5 R=1min
6x400m Z4 R=90s
Cool down: 10min easy Z1
🏃♂️
Running
– V02 Max
View session
Duration : 29.5 min
Distance : 10 m
Load (TRIMP) : 93.5
🫀 Zone 1 : 14 min
🫀 Zone 5 : 16 min
Warm-up: 15min jog Z2Main set:
10x400m Z5 R=90s
Cool down: 10min easy Z1
🏃♂️
Running
– Cadence
View session
Duration : 29.5 min
Distance : 6 m
Load (TRIMP) : 60.5
🫀 Zone 1 : 21 min
🫀 Zone 4 : 5 min
🫀 Zone 5 : 4 min
Warm-up: 10min jog Z2Main set:
10x100m Z4 R=90s
8x30s Z5 R=1min
Cool down: 5min easy Z1
🏃♂️
Running
– Cadence
View session
Duration : 29.5 min
Distance : 8 m
Load (TRIMP) : 93.5
🫀 Zone 1 : 14 min
🫀 Zone 5 : 16 min
Warm-up: 12min jog Z2Main set:
10x400m Z5 R=90s
Cool down: 8min easy Z1
🚴♂️
Cycling
– Fartlek
View session
Duration : 29.5 min
Load (TRIMP) : 62.5
🫀 Zone 1 : 10 min
🫀 Zone 2 : 15 min
🫀 Zone 5 : 5 min
Warm-up: 15 min in Z2Session:
4 min in Z5
30 s in Z5 (150% FTP) Sprint
Cool-down: 10 min in Z1
🥾
Trail Running
– Strength x Cadence
View session
Duration : 29.5 min
D+ : 150
Load (TRIMP) : 49.5
🫀 Zone 1 : 17 min
🫀 Zone 2 : 10 min
🫀 Zone 5 : 3 min
Warm-up: 10min Z2Main set:
5x30s Z5 R=3min
Cool down: 5min Z1
🏃♂️
Running
– V02 Max
View session
Duration : 30 min
Load (TRIMP) : 60
🫀 Zone 1 : 15 min
🫀 Zone 2 : 10 min
🫀 Zone 5 : 5 min
Warm-up: 10 min in Z2Session:
10 x 30 s in Z5, R = 30 s
Cool-down: 10 min in Z1
🏃♂️
Running
– Base Training
View session
Duration : 30 min
Load (TRIMP) : 50
🫀 Zone 1 : 10 min
🫀 Zone 2 : 20 min
Warm-up: 5 min of light warm-up (Z1) while walking.Session:
20 min of very easy running (Z2) in full awareness: focus on your sensations (foot contact, arm swing, breathing). Observe your thoughts without judgment, and bring attention back to your body.
Cool-down: 5 min of walking (Z1).
🏃♂️
Running
– Base Training
View session
Duration : 30 min
Load (TRIMP) : 50
🫀 Zone 1 : 10 min
🫀 Zone 2 : 20 min
Warm-up: 5 min of light warm-up (Z1).Session:
20 min of very easy running (Z2) with positive visualization: imagine yourself crossing the finish line of your goal, feeling joy and pride. Relive the key moments of your ideal race (managing a tough climb, overtaking, perfect refueling).
Cool-down: 5 min of walking (Z1).
🏃♂️
Running
– Base Training
View session
Duration : 30 min
Load (TRIMP) : 50
🫀 Zone 1 : 10 min
🫀 Zone 2 : 20 min
Warm-up: 5 min of walking (Z1).Session:
20 min of very easy walking/running (Z2) with positive anchoring: choose a simple gesture (clenching your fist, touching your thumb) and mentally associate it with a state of calm, strength, or determination. Activate this anchor when needed.
Cool-down: 5 min of walking (Z1).
🏃♂️
Running
– Base Training
View session
Duration : 30 min
Load (TRIMP) : 50
🫀 Zone 1 : 10 min
🫀 Zone 2 : 20 min
Warm-up: 5 min of walking (Z1).Session:
20 min of very easy running (Z2) while practicing gratitude: focus on 3 things you are grateful for during your session (nature, your body, the ability to run). This helps cultivate a positive mindset.
Cool-down: 5 min of walking (Z1).
🏃♂️
Running
– Base Training
View session
Duration : 30 min
Load (TRIMP) : 50
🫀 Zone 1 : 10 min
🫀 Zone 2 : 20 min
Warm-up: 5 min of walking (Z1).Session:
20 min of very easy running (Z2) with "body scan": start with your feet, gradually move up the body noting each sensation (tension, relaxation, warmth, coolness), without judgment. This improves body-mind connection and early detection of problems.
Cool-down: 5 min of walking (Z1).
🏃♂️
Running
– Base Training
View session
Duration : 30 min
Load (TRIMP) : 50
🫀 Zone 1 : 10 min
🫀 Zone 2 : 20 min
Warm-up: 5 min of light warm-up (Z1) while walking.Session:
20 min of very easy running (Z2) in mindfulness: focus on your sensations (foot contact, arm swing, breathing). Observe your thoughts without judgment, and bring your attention back to your body.
Cool-down: 5 min of walking (Z1).
🏃♂️
Running
– Base Training
View session
Duration : 30 min
Load (TRIMP) : 50
🫀 Zone 1 : 10 min
🫀 Zone 2 : 20 min
Warm-up: 5 min of light warm-up (Z1).Session:
20 min of very easy running (Z2) with positive visualization: imagine yourself crossing the finish line of your goal, feeling joy and pride. Relive key moments from your ideal race (managing a tough ascent, overtaking, perfect fueling).
Cool-down: 5 min of walking (Z1).
🏃♂️
Running
– Base Training
View session
Duration : 30 min
Load (TRIMP) : 50
🫀 Zone 1 : 10 min
🫀 Zone 2 : 20 min
Warm-up: 5 min of walking (Z1).Session:
20 min of very easy walking/running (Z2) with positive anchoring: choose a simple gesture (clenching your fist, touching your thumb) and mentally associate it with a state of calm, strength, or determination. Activate this anchor when needed.
Cool-down: 5 min of walking (Z1).
🏃♂️
Running
– Base Training
View session
Duration : 30 min
Load (TRIMP) : 50
🫀 Zone 1 : 10 min
🫀 Zone 2 : 20 min
Warm-up: 5 min of walking (Z1).Session:
20 min of very easy running (Z2) while practicing gratitude: focus on 3 things you are grateful for during your session (nature, your body, the fact that you can run). This helps cultivate a positive mindset.
Cool-down: 5 min of walking (Z1).
🏃♂️
Running
– Base Training
View session
Duration : 30 min
Load (TRIMP) : 50
🫀 Zone 1 : 10 min
🫀 Zone 2 : 20 min
Warm-up: 5 min of walking (Z1).Session:
20 min of very easy running (Z2) with "body scan": start with your feet, gradually move up your body noting each sensation (tension, relaxation, warmth, coolness), without judgment. This improves the mind-body connection and early detection of issues.
Cool-down: 5 min of walking (Z1).
🏃♂️
Running
– Base Training
View session
Duration : 30 min
Distance : 5 m
Load (TRIMP) : 60
🫀 Zone 2 : 30 min
Warm-up: 10min jog Z2Main set:
30min Z2
Cool down: 5min easy Z1
🏃♂️
Running
– Threshold
View session
Duration : 30 min
Distance : 11 m
Load (TRIMP) : 120
🫀 Zone 4 : 30 min
Warm-up: 15min jog Z2Main set:
5min Z4
10min Z4
15min Z4 R=3min
Cool down: 10min easy Z1
🏃♂️
Running
– Threshold
View session
Duration : 30 min
Distance : 13 m
Load (TRIMP) : 120
🫀 Zone 4 : 30 min
Warm-up: 15min jog Z2Main set:
20min Z4 R=5min
10min Z4 R=3min
Cool down: 10min easy Z1
🏃♂️
Running
– Base Training
View session
Duration : 30 min
Distance : 5 m
Load (TRIMP) : 60
🫀 Zone 2 : 30 min
Warm-up: 10min jog Z2Main set:
30min Z2
Cool down: 5min easy Z1
🏃♂️
Running
– Cadence
View session
Duration : 30 min
Distance : 7 m
Load (TRIMP) : 74
🫀 Zone 1 : 8 min
🫀 Zone 3 : 22 min
Warm-up: 12min jog Z2Main set:
5x800m Z3 R=2min
5 strides
Cool down: 8min easy Z1
🏃♂️
Running
– Specific Pace
View session
Duration : 30 min
Distance : 10 m
Load (TRIMP) : 90
🫀 Zone 2 : 10 min
🫀 Zone 3 : 10 min
🫀 Zone 4 : 10 min
Warm-up: 15min jog Z2Main set:
10min Z2
10min Z3
10min Z4
Cool down: 10min easy Z1
🏃♂️
Running
– Base Training
View session
Duration : 30 min
Distance : 5 m
Load (TRIMP) : 60
🫀 Zone 2 : 30 min
Warm-up: 10min jog Z2Main set:
30min Z2
Cool down: 5min easy Z1
🏃♂️
Running
– V02 Max
View session
Duration : 30 min
Distance : 6 m
Load (TRIMP) : 94
🫀 Zone 1 : 14 min
🫀 Zone 5 : 16 min
Warm-up: 10min jog Z2Main set:
8x500m Z5 R=2min
Cool down: 5min easy Z1
🏊♀️
Swimming
– V02 Max
View session
Duration : 30 min
Distance : 1300 m
Load (TRIMP) : 114
🫀 Zone 1 : 6 min
🫀 Zone 2 : 4 min
🫀 Zone 5 : 20 min
Warm-up: 200m in Z2 PB Session:
10 blocks of :
100m in Z5 fast NC
R = 30 s between each block
Cool-down: 100m in Z1 4 Strokes
💪
Strength & Conditioning
View session
Duration : 30 min
🫀 Zone 1 : 14 min
🫀 Zone 2 : 11 min
🫀 Zone 3 : 5 min
🫀 Zone 4 : 2 min
Warm-up (5 min)- Gentle joint mobilizations, a few light jumps.
Perform 2 rounds of the following circuit, with 60 seconds of rest between each round.
- Mini-band lateral walk: 10-15 steps each side.
- Glute bridge: 15-20 repetitions.
- Elevated push-ups (hands on a bench/chair): 10-12 repetitions.
- Bird-Dog: 10-12 repetitions per side.
- Bodyweight squat: 15-20 repetitions.
- Very light stretching, foam rolling.
💪
Strength & Conditioning
View session
Duration : 30 min
🫀 Zone 1 : 14 min
🫀 Zone 2 : 11 min
🫀 Zone 3 : 5 min
🫀 Zone 4 : 2 min
Warm-up (5 min)- Slow and controlled arm movements, swings.
- Pass-throughs with stick or elastic band: 3 sets of 15-20 repetitions.
- Wall Slides: 3 sets of 10-15 repetitions.
- Face Pulls (light) with elastic band: 3 sets of 15-20 repetitions.
- External/Internal rotations with elastic band (light): 3 sets of 15-20 repetitions per arm.
- Hang from bar: 3 sets of 30-45 seconds (relax the shoulders).
- Gentle stretches for shoulders and pectorals.
💪
Strength & Conditioning
View session
Duration : 30 min
🫀 Zone 1 : 14 min
🫀 Zone 2 : 11 min
🫀 Zone 3 : 5 min
🫀 Zone 4 : 2 min
Warm-up (5-10 min)- Bodyweight movements, a few light squats and push-ups.
Perform 2-3 rounds of the following circuit, with 60 seconds rest between each round.
- Bodyweight Squat: 15-20 repetitions.
- Push-ups: 10-15 repetitions (on knees if needed).
- Plank: 45-60 seconds.
- Rowing with elastic band: 15-20 repetitions.
- Glute Bridge: 15-20 repetitions.
- Light stretching and cool-down.
💪
Strength & Conditioning
View session
Duration : 30 min
🫀 Zone 1 : 14 min
🫀 Zone 2 : 11 min
🫀 Zone 3 : 5 min
🫀 Zone 4 : 2 min
Warm-up (5 min)- Deep breathing, gentle body mobilizations.
- Foam Rolling: 5-10 minutes on quadriceps, hamstrings, calves, glutes, back (30 sec per area).
- Dynamic Stretches:
- Leg swings (forward/backward, lateral): 10-12 per leg.
- Cat-cow: 10-12 repetitions.
- Trunk rotations (knees on the ground): 10-12 per side.
- Slow arm circles: 10-12 forward/backward.
- Hip Mobility (90/90 or Gentle Pigeon Stretch): 2 sets of 45-60 seconds per side.
- Deep and Diaphragmatic Breathing: 5 minutes (lying down).
- Short meditation or relaxation.
💪
Strength & Conditioning
View session
Duration : 30 min
🫀 Zone 1 : 14 min
🫀 Zone 2 : 11 min
🫀 Zone 3 : 5 min
🫀 Zone 4 : 2 min
Warm-up (5 min)- Deep breathing, gentle body mobilizations.
- Foam Rolling: 5-10 minutes on quadriceps, hamstrings, calves, hip flexors, lower back (30 sec per area).
- Dynamic Stretches:
- Leg swings (front/back): 10-12 per leg.
- Cat-Cow: 10-12 repetitions.
- Trunk rotations (knees on the ground): 10-12 per side.
- Slow arm circles: 10-12 forward/backward.
- Psoas Stretch (knee on the ground): 2 sets of 45-60 seconds per side.
- Hamstring Stretch (on the ground, leg extended): 2 sets of 45-60 seconds per leg.
- Deep diaphragmatic breaths: 5 minutes (lying down).
- Short meditation or relaxation.
💪
Strength & Conditioning
View session
Duration : 30 min
🫀 Zone 1 : 14 min
🫀 Zone 2 : 11 min
🫀 Zone 3 : 5 min
🫀 Zone 4 : 2 min
Warm-up (5 min)- Light jogging in place, butt kicks, high knees.
Perform 3-4 rounds of the following circuit with 60 seconds of rest between each round.
- Squat Jumps: 10-12 repetitions (explosive).
- Dynamic Alternating Lunges: 12-15 repetitions per leg.
- Plank with Alternate Leg Lift: 10-12 repetitions per leg.
- Calf Jumps: 15-20 repetitions (quick).
- High-Cadence Jogging in Place: 30 seconds.
- Light dynamic stretches for legs.
💪
Strength & Conditioning
View session
Duration : 30 min
🫀 Zone 1 : 14 min
🫀 Zone 2 : 11 min
🫀 Zone 3 : 5 min
🫀 Zone 4 : 2 min
Warm-up (5 min)- Wrist/ankle rotations, cross-coordination.
- Throwing/catching a light medicine ball: 3 sets of 10-12 throws (walls, partner).
- Balance on one foot while manipulating objects: 3 sets of 30-45 seconds per leg.
- Ball (tennis) throws and catches with one hand: 3 sets of 15-20 repetitions per hand.
- Quickly going up/down stairs: 3 sets of 10-15 steps (alternating).
- Picking up cones/socks while moving: 3 sets of 5-8 back and forths.
Take 45-60 seconds of rest between each set.
Cool-down (5 min)- Gentle stretches for wrists and shoulders.
💪
Strength & Conditioning
View session
Duration : 30 min
🫀 Zone 1 : 14 min
🫀 Zone 2 : 11 min
🫀 Zone 3 : 5 min
🫀 Zone 4 : 2 min
Warm-up (5 min)- Deep breathing, gentle body mobilizations.
- Foam Rolling: 5-10 minutes on hip flexors, quadriceps, hamstrings, calves, lats, upper back (30-45 sec per area).
- Dynamic postural stretches:
- Dynamic glute bridges: 10-12 repetitions.
- Cat-Cow: 10-12 repetitions.
- Chest openers on the ground: 10-12 repetitions.
- Trunk rotation (lying down): 10-12 repetitions per side.
- Thoracic spine mobility (on roller or ball): 2-3 minutes.
- Psoas stretch (knee on the ground) with trunk rotation: 2 sets of 45-60 seconds per side.
- Deep breaths, total relaxation.
💪
Strength & Conditioning
View session
Duration : 30 min
🫀 Zone 1 : 14 min
🫀 Zone 2 : 11 min
🫀 Zone 3 : 5 min
🫀 Zone 4 : 2 min
Warm-up (5 min)- Deep breathing, gentle body mobilizations.
- Passive hang on a pull-up bar (or overhead stretch): 3 sets of 30-60 seconds.
- Back massage roll (thoracic and lumbar): 3-5 minutes (slow and precise movements).
- Child's Pose: 3 sets of 45-60 seconds.
- Torso rotations on the floor (knees bent): 3 sets of 10-12 repetitions per side.
- Legs Up The Wall: 5-10 minutes.
- Deep and diaphragmatic breathing, complete relaxation.
💪
Strength & Conditioning
View session
Duration : 30 min
🫀 Zone 1 : 14 min
🫀 Zone 2 : 11 min
🫀 Zone 3 : 5 min
🫀 Zone 4 : 2 min
Warm-up (5 min)- Small head circles, nods.
- Side head tilt (ear to shoulder): 2 sets of 45-60 seconds per side. Assist with the opposite hand.
- Head rotation (chin to shoulder): 2 sets of 45-60 seconds per side.
- Head flexion (chin to chest): 2 sets of 45-60 seconds. Assist with both hands.
- Head extension (looking at the ceiling): 2 sets of 30-45 seconds (very gentle).
- Upper trapezius stretch (behind the head, diagonal tilt): 2 sets of 45-60 seconds per side.
- Double chin movement (cervical retraction): 2 sets of 10-12 repetitions (slow and controlled).
- Relaxation of the neck and shoulders.
💪
Strength & Conditioning
View session
Duration : 30 min
🫀 Zone 1 : 14 min
🫀 Zone 2 : 11 min
🫀 Zone 3 : 5 min
🫀 Zone 4 : 2 min
Warm-up (5-10 min)- Brisk walk, leg swings, some light squats.
- Bodyweight Squat: 2 sets of 12-15 repetitions (fluid).
- Glute Bridge: 2 sets of 15-20 repetitions.
- Standing Calf Raises: 2 sets of 15-20 repetitions.
- Side Walk with Mini-Band: 2 sets of 10-12 steps each side.
- Bird-Dog: 2 sets of 10-12 repetitions per side.
Rest for 45-60 seconds between sets.
Cool-down (5 min)- Very light stretching, foam rolling on calves and hamstrings.
💪
Strength & Conditioning
– Strength
View session
Duration : 30 min
🫀 Zone 1 : 3 min
🫀 Zone 2 : 9 min
🫀 Zone 3 : 11 min
🫀 Zone 4 : 6 min
🫀 Zone 5 : 2 min
Warm-up: 5min mobility dynamicMain circuit:
4x40s plank, 3x30s/side side plank, 3x15 bird dog, 3x15 dead bug. R=45s between exercises
Cool down: 5min stretch static
💪
Strength & Conditioning
– Strength
View session
Duration : 30 min
🫀 Zone 1 : 3 min
🫀 Zone 2 : 9 min
🫀 Zone 3 : 11 min
🫀 Zone 4 : 6 min
🫀 Zone 5 : 2 min
Warm-up: 5min mobility dynamicMain circuit:
3x12 lunges/leg, 3x15 squats, 3x12 push-ups, 3x40s side plank/side
Cool down: 5min stretch static
💪
Strength & Conditioning
– Strength
View session
Duration : 30 min
🫀 Zone 1 : 3 min
🫀 Zone 2 : 9 min
🫀 Zone 3 : 11 min
🫀 Zone 4 : 6 min
🫀 Zone 5 : 2 min
Warm-up: 5min mobility dynamicMain circuit:
Circuit 3 rounds: 10 lunges to balance/leg, 12 step-downs/leg, 15 sit-ups, 30s front plank
Cool down: 5min stretch static
💪
Strength & Conditioning
– Technique/Efficiency
View session
Duration : 30 min
🫀 Zone 1 : 5 min
🫀 Zone 2 : 14 min
🫀 Zone 3 : 9 min
🫀 Zone 4 : 3 min
Warm-up: 5min mobility dynamicMain circuit:
4x30s plank with leg lift, 4x12 dead bug, 3x10 Russian twists/side, 3x45s side plank/side
Cool down: 5min stretch static
💪
Strength & Conditioning
– Technique/Efficiency
View session
Duration : 30 min
🫀 Zone 1 : 5 min
🫀 Zone 2 : 14 min
🫀 Zone 3 : 9 min
🫀 Zone 4 : 3 min
Warm-up: 5min mobility dynamicMain circuit:
Circuit 4 rounds: 20 cross-body mountain climbers, 10 skaters/side, 15s single-leg balance with knee drive/leg, 45s rest between rounds
Cool down: 5min stretch static
💪
Strength & Conditioning
– Technique/Efficiency
View session
Duration : 30 min
🫀 Zone 1 : 5 min
🫀 Zone 2 : 14 min
🫀 Zone 3 : 9 min
🫀 Zone 4 : 3 min
Warm-up: 5min mobility dynamicMain circuit:
3x15 kettlebell swings, 3x10 lateral lunges, 3x30s bear crawl hold, 3x12 clamshells
Cool down: 5min stretch static
💪
Strength & Conditioning
– Strength
View session
Duration : 30 min
🫀 Zone 1 : 3 min
🫀 Zone 2 : 9 min
🫀 Zone 3 : 11 min
🫀 Zone 4 : 6 min
🫀 Zone 5 : 2 min
Warm-up: 5min mobility dynamicMain circuit:
3x15 reverse lunges/leg, 3x10 tricep dips, 3x12 kettlebell swings, 3x60s plank
Cool down: 5min stretch static
💪
Strength & Conditioning
– Strength
View session
Duration : 30 min
🫀 Zone 1 : 3 min
🫀 Zone 2 : 9 min
🫀 Zone 3 : 11 min
🫀 Zone 4 : 6 min
🫀 Zone 5 : 2 min
Warm-up: 5min mobility dynamicMain circuit:
3x15 goblet squats, 3x12 single-leg deadlift/leg, 3x15 calf raises, 3x12 Russian twists with weights
Cool down: 5min stretch static
💪
Strength & Conditioning
– Strength
View session
Duration : 30 min
🫀 Zone 1 : 3 min
🫀 Zone 2 : 9 min
🫀 Zone 3 : 11 min
🫀 Zone 4 : 6 min
🫀 Zone 5 : 2 min
Warm-up: 5min mobility dynamicMain circuit:
3x12 push-up to renegade row, 3x12 band pull-aparts, 3x45s dynamic plank, 3x12 kettlebell windmills
Cool down: 5min stretch static
💪
Strength & Conditioning
– Strength
View session
Duration : 30 min
🫀 Zone 1 : 3 min
🫀 Zone 2 : 9 min
🫀 Zone 3 : 11 min
🫀 Zone 4 : 6 min
🫀 Zone 5 : 2 min
Warm-up: 5min mobility dynamicMain circuit:
3x45s plank, 3x12 woodchoppers with band, 3x15 alternating hand toe-touch, 3x60s flutter kicks
Cool down: 5min stretch static
💪
Strength & Conditioning
– Strength
View session
Duration : 30 min
🫀 Zone 1 : 3 min
🫀 Zone 2 : 9 min
🫀 Zone 3 : 11 min
🫀 Zone 4 : 6 min
🫀 Zone 5 : 2 min
Warm-up: 5min mobility dynamicMain circuit:
Circuit 3 rounds: 15 air squats, 12 incline push-ups, 15 alternating lunges/leg, 30s side plank each side. R=1min between rounds
Cool down: 5min stretch static
💪
Strength & Conditioning
– Strength
View session
Duration : 30 min
🫀 Zone 1 : 3 min
🫀 Zone 2 : 9 min
🫀 Zone 3 : 11 min
🫀 Zone 4 : 6 min
🫀 Zone 5 : 2 min
Warm-up: 5min mobility dynamicMain circuit:
3x12 overhead squat, 3x15 single-arm row, 3x12 Russian super twist, 3x12 alternating v-ups
Cool down: 5min stretch static
💪
Strength & Conditioning
– Technique/Efficiency
View session
Duration : 30 min
🫀 Zone 1 : 5 min
🫀 Zone 2 : 14 min
🫀 Zone 3 : 9 min
🫀 Zone 4 : 3 min
Warm-up: 5min mobility dynamicMain circuit:
3x12 single-leg deadlift/leg, 3x15 step-ups with knee drive/leg, 3x30s single-leg balance reach, 3x30s hip bridges
Cool down: 5min stretch static
💪
Strength & Conditioning
– Technique/Efficiency
View session
Duration : 30 min
🫀 Zone 1 : 5 min
🫀 Zone 2 : 14 min
🫀 Zone 3 : 9 min
🫀 Zone 4 : 3 min
Warm-up: 5min mobility dynamicMain circuit:
Circuit 4 rounds: 10 Bulgarian split squats/leg, 12 box jumps, 20s single-leg balance on cushion, 15 weighted side bends. R=1min between rounds
Cool down: 5min stretch static
💪
Strength & Conditioning
– Technique/Efficiency
View session
Duration : 30 min
🫀 Zone 1 : 5 min
🫀 Zone 2 : 14 min
🫀 Zone 3 : 9 min
🫀 Zone 4 : 3 min
Warm-up: 5min mobility dynamicMain circuit:
3x12 pistol squats to box/leg, 3x15 single-leg Romanian deadlifts/leg, 3x20s single-leg calf raise hold
Cool down: 5min stretch static
💪
Strength & Conditioning
– Technique/Efficiency
View session
Duration : 30 min
🫀 Zone 1 : 5 min
🫀 Zone 2 : 14 min
🫀 Zone 3 : 9 min
🫀 Zone 4 : 3 min
Warm-up: 5min mobility dynamicMain circuit:
Circuit 4 rounds: 12 ladder drills, 15 single-leg hops/leg, 5m bear crawl, 30s cross-body mountain climbers. R=1min between rounds
Cool down: 5min stretch static
💪
Strength & Conditioning
– Technique/Efficiency
View session
Duration : 30 min
🫀 Zone 1 : 5 min
🫀 Zone 2 : 14 min
🫀 Zone 3 : 9 min
🫀 Zone 4 : 3 min
Warm-up: 5min mobility dynamicMain circuit:
3x10 opposite arm-leg extensions, 3x15 Russian twists, 3x12 bird dog crunch, 3x20 bicycle crunches
Cool down: 5min stretch static
💪
Strength & Conditioning
– Technique/Efficiency
View session
Duration : 30 min
🫀 Zone 1 : 5 min
🫀 Zone 2 : 14 min
🫀 Zone 3 : 9 min
🫀 Zone 4 : 3 min
Warm-up: 5min mobility dynamicMain circuit:
Circuit 4 rounds: 12 inchworms, 10 TRX row, 15 overhead squats, 30s plank with shoulder taps. R=1min between rounds
Cool down: 5min stretch static
💪
Strength & Conditioning
– Technique/Efficiency
View session
Duration : 30 min
🫀 Zone 1 : 5 min
🫀 Zone 2 : 14 min
🫀 Zone 3 : 9 min
🫀 Zone 4 : 3 min
Warm-up: 5min mobility dynamicMain circuit:
3x20s single-leg squat hold/leg, 4x15 clamshells, 3x10 overhead lunges/leg, 3x30s wall sit
Cool down: 5min stretch static
💪
Strength & Conditioning
– Technique/Efficiency
View session
Duration : 30 min
🫀 Zone 1 : 5 min
🫀 Zone 2 : 14 min
🫀 Zone 3 : 9 min
🫀 Zone 4 : 3 min
Warm-up: 5min mobility dynamicMain circuit:
Circuit 4 rounds: 10 single-arm swings, 12 side-to-side hops, 15 second single-leg hops, 30s side plank/side. R=1min between rounds
Cool down: 5min stretch static
💪
Strength & Conditioning
– Technique/Efficiency
View session
Duration : 30 min
🫀 Zone 1 : 5 min
🫀 Zone 2 : 14 min
🫀 Zone 3 : 9 min
🫀 Zone 4 : 3 min
Warm-up: 5min mobility dynamicMain circuit:
Circuit 4 rounds: 15 kettlebell halos, 10 single-arm snatches/arm, 12 lateral lunges/leg, 30s marching in place. R=45s between rounds
Cool down: 5min stretch static
💪
Strength & Conditioning
– Technique/Efficiency
View session
Duration : 30 min
🫀 Zone 1 : 5 min
🫀 Zone 2 : 14 min
🫀 Zone 3 : 9 min
🫀 Zone 4 : 3 min
Warm-up: 5min mobility dynamicMain circuit:
3x12 front lunges to knee lift/leg, 3x15 rotating plank/side, 3x20 sec balance with eyes closed
Cool down: 5min stretch static
💪
Strength & Conditioning
– Technique/Efficiency
View session
Duration : 30 min
🫀 Zone 1 : 5 min
🫀 Zone 2 : 14 min
🫀 Zone 3 : 9 min
🫀 Zone 4 : 3 min
Warm-up: 5min mobility dynamicMain circuit:
3x12 diagonal reaches/side, 3x20 sumo pulses, 4x15 banded horizontal chops, 3x10 dead bug
Cool down: 5min stretch static
💪
Strength & Conditioning
– Strength
View session
Duration : 30 min
🫀 Zone 1 : 3 min
🫀 Zone 2 : 9 min
🫀 Zone 3 : 11 min
🫀 Zone 4 : 6 min
🫀 Zone 5 : 2 min
Warm-up: 5min mobility dynamicMain circuit:
Circuit 4 rounds: 12 push-ups, 15 squats, 12 dumbbell rows/arm, 30s side plank/side. R=1min between rounds
Cool down: 5min stretch static
💪
Strength & Conditioning
– Strength
View session
Duration : 30 min
🫀 Zone 1 : 3 min
🫀 Zone 2 : 9 min
🫀 Zone 3 : 11 min
🫀 Zone 4 : 6 min
🫀 Zone 5 : 2 min
Warm-up: 5min mobility dynamicMain circuit:
4x10 box jumps, 4x12 kettlebell swings, 3x10 push press, 4x20s high knees. R=90s between sets
Cool down: 5min stretch static
💪
Strength & Conditioning
– Strength
View session
Duration : 30 min
🫀 Zone 1 : 3 min
🫀 Zone 2 : 9 min
🫀 Zone 3 : 11 min
🫀 Zone 4 : 6 min
🫀 Zone 5 : 2 min
Warm-up: 5min mobility dynamicMain circuit:
Circuit 3 rounds: 10 pike push-ups, 12 Turkish get-ups/bodyweight, 15 russian twists/side, 30s plank. R=1min between rounds
Cool down: 5min stretch static
💪
Strength & Conditioning
– Strength
View session
Duration : 30 min
🫀 Zone 1 : 3 min
🫀 Zone 2 : 9 min
🫀 Zone 3 : 11 min
🫀 Zone 4 : 6 min
🫀 Zone 5 : 2 min
Warm-up: 5min mobility dynamicMain circuit:
3x15 sissy squats, 3x12 step-ups/leg, 3x20 calf raises, 4x30s wall sit
Cool down: 5min stretch static
💪
Strength & Conditioning
– Strength
View session
Duration : 30 min
🫀 Zone 1 : 3 min
🫀 Zone 2 : 9 min
🫀 Zone 3 : 11 min
🫀 Zone 4 : 6 min
🫀 Zone 5 : 2 min
Warm-up: 5min mobility dynamicMain circuit:
3x45s plank, 3x12 back extensions, 3x30s/side side plank, 3x12 hollow body rocks
Cool down: 5min stretch static
💪
Strength & Conditioning
– Strength
View session
Duration : 30 min
🫀 Zone 1 : 3 min
🫀 Zone 2 : 9 min
🫀 Zone 3 : 11 min
🫀 Zone 4 : 6 min
🫀 Zone 5 : 2 min
Warm-up: 5min mobility dynamicMain circuit:
3x15 thrusters, 3x12 Romanian deadlifts/leg, 3x12 V-ups, 3x45s Russian twists
Cool down: 5min stretch static
💪
Strength & Conditioning
– Strength
View session
Duration : 30 min
🫀 Zone 1 : 3 min
🫀 Zone 2 : 9 min
🫀 Zone 3 : 11 min
🫀 Zone 4 : 6 min
🫀 Zone 5 : 2 min
Warm-up: 5min mobility dynamicMain circuit:
3x60s plank, 3x15 scissor kicks, 4x30s boat hold, 3x12 seated twists
Cool down: 5min stretch static
💪
Strength & Conditioning
– Strength
View session
Duration : 30 min
🫀 Zone 1 : 3 min
🫀 Zone 2 : 9 min
🫀 Zone 3 : 11 min
🫀 Zone 4 : 6 min
🫀 Zone 5 : 2 min
Warm-up: 5min mobility dynamicMain circuit:
4x12 squat jumps, 3x12 Bulgarian split squats/leg, 4x20s mountain climbers, 3x30s squat hold
Cool down: 5min stretch static
💪
Strength & Conditioning
– Strength
View session
Duration : 30 min
🫀 Zone 1 : 3 min
🫀 Zone 2 : 9 min
🫀 Zone 3 : 11 min
🫀 Zone 4 : 6 min
🫀 Zone 5 : 2 min
Warm-up: 5min mobility dynamicMain circuit:
3x15 bulgarian split squats/leg, 3x12 renegade rows/arm, 4x45s front plank, 3x15 Russian twists
Cool down: 5min stretch static
💪
Strength & Conditioning
– Technique/Efficiency
View session
Duration : 30 min
🫀 Zone 1 : 5 min
🫀 Zone 2 : 14 min
🫀 Zone 3 : 9 min
🫀 Zone 4 : 3 min
Warm-up: 5min mobility dynamicMain circuit:
Circuit 3 rounds: 15 bird dog/side, 12 dead bug, 10 leg raise, 30s hollow hold. R=1min between rounds
Cool down: 5min stretch static
💪
Strength & Conditioning
– Technique/Efficiency
View session
Duration : 30 min
🫀 Zone 1 : 5 min
🫀 Zone 2 : 14 min
🫀 Zone 3 : 9 min
🫀 Zone 4 : 3 min
Warm-up: 5min mobility dynamicMain circuit:
3x15 single-leg RDL with band/leg, 3x12 Bulgarian split squat/leg, 3x30s wall sit
Cool down: 5min stretch static
💪
Strength & Conditioning
– Technique/Efficiency
View session
Duration : 30 min
🫀 Zone 1 : 5 min
🫀 Zone 2 : 14 min
🫀 Zone 3 : 9 min
🫀 Zone 4 : 3 min
Warm-up: 5min mobility dynamicMain circuit:
Circuit 3 rounds: 10 step-through lunges/leg, 10 forward hops, 12 ankle circles, 20s skaters. R=1min between rounds
Cool down: 5min stretch static
💪
Strength & Conditioning
– Technique/Efficiency
View session
Duration : 30 min
🫀 Zone 1 : 5 min
🫀 Zone 2 : 14 min
🫀 Zone 3 : 9 min
🫀 Zone 4 : 3 min
Warm-up: 5min mobility dynamicMain circuit:
3x10 pallof press/side, 3x30s plank with leg lift, 3x12 sideways shuffle, 3x10 hip airplane/leg
Cool down: 5min stretch static
💪
Strength & Conditioning
– Technique/Efficiency
View session
Duration : 30 min
🫀 Zone 1 : 5 min
🫀 Zone 2 : 14 min
🫀 Zone 3 : 9 min
🫀 Zone 4 : 3 min
Warm-up: 5min mobility dynamicMain circuit:
Circuit 4 rounds: 10 pistols to box/leg, 12 single-leg deadlifts/leg, 20 russian twists, 30s plank. R=1min between rounds
Cool down: 5min stretch static
💪
Strength & Conditioning
– Technique/Efficiency
View session
Duration : 30 min
🫀 Zone 1 : 5 min
🫀 Zone 2 : 14 min
🫀 Zone 3 : 9 min
🫀 Zone 4 : 3 min
Warm-up: 5min mobility dynamicMain circuit:
Circuit 3 rounds: 12 bicycle crunches, 15 side crunches/side, 10 supermans, 30s bear plank. R=1min between rounds
Cool down: 5min stretch static
💪
Strength & Conditioning
– Technique/Efficiency
View session
Duration : 30 min
🫀 Zone 1 : 5 min
🫀 Zone 2 : 14 min
🫀 Zone 3 : 9 min
🫀 Zone 4 : 3 min
Warm-up: 5min mobility dynamicMain circuit:
3x8 deep squats with arm reach, 3x10 hamstring scoops, 3x12 hip circles
Cool down: 5min stretch static
💪
Strength & Conditioning
– Technique/Efficiency
View session
Duration : 30 min
🫀 Zone 1 : 5 min
🫀 Zone 2 : 14 min
🫀 Zone 3 : 9 min
🫀 Zone 4 : 3 min
Warm-up: 5min mobility dynamicMain circuit:
Circuit 3 rounds: 10 hanging knee lifts, 12 renegade rows, 15 shoulder taps, 30s side plank rotations. R=1min between rounds
Cool down: 5min stretch static
💪
Strength & Conditioning
– Technique/Efficiency
View session
Duration : 30 min
🫀 Zone 1 : 5 min
🫀 Zone 2 : 14 min
🫀 Zone 3 : 9 min
🫀 Zone 4 : 3 min
Warm-up: 5min mobility dynamicMain circuit:
Circuit 4 rounds: 15 squat jumps, 12 depth jumps, 10 lateral bounds, 30s alternating step taps. R=1min between rounds
Cool down: 5min stretch static
💪
Strength & Conditioning
– Technique/Efficiency
View session
Duration : 30 min
🫀 Zone 1 : 5 min
🫀 Zone 2 : 14 min
🫀 Zone 3 : 9 min
🫀 Zone 4 : 3 min
Warm-up: 5min mobility dynamicMain circuit:
3x15 push-up to T, 3x12 high plank shoulder taps, 3x10 commandos, 3x20s arm circles
Cool down: 5min stretch static
💪
Strength & Conditioning
– Technique/Efficiency
View session
Duration : 30 min
🫀 Zone 1 : 5 min
🫀 Zone 2 : 14 min
🫀 Zone 3 : 9 min
🫀 Zone 4 : 3 min
Warm-up: 5min mobility dynamicMain circuit:
3x12 cross-body mountain climbers, 3x15 diagonal reaches, 3x10 single-arm plank rotations
Cool down: 5min stretch static
💪
Strength & Conditioning
– Strength
View session
Duration : 30 min
🫀 Zone 1 : 3 min
🫀 Zone 2 : 9 min
🫀 Zone 3 : 11 min
🫀 Zone 4 : 6 min
🫀 Zone 5 : 2 min
Warm-up: 5min mobility dynamicMain circuit:
3x12 squats, 3x10 lunges/leg, 3x20 mountain climbers. R=1min between sets
Cool down: 5min stretch static
💪
Strength & Conditioning
– Strength
View session
Duration : 30 min
🫀 Zone 1 : 3 min
🫀 Zone 2 : 9 min
🫀 Zone 3 : 11 min
🫀 Zone 4 : 6 min
🫀 Zone 5 : 2 min
Warm-up: 5min mobility dynamicMain circuit:
3x12 goblet squats, 3x10 lunge walk/leg, 3x15 push-ups, 3x45s plank
Cool down: 5min stretch static
💪
Strength & Conditioning
– Strength
View session
Duration : 30 min
🫀 Zone 1 : 3 min
🫀 Zone 2 : 9 min
🫀 Zone 3 : 11 min
🫀 Zone 4 : 6 min
🫀 Zone 5 : 2 min
Warm-up: 5min mobility dynamicMain circuit:
3x45s front plank, 3x30s side plank/side, 3x15 bird dogs, 3x15 glute bridges
Cool down: 5min stretch static
💪
Strength & Conditioning
– Strength
View session
Duration : 30 min
🫀 Zone 1 : 3 min
🫀 Zone 2 : 9 min
🫀 Zone 3 : 11 min
🫀 Zone 4 : 6 min
🫀 Zone 5 : 2 min
Warm-up: 5min mobility dynamicMain circuit:
Circuit 3 rounds: 15 kettlebell goblet squats, 12 push-ups, 10 reverse lunges with twist/leg, 45s plank. R=1min
Cool down: 5min stretch static
💪
Strength & Conditioning
– Strength
View session
Duration : 30 min
🫀 Zone 1 : 3 min
🫀 Zone 2 : 9 min
🫀 Zone 3 : 11 min
🫀 Zone 4 : 6 min
🫀 Zone 5 : 2 min
Warm-up: 5min mobility dynamicMain circuit:
3x10 single-leg squats/leg, 3x12 alternating shoulder taps, 3x30s single-leg balance/leg, 3x15 Russian twists
Cool down: 5min stretch static
💪
Strength & Conditioning
– Technique/Efficiency
View session
Duration : 30 min
🫀 Zone 1 : 5 min
🫀 Zone 2 : 14 min
🫀 Zone 3 : 9 min
🫀 Zone 4 : 3 min
Warm-up: 5min mobility dynamicMain circuit:
3x12 bird dog, 3x15 Russian twists, 3x12 dead bug, 3x45s front plank
Cool down: 5min stretch static
💪
Strength & Conditioning
– Technique/Efficiency
View session
Duration : 30 min
🫀 Zone 1 : 5 min
🫀 Zone 2 : 14 min
🫀 Zone 3 : 9 min
🫀 Zone 4 : 3 min
Warm-up: 5min mobility dynamicMain circuit:
3x15 hip circles/leg, 3x12 hip thrusts, 3x10 donkey kicks/leg, 3x30s hip flexor stretch
Cool down: 5min stretch static
💪
Strength & Conditioning
– Technique/Efficiency
View session
Duration : 30 min
🫀 Zone 1 : 5 min
🫀 Zone 2 : 14 min
🫀 Zone 3 : 9 min
🫀 Zone 4 : 3 min
Warm-up: 5min mobility dynamicMain circuit:
Circuit 4 rounds: 8 split squats jumps/leg, 12 ankle touch jumps, 30s knee to chest/leg. R=2min between rounds
Cool down: 5min stretch static
💪
Strength & Conditioning
– Strength
View session
Duration : 30 min
🫀 Zone 1 : 3 min
🫀 Zone 2 : 9 min
🫀 Zone 3 : 11 min
🫀 Zone 4 : 6 min
🫀 Zone 5 : 2 min
Warm-up: 5min mobility dynamicMain circuit:
Circuit 3 rounds: 15 squats, 10 single-leg RDL/leg, 15 push-ups, 40s side plank/side. R=1min between rounds
Cool down: 5min stretch static
💪
Strength & Conditioning
– Strength
View session
Duration : 30 min
🫀 Zone 1 : 3 min
🫀 Zone 2 : 9 min
🫀 Zone 3 : 11 min
🫀 Zone 4 : 6 min
🫀 Zone 5 : 2 min
Warm-up: 5min mobility dynamicMain circuit:
Circuit 4 rounds: 20 Russian twists, 15 leg raises, 30s flutter kicks, 45s plank. R=1min between rounds
Cool down: 5min stretch static
💪
Strength & Conditioning
– Strength
View session
Duration : 30 min
🫀 Zone 1 : 3 min
🫀 Zone 2 : 9 min
🫀 Zone 3 : 11 min
🫀 Zone 4 : 6 min
🫀 Zone 5 : 2 min
Warm-up: 5min mobility dynamicMain circuit:
Circuit 3 rounds: 15 reverse lunges/leg, 20 mountain climbers, 12 hip thrusts, 30s side plank/side. R=1min between rounds
Cool down: 5min stretch static
💪
Strength & Conditioning
– Strength
View session
Duration : 30 min
🫀 Zone 1 : 3 min
🫀 Zone 2 : 9 min
🫀 Zone 3 : 11 min
🫀 Zone 4 : 6 min
🫀 Zone 5 : 2 min
Warm-up: 5min mobility dynamicMain circuit:
3x15 shoulder presses, 3x15 goblet squats, 3x12 tricep dips, 3x45s plank. R=45s between sets
Cool down: 5min stretch static
💪
Strength & Conditioning
– Strength
View session
Duration : 30 min
🫀 Zone 1 : 3 min
🫀 Zone 2 : 9 min
🫀 Zone 3 : 11 min
🫀 Zone 4 : 6 min
🫀 Zone 5 : 2 min
Warm-up: 5min mobility dynamicMain circuit:
4x45s hollow holds, 3x30s/side side plank, 4x15 V-ups. R=45s between exercises
Cool down: 5min stretch static
💪
Strength & Conditioning
– Strength
View session
Duration : 30 min
🫀 Zone 1 : 3 min
🫀 Zone 2 : 9 min
🫀 Zone 3 : 11 min
🫀 Zone 4 : 6 min
🫀 Zone 5 : 2 min
Warm-up: 5min mobility dynamicMain circuit:
3x15 lunges/leg, 3x15 tricep push-ups, 3x12 Russian twists, 3x45s plank. R=45s between sets
Cool down: 5min stretch static
💪
Strength & Conditioning
– Technique/Efficiency
View session
Duration : 30 min
🫀 Zone 1 : 5 min
🫀 Zone 2 : 14 min
🫀 Zone 3 : 9 min
🫀 Zone 4 : 3 min
Warm-up: 5min mobility dynamicMain circuit:
3x10 single-leg deadlift/leg, 3x12 star reach, 3x30s eyes-closed balance. R=1min between sets
Cool down: 5min stretch static
💪
Strength & Conditioning
– Technique/Efficiency
View session
Duration : 30 min
🫀 Zone 1 : 5 min
🫀 Zone 2 : 14 min
🫀 Zone 3 : 9 min
🫀 Zone 4 : 3 min
Warm-up: 5min mobility dynamicMain circuit:
Circuit 3 rounds: 10 pistol squats/leg, 30s single-leg hop, 20s balance on bosu, 10 side lunges/side. R=1min between rounds
Cool down: 5min stretch static
💪
Strength & Conditioning
– Technique/Efficiency
View session
Duration : 30 min
🫀 Zone 1 : 5 min
🫀 Zone 2 : 14 min
🫀 Zone 3 : 9 min
🫀 Zone 4 : 3 min
Warm-up: 5min mobility dynamicMain circuit:
4x45s plank, 3x30s/side side plank, 3x12 bird dog, 3x12 dead bug. R=30s between exercises
Cool down: 5min stretch static
💪
Strength & Conditioning
– Technique/Efficiency
View session
Duration : 30 min
🫀 Zone 1 : 5 min
🫀 Zone 2 : 14 min
🫀 Zone 3 : 9 min
🫀 Zone 4 : 3 min
Warm-up: 5min mobility dynamicMain circuit:
Circuit 4 rounds: 10 forward lunges, 10 reverse lunges, 20 russian twists, 12 torso twists. R=1min between rounds
Cool down: 5min stretch static
💪
Strength & Conditioning
– Strength
View session
Duration : 30 min
🫀 Zone 1 : 3 min
🫀 Zone 2 : 9 min
🫀 Zone 3 : 11 min
🫀 Zone 4 : 6 min
🫀 Zone 5 : 2 min
Warm-up: 5min mobility dynamicMain circuit:
Circuit 4 rounds: 15 air squats, 12 lunges/leg, 15 push-ups, 1min plank. R=1min between rounds
Cool down: 5min stretch static
💪
Strength & Conditioning
– Strength
View session
Duration : 30 min
🫀 Zone 1 : 3 min
🫀 Zone 2 : 9 min
🫀 Zone 3 : 11 min
🫀 Zone 4 : 6 min
🫀 Zone 5 : 2 min
Warm-up: 5min mobility dynamicMain circuit:
3x10 push-ups, 3x10 tricep dips, 3x30s side plank/side, 4x45s plank
Cool down: 5min stretch static
💪
Strength & Conditioning
– Strength
View session
Duration : 30 min
🫀 Zone 1 : 3 min
🫀 Zone 2 : 9 min
🫀 Zone 3 : 11 min
🫀 Zone 4 : 6 min
🫀 Zone 5 : 2 min
Warm-up: 5min mobility dynamicMain circuit:
4x12 squats, 3x15 glute bridges, 3x10 single-leg deadlifts/leg, 4x30s plank
Cool down: 5min stretch static
💪
Strength & Conditioning
– Strength
View session
Duration : 30 min
🫀 Zone 1 : 3 min
🫀 Zone 2 : 9 min
🫀 Zone 3 : 11 min
🫀 Zone 4 : 6 min
🫀 Zone 5 : 2 min
Warm-up: 5min mobility dynamicMain circuit:
3x15 step-ups/leg, 3x12 hip thrusts, 3x15 calf raises, 3x12 single-leg bridge/leg
Cool down: 5min stretch static
💪
Strength & Conditioning
– Strength
View session
Duration : 30 min
🫀 Zone 1 : 3 min
🫀 Zone 2 : 9 min
🫀 Zone 3 : 11 min
🫀 Zone 4 : 6 min
🫀 Zone 5 : 2 min
Warm-up: 5min mobility dynamicMain circuit:
Circuit 4 rounds: 15 skater hops, 10 push-ups, 20 mountain climbers, 1min plank. R=1min
Cool down: 5min stretch static
💪
Strength & Conditioning
– Strength
View session
Duration : 30 min
🫀 Zone 1 : 3 min
🫀 Zone 2 : 9 min
🫀 Zone 3 : 11 min
🫀 Zone 4 : 6 min
🫀 Zone 5 : 2 min
Warm-up: 5min mobility dynamicMain circuit:
4x40s hover hold, 3x12 dead bug, 3x15 side bends/side, 3x10 supermans
Cool down: 5min stretch static
💪
Strength & Conditioning
– Technique/Efficiency
View session
Duration : 30 min
🫀 Zone 1 : 5 min
🫀 Zone 2 : 14 min
🫀 Zone 3 : 9 min
🫀 Zone 4 : 3 min
Warm-up: 5min mobility dynamicMain circuit:
Circuit 4 rounds: 10 single-leg deadlifts/leg, 30s plank-to-push-up, 15 skaters, 20 sit-throughs. R=45s between rounds
Cool down: 5min stretch static
💪
Strength & Conditioning
– Technique/Efficiency
View session
Duration : 30 min
🫀 Zone 1 : 5 min
🫀 Zone 2 : 14 min
🫀 Zone 3 : 9 min
🫀 Zone 4 : 3 min
Warm-up: 5min mobility dynamicMain circuit:
Circuit 3 rounds: 15 single-leg box touches/leg, 30s agility ladder drill, 12 cross-body mountain climbers, 10 push-up to T. R=1min between rounds
Cool down: 5min stretch static
💪
Strength & Conditioning
– Technique/Efficiency
View session
Duration : 30 min
🫀 Zone 1 : 5 min
🫀 Zone 2 : 14 min
🫀 Zone 3 : 9 min
🫀 Zone 4 : 3 min
Warm-up: 5min mobility dynamicMain circuit:
3x8 windmill stretches/side, 3x10 med ball twists, 15 glute bridges, 30s dynamic plank drags
Cool down: 5min stretch static
💪
Strength & Conditioning
– Strength
View session
Duration : 30 min
🫀 Zone 1 : 3 min
🫀 Zone 2 : 9 min
🫀 Zone 3 : 11 min
🫀 Zone 4 : 6 min
🫀 Zone 5 : 2 min
Warm-up: 5min mobility dynamicMain circuit:
Circuit 3 rounds: 20 alternating step-ups, 15 jump lunges, 25 kettlebell swings, 1min rest
Cool down: 5min stretch static
💪
Strength & Conditioning
– Strength
View session
Duration : 30 min
🫀 Zone 1 : 3 min
🫀 Zone 2 : 9 min
🫀 Zone 3 : 11 min
🫀 Zone 4 : 6 min
🫀 Zone 5 : 2 min
Warm-up: 5min mobility dynamicMain circuit:
3x12 pistol squats/leg, 3x10 dive bomber push-ups, 4x45s plank shoulder taps
Cool down: 5min stretch static
💪
Strength & Conditioning
– Strength
View session
Duration : 30 min
🫀 Zone 1 : 3 min
🫀 Zone 2 : 9 min
🫀 Zone 3 : 11 min
🫀 Zone 4 : 6 min
🫀 Zone 5 : 2 min
Warm-up: 5min mobility dynamicMain circuit:
3x15 dumbbell thrusters, 3x12 renegade rows/arm, 3x45s side plank rotations
Cool down: 5min stretch static
💪
Strength & Conditioning
– Technique/Efficiency
View session
Duration : 30 min
🫀 Zone 1 : 5 min
🫀 Zone 2 : 14 min
🫀 Zone 3 : 9 min
🫀 Zone 4 : 3 min
Warm-up: 5min mobility dynamicMain circuit:
3x10 single-leg squats/leg, 3x12 single-arm kettlebell swings, 3x15 side lunges, 3x30s hollow holds. R=45s between sets
Cool down: 5min stretch static
💪
Strength & Conditioning
– Technique/Efficiency
View session
Duration : 30 min
🫀 Zone 1 : 5 min
🫀 Zone 2 : 14 min
🫀 Zone 3 : 9 min
🫀 Zone 4 : 3 min
Warm-up: 5min mobility dynamicMain circuit:
4x12 hip circles/side, 3x15 Cossack squats, 3x10 Bulgarian split squats/leg, 3x45s plank. R=1min between sets
Cool down: 5min stretch static
💪
Strength & Conditioning
– Technique/Efficiency
View session
Duration : 30 min
🫀 Zone 1 : 5 min
🫀 Zone 2 : 14 min
🫀 Zone 3 : 9 min
🫀 Zone 4 : 3 min
Warm-up: 5min mobility dynamicMain circuit:
3x15 toe taps, 3x12 front-to-lateral raises with bands, 3x10 single-leg hops/leg, 3x30s hollow rocks. R=1min between sets
Cool down: 5min stretch static
💪
Strength & Conditioning
– Technique/Efficiency
View session
Duration : 30 min
🫀 Zone 1 : 5 min
🫀 Zone 2 : 14 min
🫀 Zone 3 : 9 min
🫀 Zone 4 : 3 min
Warm-up: 5min mobility dynamicMain circuit:
3x30s mountain climbers, 3x12 single-arm plank rows/side, 3x12 rounded back hollow holds, 3x15 weighted side lunges. R=1min between sets
Cool down: 5min stretch static
💪
Strength & Conditioning
– Technique/Efficiency
View session
Duration : 30 min
🫀 Zone 1 : 5 min
🫀 Zone 2 : 14 min
🫀 Zone 3 : 9 min
🫀 Zone 4 : 3 min
Warm-up: 5min mobility dynamicMain circuit:
3x12 side planks with leg lifts/side, 3x15 split squat jumps/leg, 3x15 wall balls, 3x30s isometric hip bridge hold. R=1min between sets
Cool down: 5min stretch static
🥾
Trail Running
– V02 Max
View session
Duration : 30 min
D+ : 250
Load (TRIMP) : 65
🫀 Zone 1 : 10 min
🫀 Zone 2 : 15 min
🫀 Zone 5 : 5 min
Warm-up: 15min Z2Main set:
10x1
5min Z5 R=2min
Cool down: 10min Z1
🥾
Trail Running
– MAP (PMA)
View session
Duration : 30 min
D+ : 200
Load (TRIMP) : 57
🫀 Zone 1 : 11 min
🫀 Zone 2 : 15 min
🫀 Zone 4 : 4 min
Warm-up: 10min Z2Main set:
4x1min Z4 R=2min
5min Z2
Cool down: 5min Z1
🥾
Trail Running
– V02 Max
View session
Duration : 30 min
D+ : 550
Load (TRIMP) : 65
🫀 Zone 1 : 10 min
🫀 Zone 2 : 15 min
🫀 Zone 5 : 5 min
Warm-up: 15min Z2Main set:
7x2
5min Z5 R=3min canyon edges
Cool down: 10min Z1
🥾
Trail Running
– Specific Pace
View session
Duration : 30 min
D+ : 100
Load (TRIMP) : 70
🫀 Zone 1 : 5 min
🫀 Zone 2 : 10 min
🫀 Zone 3 : 15 min
Warm-up: 10min Z2Main set:
15min Z3 continuous
Cool down: 5min Z1
🥾
Trail Running
– Hill Repeats
View session
Duration : 30 min
D+ : 250
Load (TRIMP) : 85
🫀 Zone 1 : 5 min
🫀 Zone 2 : 15 min
🫀 Zone 5 : 10 min
Warm-up: 10min Z2Main set:
10x1min Z5 R=1
5min
end with 5min Z2
Cool down: 5min Z1
🧠
Mental Training
View session
Duration : 30 min
🫀 Zone 1 : 10 min
🫀 Zone 2 : 20 min
Warm-up: 5 min of light warm-up (Z1) while walking.Session:
20 min of very easy running (Z2) in mindfulness: focus on your sensations (foot contact, arm swing, breathing). Observe your thoughts without judgment, and bring your attention back to your body.
Cool-down: 5 min of walking (Z1).
🧠
Mental Training
View session
Duration : 30 min
🫀 Zone 1 : 10 min
🫀 Zone 2 : 20 min
Warm-up: 5 min of light warm-up (Z1).Session:
20 min of very easy running (Z2) with positive visualization: imagine yourself crossing the finish line of your goal, feeling joy and pride. Relive the key moments of your ideal race (managing a difficult climb, overtaking, perfect hydration).
Cool-down: 5 min of walking (Z1).
🧠
Mental Training
View session
Duration : 30 min
🫀 Zone 1 : 10 min
🫀 Zone 2 : 20 min
Warm-up: 5 min of walking (Z1).Session:
20 min of very easy walking/running (Z2) with positive anchoring: choose a simple gesture (clenching your fist, touching your thumb) and mentally associate it with a state of calm, strength, or determination. Activate this anchor when you need it.
Cool-down: 5 min of walking (Z1).
🧠
Mental Training
View session
Duration : 30 min
🫀 Zone 1 : 10 min
🫀 Zone 2 : 20 min
Warm-up: 5 min of walking (Z1).Session:
20 min of very easy running (Z2) while practicing gratitude: focus on 3 things you are thankful for during your session (nature, your body, the ability to run). This helps cultivate a positive mindset.
Cool-down: 5 min of walking (Z1).
🧠
Mental Training
View session
Duration : 30 min
🫀 Zone 1 : 10 min
🫀 Zone 2 : 20 min
Warm-up: 5 min of walking (Z1).Session:
20 min of very easy running (Z2) with "body scan": start with your feet, gently move up the body noting each sensation (tension, relaxation, warmth, coolness) without judgment. This improves the body-mind connection and early detection of problems.
Cool-down: 5 min of walking (Z1).
🧠
Mental Training
View session
Duration : 30 min
Session:
20 min of Multisensory Running Visualization: Imagine a specific segment of your next run (e.g., a technical climb, a hydration stop, a choppy swimming passage). Feel the sensations (the terrain under your feet, the temperature, the taste of water), listen to the sounds (your breathing, footsteps, encouragement), and visualize yourself acting with strength and efficiency. Hold onto every detail.
Cool-down: 5 min of refocusing.
🧠
Mental Training
View session
Duration : 30 min
Session:
20 min of Visualization of Managing Difficulties: Identify 2-3 potential difficulty scenarios in the race (e.g., a slump, pain, navigation error, mechanical issue). Visualize facing these problems, then calmly and effectively, implement the appropriate solutions. Feel the relief and pride of having overcome the obstacle.
Cool-down: 5 min of gratitude for your resilience.
🧠
Mental Training
View session
Duration : 30 min
Session:
20 min of Optimal Performance Visualization (Technique/Efficiency): Choose a key movement (your stride on an incline, the pedal stroke, the catch in swimming). Visualize yourself executing it perfectly, with fluidity, strength, and economy. Mentally repeat the gesture several times, feeling the ease and power.
Cool-down: 5 min of positive reinforcement.
🧠
Mental Training
View session
Duration : 30 min
Session:
20 min of Cool-down and Healing Visualization: Imagine a light or healing energy flowing through your body, targeting areas of fatigue or pain. Visualize your muscles regenerating, inflammation decreasing, and your body regaining strength. Particularly useful after intense efforts.
Cool-down: 5 min of gratitude for your body.
🧠
Mental Training
View session
Duration : 30 min
Session:
20 min of Visualization of the "Ideal Athlete": Imagine the best version of yourself as an athlete. Visualize your qualities (endurance, strength, mental, technique, management). Feel the confidence and power associated with this ideal. Use this image to motivate and guide you.
Cool-down: 5 min of reinforcing this image.
🧠
Mental Training
View session
Duration : 30 min
Session:
20 min of Cognitive Defusion: Observe stressful thoughts as mere "clouds" or "leaves on a river" that pass by without clinging to them. Do not judge them. Let them go, then bring your attention back to your breath or a fixed point.
Cool-down: 5 min of grounding in the present.
🧠
Mental Training
View session
Duration : 30 min
Session:
20 min of Anti-Stress Ventral Breathing (long exhalation): Inhale for 3-4 counts while inflating the belly, then exhale very slowly for 6-8 counts through the mouth. The long exhalation activates the parasympathetic system, promoting relaxation. Useful before sleep or a stressful moment.
Cool-down: 5 min of muscle relaxation.
🧠
Mental Training
View session
Duration : 30 min
Session:
20 min of Body Scan of Tension/Release: Starting from the feet and moving up to the head, contract each muscle group for 5 seconds, then completely relax while visualizing the tension escaping. Become aware of the difference between tension and relaxation.
Cool-down: 5 min of awareness of the relaxed body.
🧠
Mental Training
View session
Duration : 30 min
Session:
20 min of "Calm Point": Identify a place or memory where you feel completely calm and safe (real or imagined). Visualize it with all your senses, feel the positive emotions. Return mentally to it whenever stress rises. An anchor of serenity.
Cool-down: 5 min of gratitude.
🧠
Mental Training
View session
Duration : 30 min
Session:
20 min of Cognitive Reappraisal (Re-framing): Take a stressful situation (e.g., challenging weather during a race). Identify the negative aspects, then actively find positive interpretations or learning opportunities. E.g., "The rain is tough" becomes "The rain will cool me down and I’m testing my gear".
Cool-down: 5 min of positive planning.
🧠
Mental Training
View session
Duration : 30 min
Session:
20 min of Defining SMART Goals: Choose a main goal (e.g., a long-distance triathlon). Break it down into SMART intermediate goals (Specific, Measurable, Achievable, Realistic, Time-bound). For each goal, note why it is important to you and what you will feel upon achieving it.
Cool-down: 5 min of visualizing the path to success.
🧠
Mental Training
View session
Duration : 30 min
Session:
20 min of Creating a Vision Board (Mental or Physical): Imagine and/or draw/write a board representing your ultimate goal and the steps to get there. Include images of success, perseverance, running landscapes. Hang it (mentally or physically) in a place you see often.
Cool-down: 5 min of positive integration.
🧠
Mental Training
View session
Duration : 30 min
Session:
20 min of Goal/Value Alignment: Identify your 3-5 core values (e.g., self-improvement, health, adventure, community). For each goal, check how it aligns with these values. If a goal doesn't resonate, adjust it. This strengthens intrinsic motivation and the sense of effort.
Cool-down: 5 min of gratitude for this clarity.
🧠
Mental Training
View session
Duration : 30 min
Session:
20 min of Detailed Action Planning (Backward Planning): Starting from your final goal, determine the major steps backwards. For each step, identify the specific actions to take, necessary resources, and potential obstacles to overcome. Visualize yourself executing each action.
Cool-down: 5 min of confidence.
🧠
Mental Training
View session
Duration : 30 min
Session:
20 min of Obstacle Resolution Visualization: For each goal, identify one or two major potential obstacles (e.g., lack of time, injury, demotivation). Visualize yourself encountering them, then using your strengths and resources to overcome them. Focus on resilience and creativity.
Cool-down: 5 min of gratitude for your inner strength.
🧠
Mental Training
View session
Duration : 30 min
Session:
20 min of Confidence and Ability Affirmations: Mentally or audibly repeat affirmations like "I am strong and capable," "I believe in my abilities," "I can overcome all challenges." Feel each word and visualize confidence growing within you. Useful before a challenging session or competition.
Cool-down: 5 min of positive integration.
🧠
Mental Training
View session
Duration : 30 min
Session:
20 min of Perseverance and Resilience Affirmations: Focus on phrases like "I am persistent and never give up," "Every obstacle makes me stronger," "I find the strength within me to continue." Ideal for moments of doubt or fatigue.
Cool-down: 5 min of visualization of tenacity.
🧠
Mental Training
View session
Duration : 30 min
Session:
20 min of Calm and Serenity Affirmations: Focus on phrases like "I am calm and serene under pressure", "My mind is clear and focused", "I handle stress with ease". Useful before a competition or a moment of high tension.
Cool-down: 5 min of mindfulness of calm.
🧠
Mental Training
View session
Duration : 30 min
Session:
20 min of Cool-down and Healing Affirmations: Repeat "My body is recovering and strengthening", "I am full of health and energy", "Every day, I am getting stronger". Ideal after an intense session or during injury recovery to support the healing process.
Cool-down: 5 min of gratitude for your body.
🧠
Mental Training
View session
Duration : 30 min
Session:
20 min of Motivation and Commitment Affirmations: Tell yourself "I am fully committed to my goals", "My motivation is unshakeable", "I am passionate about my journey". Reinforces internal drive and discipline.
Cool-down: 5 min of visualizing accomplishment.
🧠
Mental Training
View session
Duration : 30 min
Session:
20 min of Focus on a Fixed Point: Choose a simple object (a flame, a point on the wall, or even an imaginary point in front of you). Concentrate all your attention on this object, noting every detail. Whenever your mind wanders, gently bring it back to the object. Improves sustained attention duration.
Cool-down: 5 min of awareness of the environment.
🧠
Mental Training
View session
Duration : 30 min
Session:
20 min of Attention Scan (Wide to Focused): Start with a wide focus on all sounds/sensations around you. Then gradually narrow your focus to a single sound, then to your breath, then to a single bodily sensation. Reverse the process. Develops flexibility of attention.
Cool-down: 5 min of mindfulness.
🧠
Mental Training
View session
Duration : 30 min
Session:
20 minutes of "Controlled Tunnel Vision": Visualize yourself while racing, focusing solely on your path, your stride, your target (the next tree, the turn). Mentally block peripheral distractions (spectators, other runners, intrusive thoughts). Practice maintaining this narrow focus.
Cool-down: 5 minutes of relaxation.
🧠
Mental Training
View session
Duration : 30 min
Session:
20 minutes of Redirecting Attention: Identify a recurring distraction (pain, fatigue, negative thought). When it appears, acknowledge it, then consciously redirect your attention to a positive or neutral element (your breathing, a mantra, the scenery, a short-term goal).
Cool-down: 5 minutes of positive reinforcement.
🧠
Mental Training
View session
Duration : 30 min
Session:
20 minutes of Task Focus (Process Focus): Instead of thinking about the final result, focus solely on immediate actions and the quality of your execution (e.g., the fluidity of your stride, the consistency of your pedal stroke, the symmetry of your arm movement in swimming).
Cool-down: 5 minutes of gratitude for the effort.
🧠
Mental Training
View session
Duration : 30 min
Session:
20 minutes of Radical Acceptance of Discomfort: Sit or lie down. Identify a source of discomfort (slight pain, stressful thought, boredom). Instead of fighting it, observe it without judgment, acknowledge its presence, and breathe through it. The goal is to accept what is without seeking to change it immediately.
Cool-down: 5 minutes of awareness of soothing.
🧠
Mental Training
View session
Duration : 30 min
Session:
20 minutes of Re-Framing Failures/Challenges: Choose a past failure or challenge. Instead of negative rumination, identify 2-3 lessons learned, unexpected positives, or growth opportunities. Re-frame the experience as a springboard to future success. Journaling possible.
Cool-down: 5 minutes of visualizing progress.
🧠
Mental Training
View session
Duration : 30 min
Session:
20 min of Visualization of Internal Resources: Close your eyes. Visualize all your qualities and internal resources (courage, discipline, creativity, support). Imagine a future difficult situation and visualize yourself activating these resources to overcome it. Feel the power of your inner strength.
Cool-down: 5 min of reinforcing this confidence.
🧠
Mental Training
View session
Duration : 30 min
Session:
20 min of Meditation on the Impermanence of Sensations: Focus on physical sensations (tingling, warmth, slight pain) or emotions (anger, sadness, joy). Observe that they appear, linger for a while, and then disappear. Understand that nothing is permanent, including discomfort. Helps to detach from suffering.
Cool-down: 5 min of mindfulness of the changing nature.
🧠
Mental Training
View session
Duration : 30 min
Session:
20 min of Cultivating the "Deep Why": Repeat and visualize the deep reasons that drive you to train and compete (e.g., self-improvement, connection to nature, inspiring others). When difficulty arises, return to this "why" to reignite your inner flame and find the strength to continue.
Cool-down: 5 min of reaffirming your commitment.
🧠
Mental Training
View session
Duration : 30 min
Session:
20 min of Post-Performance Objective Debriefing: Choose a recent training session or competition. Ask yourself the following questions: What went well? What could be improved? What have I learned about myself or my performance? Avoid judgment, focus on facts and solutions.
Cool-down: 5 min of planning an action.
🧠
Mental Training
View session
Duration : 30 min
Session:
20 min of Self-Assessment of Mental Skills: Choose 1-2 mental skills (e.g., stress management, concentration, visualization). Rate yourself on a scale of 1 to 10 for a recent situation. Identify what influenced your score and the actions to improve it (e.g., using a breathing technique more often).
Cool-down: 5 min of visualizing improvement.
🧠
Mental Training
View session
Duration : 30 min
Session:
20 min of Seeking Constructive Feedback (Internal/External): Think about a performance. Imagine what a supportive coach would say. Or, if possible, ask a trusted friend or coach for feedback. Focus on what is useful for your progress, not on criticism. Integrate it mentally.
Cool-down: 5 min of positive transformation.
🧠
Mental Training
View session
Duration : 30 min
Session:
20 min of Analyzing Success Strategies: Choose 1-2 moments where you performed particularly well (physically or mentally). Break down what led to that success: what thoughts did you have? What actions did you take? What emotions did you feel? Identify winning strategies and how to replicate them.
Cool-down: 5 min of reinforcing positive patterns.
🧠
Mental Training
View session
Duration : 30 min
Session:
20 min of Daily/Weekly Reflective Journaling: Each day (or week), take a few minutes to write your observations about your mental state, challenges, successes, and learnings. What were your stress points? How did you manage? What mental tools did you use? This creates a record of progress.
Cool-down: 5 min of gratitude for learning.
🏊♀️
Swimming
– MAP (PMA)
View session
Duration : 30.25 min
Distance : 1700 m
Load (TRIMP) : 84.25
🫀 Zone 1 : 6 min
🫀 Zone 2 : 10 min
🫀 Zone 3 : 7 min
🫀 Zone 5 : 8 min
Warm-up: 400m in Z2 Swim of choice Session:
100m in Z3 NL
300m in Z3 3 strokes of choice
4 x 50m in Z5 25 fast / 25 recovery
100m in Z2 easy
4 x 100m in Z5, R = 15s NC fast
Cool-down: 200m in Z1 Swim of choice
🏃♂️
Running
– MAP (PMA)
View session
Duration : 30.67 min
Distance : 10 m
Load (TRIMP) : 76.87
🫀 Zone 1 : 16 min
🫀 Zone 4 : 12 min
🫀 Zone 5 : 3 min
Warm-up: 15min jog Z2Main set:
15x10s Z5 R=50s
4x600m Z4 R=90s
Cool down: 10min easy Z1
🏠
Indoor Cycling
– V02 Max
View session
Duration : 30.83 min
Load (TRIMP) : 65.15
🫀 Zone 1 : 18 min
🫀 Zone 2 : 2 min
🫀 Zone 3 : 3 min
🫀 Zone 4 : 5 min
🫀 Zone 5 : 3 min
Warm-up: 5 mins in Z43 mins in Z3
3 x 30 s in Z5 cadence ~ 100 RPM, R = 30 s
2 mins in Z2 cadence ~ 90 RPM
Session:
8 x 10 s in Z5 (250% PMA), R = 1 min
Cool-down: 10 mins in Z1
This session focuses on working strength and maximum power
🏃♂️
Running
– V02 Max
View session
Duration : 31 min
Load (TRIMP) : 63
🫀 Zone 1 : 16 min
🫀 Zone 2 : 10 min
🫀 Zone 5 : 6 min
Warm-up: 10 min in Z2Session:
11 x 30 s in Z5, R = 30 s
Cool-down: 10 min in Z1
🏃♂️
Running
– Technique/Efficiency
View session
Duration : 31 min
Distance : 9 m
Load (TRIMP) : 75
🫀 Zone 1 : 9 min
🫀 Zone 3 : 22 min
Warm-up: 12min jog Z2Main set:
4x1000m Z3 R=3min
4x150m strides
Cool down: 8min easy Z1
🏊♀️
Swimming
– V02 Max
View session
Duration : 31 min
Distance : 2500 m
Load (TRIMP) : 75
🫀 Zone 1 : 11 min
🫀 Zone 2 : 12 min
🫀 Zone 5 : 8 min
Warm-up: 400m freestyle Z2Main set:
5x(2x100m IM Z5 R=1m / 50m freestyle drill Z2) R=3m
Cool down: 300m easy Z1
💪
Strength & Conditioning
– Strength
View session
Duration : 31 min
🫀 Zone 1 : 3 min
🫀 Zone 2 : 9 min
🫀 Zone 3 : 11 min
🫀 Zone 4 : 6 min
🫀 Zone 5 : 2 min
Warm-up: 5min mobility dynamicMain circuit:
3x15 squat jumps, 3x10 single-leg box step-ups/leg, 3x15 atomic sit-ups
Cool down: 5min stretch static
🥾
Trail Running
– V02 Max
View session
Duration : 31 min
D+ : 250
Load (TRIMP) : 65
🫀 Zone 1 : 15 min
🫀 Zone 2 : 10 min
🫀 Zone 5 : 6 min
Warm-up: 10min Z2Main set:
6x1min Z5 R=2min
Cool down: 5min Z1
🏃♂️
Running
– Strength x Cadence
View session
Duration : 31.1 min
Distance : 8 m
Load (TRIMP) : 79.5
🫀 Zone 1 : 19 min
🫀 Zone 5 : 12 min
Warm-up: 12min jog Z2Main set:
10x15s Z5 R=1min
6x400m Z5 R=2min
Cool down: 8min easy Z1
🏊♀️
Swimming
– Specific Pace
View session
Duration : 31.25 min
Distance : 1500 m
Load (TRIMP) : 80.75
🫀 Zone 1 : 10 min
🫀 Zone 2 : 8 min
🫀 Zone 4 : 11 min
🫀 Zone 5 : 3 min
Warm-up: 400m in Z2 PB PQ Session:
8 x 50m in Z4, R = 15 s NC (25 fast / 25 easy)
300m in Z4 NC
8 x 25m in Z5, R = 30 s NC Sprint
Cool-down: 200m in Z1 4 Strokes
🏃♂️
Running
– Fartlek
View session
Duration : 31.3 min
Distance : 5 m
Load (TRIMP) : 98.5
🫀 Zone 1 : 15 min
🫀 Zone 5 : 17 min
Warm-up: 10min jog Z2Main set:
8x400m Z5 R=90s
5x200m Z5 R=1min
Cool down: 5min easy Z1
🏃♂️
Running
– V02 Max
View session
Duration : 31.5 min
Distance : 7 m
Load (TRIMP) : 93.5
🫀 Zone 1 : 16 min
🫀 Zone 5 : 16 min
Warm-up: 12min jog Z2Main set:
15x30s Z5 R=30s
10x200m Z5 R=1min
Cool down: 8min easy Z1
🏃♂️
Running
– Specific Pace
View session
Duration : 31.5 min
Distance : 6 m
Load (TRIMP) : 103.5
🫀 Zone 1 : 8 min
🫀 Zone 4 : 24 min
Warm-up: 10min jog Z2Main set:
6x800m Z4 R=90s
Cool down: 5min easy Z1
🏊♀️
Swimming
– Threshold
View session
Duration : 31.5 min
Distance : 2000 m
Load (TRIMP) : 112
🫀 Zone 1 : 2 min
🫀 Zone 2 : 4 min
🫀 Zone 4 : 26 min
Warm-up: 200m in Z2 PB Session:
1700m in Z4 NC
Cool-down: 100m in Z1 Stroke of choice
🏊♀️
Swimming
– Base Training
View session
Duration : 31.5 min
Distance : 1400 m
Load (TRIMP) : 59.5
🫀 Zone 1 : 4 min
🫀 Zone 2 : 28 min
Warm-up: 200m in Z2 Swim of choice Session:
6 x (100m Freestyle Z2 / 100m Backstroke Z2) R=15s
Cool-down: 100m in Z1 All strokes
🏊♀️
Swimming
– Base Training
View session
Duration : 31.5 min
Distance : 1400 m
Load (TRIMP) : 59.5
🫀 Zone 1 : 4 min
🫀 Zone 2 : 28 min
Warm-up: 200m in Z2 Swim of choice Session:
6 x (100m Freestyle Z2 / 100m Backstroke Z2) R=15s
Cool-down: 100m in Z1 4 Strokes
🥾
Trail Running
– V02 Max
View session
Duration : 31.5 min
D+ : 100
Load (TRIMP) : 71.5
🫀 Zone 1 : 14 min
🫀 Zone 2 : 10 min
🫀 Zone 5 : 8 min
Warm-up: 10min Z2Main set:
10x45s Z5 R=1min
Cool down: 5min Z1
🏃♂️
Running
– V02 Max
View session
Duration : 32 min
Load (TRIMP) : 58
🫀 Zone 1 : 18 min
🫀 Zone 2 : 10 min
🫀 Zone 5 : 4 min
Warm-up: 10 min in Z2Session:
8 x 30 s in Z5, R = 1 min
Cool-down: 10 min in Z1
🏃♂️
Running
– V02 Max
View session
Duration : 32 min
Distance : 12 m
Load (TRIMP) : 112
🫀 Zone 1 : 12 min
🫀 Zone 5 : 20 min
Warm-up: 15min jog Z2Main set:
5x1000m Z5 R=3min
Cool down: 10min easy Z1
🏃♂️
Running
– Hill Repeats
View session
Duration : 32 min
Distance : 7 m
Load (TRIMP) : 100
🫀 Zone 1 : 12 min
🫀 Zone 4 : 12 min
🫀 Zone 5 : 8 min
Warm-up: 12min jog Z2Main set:
4x3min Z4 R=2min
5x400m Z5 R=90s
Cool down: 8min easy Z1
🏃♂️
Running
– Threshold
View session
Duration : 32 min
Distance : 13 m
Load (TRIMP) : 128
🫀 Zone 4 : 32 min
Warm-up: 15min jog Z2Main set:
2min Z4
4min Z4
6min Z4
8min Z4
6min Z4
4min Z4
2min Z4 R=2min
Cool down: 10min easy Z1
💪
Strength & Conditioning
– Strength
View session
Duration : 32 min
🫀 Zone 1 : 3 min
🫀 Zone 2 : 10 min
🫀 Zone 3 : 11 min
🫀 Zone 4 : 6 min
🫀 Zone 5 : 2 min
Warm-up: 5min mobility dynamicMain circuit:
3x12 deficit lunges/leg, 3x15 kettlebell swings, 3x10 archer's push-ups, 3x45s leg lifts
Cool down: 5min stretch static
💪
Strength & Conditioning
– Strength
View session
Duration : 32 min
🫀 Zone 1 : 3 min
🫀 Zone 2 : 10 min
🫀 Zone 3 : 11 min
🫀 Zone 4 : 6 min
🫀 Zone 5 : 2 min
Warm-up: 5min mobility dynamicMain circuit:
4x12 box jumps, 3x10 kettlebell snatches/arm, 4x20 burpees, 3x45s plank
Cool down: 5min stretch static
💪
Strength & Conditioning
– Strength
View session
Duration : 32 min
🫀 Zone 1 : 3 min
🫀 Zone 2 : 10 min
🫀 Zone 3 : 11 min
🫀 Zone 4 : 6 min
🫀 Zone 5 : 2 min
Warm-up: 5min mobility dynamicMain circuit:
3x15 lunges, 4x10 sumo squats, 3x12 single-leg calf raises/leg, 4x30s wall sit
Cool down: 5min stretch static
💪
Strength & Conditioning
– Strength
View session
Duration : 32 min
🫀 Zone 1 : 3 min
🫀 Zone 2 : 10 min
🫀 Zone 3 : 11 min
🫀 Zone 4 : 6 min
🫀 Zone 5 : 2 min
Warm-up: 5min mobility dynamicMain circuit:
3x10 Turkish get-ups/side, 3x45s forearm plank, 3x12 dead bug, 3x15 russian twists
Cool down: 5min stretch static
💪
Strength & Conditioning
– Technique/Efficiency
View session
Duration : 32 min
🫀 Zone 1 : 5 min
🫀 Zone 2 : 14 min
🫀 Zone 3 : 10 min
🫀 Zone 4 : 3 min
Warm-up: 5min mobility dynamicMain circuit:
3x12 front plank shoulder taps, 3x30s hollow body hold, 3x12 back bridge, 3x30s side plank lifts/side
Cool down: 5min stretch static
💪
Strength & Conditioning
– Strength
View session
Duration : 32 min
🫀 Zone 1 : 3 min
🫀 Zone 2 : 10 min
🫀 Zone 3 : 11 min
🫀 Zone 4 : 6 min
🫀 Zone 5 : 2 min
Warm-up: 5min mobility dynamicMain circuit:
3x12 goblet squats, 3x12 inverted rows, 3x12 dead bug, 3x12 side lunges. R=1min between sets
Cool down: 5min stretch static
💪
Strength & Conditioning
– Technique/Efficiency
View session
Duration : 32 min
🫀 Zone 1 : 5 min
🫀 Zone 2 : 14 min
🫀 Zone 3 : 10 min
🫀 Zone 4 : 3 min
Warm-up: 5min mobility dynamicMain circuit:
Circuit 4 rounds: 12 pistol squats to box/leg, 15 Russian twists, 20s tree pose/leg, 12 front rack step-ups with dumbbells/leg. R=1min between rounds
Cool down: 5min stretch static
🥾
Trail Running
– MAP (PMA)
View session
Duration : 32 min
D+ : 400
Load (TRIMP) : 71
🫀 Zone 1 : 10 min
🫀 Zone 2 : 15 min
🫀 Zone 3 : 2 min
🫀 Zone 5 : 5 min
Warm-up: 15min Z2Main set:
8x2
5min Z5 R=3min
quick 2min Z3 finish
Cool down: 10min Z1
🥾
Trail Running
– MAP (PMA)
View session
Duration : 32 min
D+ : 250
Load (TRIMP) : 78
🫀 Zone 1 : 10 min
🫀 Zone 2 : 10 min
🫀 Zone 4 : 12 min
Warm-up: 10min Z2Main set:
6x2min Z4 R=1min
Cool down: 5min Z1
🏃♂️
Running
– V02 Max
View session
Duration : 32.2 min
Distance : 10 m
Load (TRIMP) : 109
🫀 Zone 1 : 13 min
🫀 Zone 5 : 19 min
Warm-up: 15min jog Z2Main set:
5x800m Z5 R=3min
2x400m Z5 R=1min
Cool down: 10min easy Z1
🏃♂️
Running
– Strength x Cadence
View session
Duration : 32.43 min
Distance : 8 m
Load (TRIMP) : 76.15
🫀 Zone 1 : 22 min
🫀 Zone 5 : 11 min
Warm-up: 12min jog Z2Main set:
8x10s Z5 R=2min
6x400m Z5 R=90s
Cool down: 8min easy Z1
🏃♂️
Running
– Cadence
View session
Duration : 32.5 min
Distance : 10 m
Load (TRIMP) : 90.5
🫀 Zone 1 : 6 min
🫀 Zone 3 : 24 min
🫀 Zone 5 : 3 min
Warm-up: 15min jog Z2Main set:
3x8min Z3 R=2min
5x30s Z5 R=30s
Cool down: 10min easy Z1
🏊♀️
Swimming
– V02 Max
View session
Duration : 32.5 min
Distance : 1400 m
Load (TRIMP) : 124.5
🫀 Zone 1 : 7 min
🫀 Zone 2 : 4 min
🫀 Zone 5 : 22 min
Warm-up: 200m in Z2 PB Session:
11 blocks of :
100m in Z5 fast NC
R = 30 s between each block
Cool-down: 100m in Z1 Swim of your choice
🏊♀️
Swimming
– Threshold
View session
Duration : 32.5 min
Distance : 2000 m
Load (TRIMP) : 108
🫀 Zone 1 : 2 min
🫀 Zone 2 : 8 min
🫀 Zone 4 : 23 min
Warm-up: 400m in Z2 PB Session:
1500m in Z4 NC
Cool-down: 100m in Z1 Stroke of choice
🏃♂️
Running
– V02 Max
View session
Duration : 32.75 min
Distance : 8 m
Load (TRIMP) : 104.75
🫀 Zone 1 : 15 min
🫀 Zone 5 : 18 min
Warm-up: 12min jog Z2Main set:
10x200m Z5 R=45s
5x500m Z5 R=2min
Cool down: 8min easy Z1
🏃♂️
Running
– V02 Max
View session
Duration : 32.8 min
Distance : 8 m
Load (TRIMP) : 116
🫀 Zone 1 : 12 min
🫀 Zone 5 : 21 min
Warm-up: 12min jog Z2Main set:
5x400m Z5 R=90s
4x800m Z5 R=2min
Cool down: 8min easy Z1
🏃♂️
Running
– V02 Max
View session
Duration : 33 min
Load (TRIMP) : 64
🫀 Zone 1 : 14 min
🫀 Zone 2 : 15 min
🫀 Zone 5 : 4 min
Warm-up: 15 min in Z2Session:
8 x 30 s in Z5, R = 30 s
Cool-down: 10 min in Z1
🏃♂️
Running
– Base Training
View session
Duration : 33 min
Distance : 6 m
Load (TRIMP) : 58
🫀 Zone 1 : 8 min
🫀 Zone 2 : 25 min
Warm-up: 10min jog Z2Main set:
5x5min Z2 R=2min
Cool down: 5min easy Z1
🏃♂️
Running
– Threshold
View session
Duration : 33 min
Distance : 8 m
Load (TRIMP) : 108
🫀 Zone 1 : 8 min
🫀 Zone 4 : 25 min
Warm-up: 12min jog Z2Main set:
10min Z4
5x3min Z4 R=2min
Cool down: 8min easy Z1
🏃♂️
Running
– Fartlek
View session
Duration : 33 min
Distance : 5 m
Load (TRIMP) : 68
🫀 Zone 1 : 18 min
🫀 Zone 2 : 5 min
🫀 Zone 4 : 10 min
Warm-up: 10min jog Z2Main set:
10x1min Z4 R=2min
5min Z2
Cool down: 5min easy Z1
🏃♂️
Running
– Fartlek
View session
Duration : 33 min
Distance : 7 m
Load (TRIMP) : 102
🫀 Zone 1 : 12 min
🫀 Zone 4 : 15 min
🫀 Zone 5 : 6 min
Warm-up: 12min jog Z2Main set:
5x3min Z4 R=2min
3x2min Z5 R=2min
Cool down: 8min easy Z1
🏃♂️
Running
– Fartlek
View session
Duration : 33 min
Distance : 8 m
Load (TRIMP) : 81
🫀 Zone 1 : 9 min
🫀 Zone 3 : 24 min
Warm-up: 12min jog Z2Main set:
4x6min Z3 rolling pace R=3min
6 strides
Cool down: 8min easy Z1
🏃♂️
Running
– Strength
View session
Duration : 33 min
Distance : 10 m
Load (TRIMP) : 93
🫀 Zone 1 : 18 min
🫀 Zone 5 : 15 min
Warm-up: 15min jog Z2Main set:
10x90s Z5 R=2min
Cool down: 10min easy Z1
🏃♂️
Running
– Hill Repeats
View session
Duration : 33 min
Distance : 10 m
Load (TRIMP) : 102
🫀 Zone 1 : 12 min
🫀 Zone 4 : 15 min
🫀 Zone 5 : 6 min
Warm-up: 15min jog Z2Main set:
5x600m Z4 R=2min
5x300m Z5 R=1min
Cool down: 10min easy Z1
🏃♂️
Running
– Specific Pace
View session
Duration : 33 min
Distance : 8 m
Load (TRIMP) : 108
🫀 Zone 1 : 8 min
🫀 Zone 4 : 25 min
Warm-up: 12min jog Z2Main set:
5x1000m Z4 R=2min
Cool down: 8min easy Z1
🏃♂️
Running
– Threshold
View session
Duration : 33 min
Distance : 10 m
Load (TRIMP) : 108
🫀 Zone 1 : 8 min
🫀 Zone 4 : 25 min
Warm-up: 15min jog Z2Main set:
10min Z4
3x5min Z4 R=4min
Cool down: 10min easy Z1
🏃♂️
Running
– Threshold
View session
Duration : 33 min
Distance : 11 m
Load (TRIMP) : 117
🫀 Zone 1 : 5 min
🫀 Zone 4 : 28 min
Warm-up: 15min jog Z2Main set:
2x2500m Z4 R=5min
3min Z4
Cool down: 10min easy Z1
🏃♂️
Running
– Threshold
View session
Duration : 33 min
Distance : 7 m
Load (TRIMP) : 108
🫀 Zone 1 : 8 min
🫀 Zone 4 : 25 min
Warm-up: 12min jog Z2Main set:
5x1000m Z4 R=2min
Cool down: 8min easy Z1
🏊♀️
Swimming
– Threshold
View session
Duration : 33 min
Distance : 2000 m
Load (TRIMP) : 95.7
🫀 Zone 1 : 3 min
🫀 Zone 2 : 7 min
🫀 Zone 3 : 15 min
🫀 Zone 4 : 7 min
🫀 Zone 5 : 2 min
Warm-up: 300m freestyle Z2Main set:
4x100m butterfly Z3 R=40s
4x100m freestyle Z4 R=30s
8x50m dolphin kick Z3 R=25s
Cool down: 200m easy Z1
🏊♀️
Swimming
– Threshold
View session
Duration : 33 min
Distance : 2000 m
Load (TRIMP) : 90.6
🫀 Zone 1 : 6 min
🫀 Zone 2 : 6 min
🫀 Zone 3 : 12 min
🫀 Zone 4 : 9 min
Warm-up: 300m freestyle Z2Main set:
2x(150m freestyle Z3 / 50m backstroke Z4) R=35s
6x100m breaststroke Z4 R=20s
Cool down: 200m easy Z1
🚴♂️
Cycling
– Fartlek
View session
Duration : 33 min
Load (TRIMP) : 59
🫀 Zone 1 : 19 min
🫀 Zone 2 : 10 min
🫀 Zone 5 : 4 min
Warm-up: 10 mins in Z2Session:
10 x 24 s in Z5 (150% PMA), R = 1 min
Cool-down: 10 mins in Z1
💪
Strength & Conditioning
– Technique/Efficiency
View session
Duration : 33 min
🫀 Zone 1 : 5 min
🫀 Zone 2 : 15 min
🫀 Zone 3 : 10 min
🫀 Zone 4 : 3 min
Warm-up: 5min mobility dynamicMain circuit:
3x10 single-arm kettlebell swings, 3x12 hip hinge reach/leg, 3x15 plank reaches, 3x20s hollow rocks
Cool down: 5min stretch static
💪
Strength & Conditioning
– Strength
View session
Duration : 33 min
🫀 Zone 1 : 3 min
🫀 Zone 2 : 10 min
🫀 Zone 3 : 12 min
🫀 Zone 4 : 7 min
🫀 Zone 5 : 2 min
Warm-up: 5min mobility dynamicMain circuit:
Circuit 3 rounds: 15 broad jumps, 12 Turkish get-ups/side, 20 alternating lunges. R=1min
Cool down: 5min stretch static
💪
Strength & Conditioning
– Strength
View session
Duration : 33 min
🫀 Zone 1 : 3 min
🫀 Zone 2 : 10 min
🫀 Zone 3 : 12 min
🫀 Zone 4 : 7 min
🫀 Zone 5 : 2 min
Warm-up: 5min mobility dynamicMain circuit:
Circuit 3 rounds: 15 Swiss ball hamstring curls, 12 plyo lunges/leg, 20 seated Russian twists. R=1min
Cool down: 5min stretch static
🥾
Trail Running
– MAP (PMA)
View session
Duration : 33 min
D+ : 300
Load (TRIMP) : 83
🫀 Zone 1 : 13 min
🫀 Zone 2 : 10 min
🫀 Zone 5 : 10 min
Warm-up: 10min Z2Main set:
5x2min Z5 R=2min
Cool down: 5min Z1
🥾
Trail Running
– V02 Max
View session
Duration : 33 min
D+ : 400
Load (TRIMP) : 83
🫀 Zone 1 : 13 min
🫀 Zone 2 : 10 min
🫀 Zone 5 : 10 min
Warm-up: 10min Z2Main set:
5x2min Z5 / 1min Z1 R=2min
Cool down: 5min Z1
🏃♂️
Running
– V02 Max
View session
Duration : 33.2 min
Distance : 9 m
Load (TRIMP) : 110
🫀 Zone 1 : 14 min
🫀 Zone 5 : 19 min
Warm-up: 12min jog Z2Main set:
8x600m Z5 R=2min
Cool down: 8min easy Z1
🏠
Indoor Cycling
– MAP (PMA)
View session
Duration : 33.25 min
Load (TRIMP) : 66.25
🫀 Zone 1 : 14 min
🫀 Zone 2 : 15 min
🫀 Zone 5 : 5 min
Warm-up: 15 mins in Z2Session:
6 x 45 s in Z5 (100% PMA), R = 45 s
Cool-down: 10 mins in Z1
🏃♂️
Running
– Technique/Efficiency
View session
Duration : 33.3 min
Distance : 7 m
Load (TRIMP) : 67.5
🫀 Zone 1 : 24 min
🫀 Zone 4 : 5 min
🫀 Zone 5 : 5 min
Warm-up: 12min jog Z2Main set:
10x100m Z4 R=90s
6x200m Z5 R=2min
Cool down: 8min easy Z1
🏃♂️
Running
– V02 Max
View session
Duration : 33.5 min
Distance : 8 m
Load (TRIMP) : 113.5
🫀 Zone 1 : 14 min
🫀 Zone 5 : 20 min
Warm-up: 12min jog Z2Main set:
10x500m Z5 R=90s
Cool down: 8min easy Z1
🏃♂️
Running
– Strength
View session
Duration : 33.5 min
Distance : 13 m
Load (TRIMP) : 97.5
🫀 Zone 1 : 14 min
🫀 Zone 4 : 16 min
🫀 Zone 5 : 4 min
Warm-up: 15min jog Z2Main set:
8x2min Z4 R=90s
4x1min Z5 R=60s
Cool down: 10min easy Z1
🏃♂️
Running
– Specific Pace
View session
Duration : 33.5 min
Distance : 5 m
Load (TRIMP) : 93.5
🫀 Zone 1 : 14 min
🫀 Zone 4 : 20 min
Warm-up: 10min jog Z2Main set:
10x400m Z4 R=90s
Cool down: 5min easy Z1
🥾
Trail Running
– V02 Max
View session
Duration : 33.5 min
D+ : 200
Load (TRIMP) : 63.5
🫀 Zone 1 : 19 min
🫀 Zone 2 : 10 min
🫀 Zone 5 : 5 min
Warm-up: 10min Z2Main set:
10x30s Z5 R=90s
Cool down: 5min Z1
🏊♀️
Swimming
– Specific Pace
View session
Duration : 33.75 min
Distance : 1800 m
Load (TRIMP) : 92.75
🫀 Zone 1 : 7 min
🫀 Zone 2 : 8 min
🫀 Zone 3 : 5 min
🫀 Zone 4 : 14 min
Warm-up: 400m in Z2 Swim of choice Session:
2 x 150m in Z3, R = 15s NC
3 x 100m in Z4, R = 15s NC (50 fast / 50 smooth)
300m in Z4 PB PQ
3 x 100m in Z4, R = 15s PQ
Cool-down: 200m in Z1 4 strokes
🏃♂️
Running
– Hill Repeats
View session
Duration : 33.85 min
Distance : 11 m
Load (TRIMP) : 108.25
🫀 Zone 1 : 12 min
🫀 Zone 4 : 12 min
🫀 Zone 5 : 10 min
Warm-up: 15min jog Z2Main set:
6x400m Z4 R=75s
4x600m Z5 R=2min
Cool down: 10min easy Z1
🏃♂️
Running
– V02 Max
View session
Duration : 34 min
Load (TRIMP) : 67
🫀 Zone 1 : 15 min
🫀 Zone 2 : 15 min
🫀 Zone 5 : 5 min
Warm-up: 15 min in Z2Session:
9 x 30 s in Z5, R = 30 s
Cool-down: 10 min in Z1
🏃♂️
Running
– V02 Max
View session
Duration : 34 min
Load (TRIMP) : 72
🫀 Zone 1 : 17 min
🫀 Zone 2 : 10 min
🫀 Zone 5 : 7 min
Warm-up: 10 mins in Z2Session:
14 x 30 s in Z5, R = 30 s
Cool-down: 10 mins in Z1
🏃♂️
Running
– V02 Max
View session
Duration : 34 min
Load (TRIMP) : 72
🫀 Zone 1 : 17 min
🫀 Zone 2 : 10 min
🫀 Zone 5 : 7 min
Warm-up: 10 mins in Z2Session:
7 x 1 min in Z5, R = 1 min
Cool-down: 10 mins in Z1
🏃♂️
Running
– Fartlek
View session
Duration : 34 min
Distance : 9 m
Load (TRIMP) : 104
🫀 Zone 1 : 4 min
🫀 Zone 3 : 25 min
🫀 Zone 5 : 5 min
Warm-up: 12min jog Z2Main set:
15min Z3
5x1min Z5 R=1min
10min Z3
Cool down: 8min easy Z1
🏃♂️
Running
– Specific Pace
View session
Duration : 34 min
Distance : 6 m
Load (TRIMP) : 106
🫀 Zone 1 : 10 min
🫀 Zone 4 : 24 min
Warm-up: 10min jog Z2Main set:
6x800m Z4 R=2min
Cool down: 5min easy Z1
🏃♂️
Running
– Technique/Efficiency
View session
Duration : 34 min
Distance : 8 m
Load (TRIMP) : 78
🫀 Zone 1 : 12 min
🫀 Zone 3 : 22 min
Warm-up: 12min jog Z2Main set:
5x800m Z3 R=3min
4x200m strides
Cool down: 8min easy Z1
🏃♂️
Running
– Threshold
View session
Duration : 34 min
Distance : 12 m
Load (TRIMP) : 127
🫀 Zone 1 : 3 min
🫀 Zone 4 : 31 min
Warm-up: 15min jog Z2Main set:
10min Z4
2x8min Z4 R=3min
1x5min Z4
Cool down: 10min easy Z1
🏊♀️
Swimming
– Threshold
View session
Duration : 34 min
Distance : 2100 m
Load (TRIMP) : 114
🫀 Zone 1 : 2 min
🫀 Zone 2 : 8 min
🫀 Zone 4 : 24 min
Warm-up: 400m in Z2 Stroke of choice Session:
1600m in Z4 NC
Cool-down: 100m in Z1 4 Strokes
🏠
Indoor Cycling
– MAP (PMA)
View session
Duration : 34 min
Load (TRIMP) : 81
🫀 Zone 1 : 16 min
🫀 Zone 2 : 5 min
🫀 Zone 3 : 5 min
🫀 Zone 4 : 2 min
🫀 Zone 5 : 7 min
Warm-up: 3 min in Z25 min in Z3
2 min in Z4 cadence ~ 80 RPM
3 x 30 s in Z5 cadence ~ 100 RPM, R = 30 s
2 min in Z2 cadence ~ 90 RPM
Session:
10 x 30 s in Z5 (100% PMA), R = 30 s
Cool-down: 10 min in Z1
💪
Strength & Conditioning
– Strength
View session
Duration : 34 min
🫀 Zone 1 : 3 min
🫀 Zone 2 : 10 min
🫀 Zone 3 : 12 min
🫀 Zone 4 : 7 min
🫀 Zone 5 : 2 min
Warm-up: 5min mobility dynamicMain circuit:
Circuit 3 rounds: 12 pull-ups (assisted), 10 goblet squats, 8 single-arm kettlebell swings/arm, 12 hanging leg raises. R=75s between rounds
Cool down: 5min stretch static
💪
Strength & Conditioning
– Strength
View session
Duration : 34 min
🫀 Zone 1 : 3 min
🫀 Zone 2 : 10 min
🫀 Zone 3 : 12 min
🫀 Zone 4 : 7 min
🫀 Zone 5 : 2 min
Warm-up: 5min mobility dynamicMain circuit:
Circuit 3 rounds: 15 kb sumo squats, 12 kb Russian twists, 10 kb single-arm swings, 45s plank. R=1min
Cool down: 5min stretch static
🥾
Trail Running
– Trail Specific
View session
Duration : 34 min
D+ : 50
Load (TRIMP) : 74
🫀 Zone 1 : 9 min
🫀 Zone 2 : 20 min
🫀 Zone 5 : 5 min
Warm-up: 10min Z2Main set:
5min Z2
5x1min Z5 R=1min
5min Z2
Cool down: 5min Z1
🥾
Trail Running
– MAP (PMA)
View session
Duration : 34 min
D+ : 200
Load (TRIMP) : 71
🫀 Zone 1 : 15 min
🫀 Zone 2 : 13 min
🫀 Zone 5 : 6 min
Warm-up: 10min Z2Main set:
6x1min Z5 R=2min
finish with 3min Z2
Cool down: 5min Z1
🥾
Trail Running
– MAP (PMA)
View session
Duration : 34 min
D+ : 500
Load (TRIMP) : 81
🫀 Zone 1 : 10 min
🫀 Zone 2 : 15 min
🫀 Zone 4 : 4 min
🫀 Zone 5 : 5 min
Warm-up: 15min Z2Main set:
1x2min Z5
1x3min Z5
1x4min Z4 R=3min
repeat
Cool down: 10min Z1
🥾
Trail Running
– Specific Pace
View session
Duration : 34 min
D+ : 150
Load (TRIMP) : 84
🫀 Zone 1 : 9 min
🫀 Zone 2 : 10 min
🫀 Zone 3 : 5 min
🫀 Zone 4 : 10 min
Warm-up: 10min Z2Main set:
5x2min Z4 R=1min
finish with 5min Z3
Cool down: 5min Z1
🏃♂️
Running
– V02 Max
View session
Duration : 34.2 min
Distance : 11 m
Load (TRIMP) : 111
🫀 Zone 1 : 15 min
🫀 Zone 5 : 19 min
Warm-up: 15min jog Z2Main set:
6x800m Z5 R=3min
Cool down: 10min easy Z1
🏃♂️
Running
– Strength x Cadence
View session
Duration : 34.27 min
Distance : 8 m
Load (TRIMP) : 79.35
🫀 Zone 1 : 23 min
🫀 Zone 5 : 11 min
Warm-up: 12min jog Z2Main set:
10x10s Z5 R=1min
8x300m Z5 R=2min
Cool down: 8min easy Z1
🏃♂️
Running
– Strength
View session
Duration : 34.5 min
Distance : 10 m
Load (TRIMP) : 90.5
🫀 Zone 1 : 11 min
🫀 Zone 3 : 16 min
🫀 Zone 4 : 8 min
Warm-up: 15min jog Z2Main set:
4x4min Z3 R=2min
4x2min Z4 R=90s
Cool down: 10min easy Z1
🏃♂️
Running
– Hill Repeats
View session
Duration : 34.5 min
Distance : 8 m
Load (TRIMP) : 88.5
🫀 Zone 1 : 19 min
🫀 Zone 4 : 10 min
🫀 Zone 5 : 6 min
Warm-up: 12min jog Z2Main set:
5x2min Z4 R=2min
8x45s Z5 R=90s
Cool down: 8min easy Z1
🏊♀️
Swimming
– Strength
View session
Duration : 34.5 min
Distance : 1000 m
Load (TRIMP) : 126.7
🫀 Zone 1 : 7 min
🫀 Zone 2 : 4 min
🫀 Zone 4 : 8 min
🫀 Zone 5 : 16 min
Warm-up: 200m freestyle Z2Main set:
4x25m freestyle Z5 R=30s
4x50m paddles sprint Z4 R=15s
4x25m backstroke Z5 R=30s
Cool down: 100m easy Z1
🏠
Indoor Cycling
– MAP (PMA)
View session
Duration : 34.5 min
Load (TRIMP) : 74.5
🫀 Zone 1 : 17 min
🫀 Zone 2 : 10 min
🫀 Zone 5 : 8 min
Warm-up: 10 min in Z2Session:
15 x 30 s in Z5 (100% PMA), R = 30 s
Cool-down: 10 min in Z1
🥾
Trail Running
– V02 Max
View session
Duration : 34.5 min
D+ : 200
Load (TRIMP) : 84.5
🫀 Zone 1 : 12 min
🫀 Zone 2 : 10 min
🫀 Zone 3 : 5 min
🫀 Zone 5 : 8 min
Warm-up: 10min Z2Main set:
15x30s Z5 R=30s
repeat on varied terrain
finish with 5min Z3
Cool down: 5min Z1
🥾
Trail Running
– Strength x Cadence
View session
Duration : 34.5 min
D+ : 450
Load (TRIMP) : 62.5
🫀 Zone 1 : 20 min
🫀 Zone 2 : 10 min
🫀 Zone 5 : 5 min
Warm-up: 10min Z2Main set:
6x45sec Z5 R=3min
Cool down: 5min Z1
🏃♂️
Running
– Cadence
View session
Duration : 34.6 min
Distance : 15 m
Load (TRIMP) : 109
🫀 Zone 1 : 13 min
🫀 Zone 4 : 12 min
🫀 Zone 5 : 10 min
Warm-up: 15min jog Z2Main set:
8x300m Z5 R=60s
4x600m Z4 R=2min
Cool down: 10min easy Z1
🏃♂️
Running
– Cadence
View session
Duration : 34.6 min
Distance : 10 m
Load (TRIMP) : 93
🫀 Zone 1 : 5 min
🫀 Zone 2 : 20 min
🫀 Zone 5 : 10 min
Warm-up: 15min jog Z2Main set:
20min Z2 progressive
6x400m Z5 R=1min
Cool down: 10min easy Z1
🏃♂️
Running
– V02 Max
View session
Duration : 35 min
Load (TRIMP) : 75
🫀 Zone 1 : 18 min
🫀 Zone 2 : 10 min
🫀 Zone 5 : 8 min
Warm-up: 10 mins in Z2Session:
15 x 30 s in Z5, R = 30 s
Cool-down: 10 mins in Z1
🏃♂️
Running
– V02 Max
View session
Duration : 35 min
Load (TRIMP) : 65
🫀 Zone 1 : 20 min
🫀 Zone 2 : 10 min
🫀 Zone 5 : 5 min
Warm-up: 10 min in Z2Session:
10 x 30 s in Z5, R = 1 min
Cool-down: 10 min in Z1
🏃♂️
Running
– V02 Max
View session
Duration : 35 min
Load (TRIMP) : 65
🫀 Zone 1 : 20 min
🫀 Zone 2 : 10 min
🫀 Zone 5 : 5 min
Warm-up: 10 min in Z2Session:
2 blocks of :
5 x 30s in Z5, R = 30s
R = 5 min between each block
Cool-down: 10 min in Z1
🏃♂️
Running
– Threshold
View session
Duration : 35 min
Load (TRIMP) : 71
🫀 Zone 1 : 17 min
🫀 Zone 2 : 10 min
🫀 Zone 3 : 3 min
🫀 Zone 5 : 5 min
Warm-up: 10 mins in Z2Session:
3 mins in Z3, R = 3 mins
5 mins in Z5, R = 4 mins
Cool-down: 10 mins in Z1
🏃♂️
Running
– Base Training
View session
Duration : 35 min
Load (TRIMP) : 65
🫀 Zone 1 : 5 min
🫀 Zone 2 : 30 min
Warm-up: 5 min of warm-up (Z2).Session:
25 min of easy running (Z2) practicing "controlled distraction": alternate phases of mindfulness (5 min) with phases of positive distraction (5 min: mentally singing, counting, thinking about your loved ones). This develops the ability to shift mental focus.
Cool-down: 5 min of walking (Z1).
🏃♂️
Running
– Base Training
View session
Duration : 35 min
Load (TRIMP) : 65
🫀 Zone 1 : 5 min
🫀 Zone 2 : 30 min
Warm-up: 5 min of warm-up (Z2).Session:
25 min of easy running (Z2) training "controlled distraction": alternate between phases of mindfulness (5 min) and positive distraction (5 min: mentally singing, counting, thinking of your loved ones). This develops your ability to shift mental focus.
Cool-down: 5 min of walking (Z1).
🏃♂️
Running
– Base Training
View session
Duration : 35 min
Distance : 5 m
Load (TRIMP) : 70
🫀 Zone 2 : 35 min
Warm-up: 10min jog Z2Main set:
35min Z2
Cool down: 5min easy Z1
🏃♂️
Running
– Threshold
View session
Duration : 35 min
Distance : 15 m
Load (TRIMP) : 122
🫀 Zone 1 : 6 min
🫀 Zone 4 : 29 min
Warm-up: 15min jog Z2Main set:
3x8min Z4 R=3min
5min Z4
Cool down: 10min easy Z1
🏃♂️
Running
– Fartlek
View session
Duration : 35 min
Distance : 8 m
Load (TRIMP) : 79
🫀 Zone 1 : 18 min
🫀 Zone 3 : 12 min
🫀 Zone 5 : 5 min
Warm-up: 12min jog Z2Main set:
5x1min Z5 R=3min
4x3min Z3 R=2min
Cool down: 8min easy Z1
🏃♂️
Running
– Fartlek
View session
Duration : 35 min
Distance : 10 m
Load (TRIMP) : 90
🫀 Zone 1 : 10 min
🫀 Zone 3 : 20 min
🫀 Zone 4 : 5 min
Warm-up: 15min jog Z2Main set:
4x5min Z3 R=2min
5x1min Z4 R=1min
Cool down: 10min easy Z1
🏃♂️
Running
– Fartlek
View session
Duration : 35 min
Distance : 6 m
Load (TRIMP) : 95
🫀 Zone 1 : 10 min
🫀 Zone 3 : 20 min
🫀 Zone 5 : 5 min
Warm-up: 10min jog Z2Main set:
4x5min Z3 R=2min
5x1min Z5 R=1min
Cool down: 5min easy Z1
🏃♂️
Running
– Technique/Efficiency
View session
Duration : 35 min
Distance : 5 m
Load (TRIMP) : 75.25
🫀 Zone 1 : 5 min
🫀 Zone 2 : 21 min
🫀 Zone 3 : 7 min
🫀 Zone 4 : 2 min
Warm-up: 10min jog Z2Main set:
5x100m butt kicks
6x80m skips
5 strides
Cool down: 5min easy Z1
🏊♀️
Swimming
– Specific Pace
View session
Duration : 35 min
Distance : 1800 m
Load (TRIMP) : 89
🫀 Zone 1 : 7 min
🫀 Zone 2 : 8 min
🫀 Zone 3 : 14 min
🫀 Zone 4 : 6 min
Warm-up: 400m in Z2 Swimming of your choice Session:
2 blocks of :
4 x 50m in Z4 with 15m fast / 35m easy
400m in Z3 Breathing 3/5/7
R = 2 min between each block
Cool-down: 200m in Z1 Swimming of your choice
🏊♀️
Swimming
– Base Training
View session
Duration : 35 min
Distance : 1450 m
Load (TRIMP) : 60
🫀 Zone 1 : 10 min
🫀 Zone 2 : 25 min
Warm-up: 200m in Z2 Swim of choice Session:
5 x (200m Z2 / 50m Z1) R=20s
Cool-down: 100m in Z1 Swim of choice
🏊♀️
Swimming
– Base Training
View session
Duration : 35 min
Distance : 1700 m
Load (TRIMP) : 60
🫀 Zone 1 : 10 min
🫀 Zone 2 : 25 min
Warm-up: 200m in Z2 Swim of your choice Session:
10 x 150m in Z2 R=15s
Cool-down: 100m in Z1 Swim of your choice
🏊♀️
Swimming
– Base Training
View session
Duration : 35 min
Distance : 1500 m
Load (TRIMP) : 60
🫀 Zone 1 : 10 min
🫀 Zone 2 : 25 min
Warm-up: 200m in Z2 Swim of your choice Session:
12 x 100m in Z2 R=10s
Cool-down: 100m in Z1 Swim of your choice
🏊♀️
Swimming
– Base Training
View session
Duration : 35 min
Distance : 1450 m
Load (TRIMP) : 60
🫀 Zone 1 : 10 min
🫀 Zone 2 : 25 min
Warm-up: 200m in Z2 Swim of choice Session:
5 x (200m Z2 / 50m Z1) R=20s
Cool-down: 100m in Z1 Swim of choice
🏊♀️
Swimming
– Base Training
View session
Duration : 35 min
Distance : 1700 m
Load (TRIMP) : 60
🫀 Zone 1 : 10 min
🫀 Zone 2 : 25 min
Warm-up: 200m in Z2 Swim of your choice Session:
10 x 150m in Z2 R=15s
Cool-down: 100m in Z1 Swim of your choice
🏊♀️
Swimming
– Base Training
View session
Duration : 35 min
Distance : 1500 m
Load (TRIMP) : 60
🫀 Zone 1 : 10 min
🫀 Zone 2 : 25 min
Warm-up: 200m in Z2 Swim of your choice Session:
12 x 100m in Z2 R=10s
Cool-down: 100m in Z1 Swim of your choice
💪
Strength & Conditioning
View session
Duration : 35 min
🫀 Zone 1 : 16 min
🫀 Zone 2 : 12 min
🫀 Zone 3 : 5 min
🫀 Zone 4 : 2 min
Warm-up (5-10 min)- Fast dynamic arm movements, light jumps in place.
- Plyometric Push-ups: 3 sets of 5-8 repetitions (quality over quantity).
- Medicine ball slams (to the ground): 3 sets of 8-10 repetitions.
- Fast elastic bands (pulls in front): 3 sets of 15-20 repetitions (maximum speed).
- Fast Mountain Climbers: 3 sets of 30 seconds.
- Dynamic Superman: 3 sets of 12-15 repetitions.
Take 60-90 seconds of rest between each set.
Cool-down (5 min)- Very light stretches, neuromuscular activation.
💪
Strength & Conditioning
View session
Duration : 35 min
🫀 Zone 1 : 16 min
🫀 Zone 2 : 12 min
🫀 Zone 3 : 5 min
🫀 Zone 4 : 2 min
Warm-up (5 min)- Slow joint movements, balance on one leg.
- Squat on BOSU or balance pad: 3 sets of 10-12 repetitions.
- Single-Leg Romanian Deadlift (without weights or very light): 3 sets of 8-10 repetitions per leg.
- Elevated Lunges (forefoot on a small elevation): 3 sets of 10-12 repetitions per leg.
- Stork Stand (balance on one leg with eyes closed): 3 sets of 30-45 seconds per leg.
- Heel-to-Toe Walk (in a straight line): 3 sets of 20-30 steps.
Take 45-60 seconds rest between each set.
Cool-down (5 min)- Gentle stretching of feet and ankles.
💪
Strength & Conditioning
View session
Duration : 35 min
🫀 Zone 1 : 16 min
🫀 Zone 2 : 12 min
🫀 Zone 3 : 5 min
🫀 Zone 4 : 2 min
Warm-up (5 min)- Ankle circles, heel-toe points, toe mobilizations.
- Standing calf raises (on 2 legs then 1): 3 sets of 15-20 repetitions per leg.
- Sitting calf raises with dumbbells (for the soleus): 3 sets of 15-20 repetitions.
- Walking on heels: 3 sets of 20-30 meters.
- Walking on toes: 3 sets of 20-30 meters.
- One-legged balance on unstable surface (balance cushion): 3 sets of 30-45 seconds per leg.
Rest for 45 seconds between each set.
Cool-down (5 min)- Stretching of the calves (gastrocnemius and soleus), ankle flexion/extension.
💪
Strength & Conditioning
View session
Duration : 35 min
🫀 Zone 1 : 16 min
🫀 Zone 2 : 12 min
🫀 Zone 3 : 5 min
🫀 Zone 4 : 2 min
Warm-up (5 min)- Leg swings in all planes, slow arm circles.
- Cossack Squat (Side Squat): 3 sets of 8-10 repetitions per side.
- Thoracic Spine Rotations: 3 sets of 10-12 repetitions per side.
- Assisted Squat to Stand: 3 sets of 15-20 repetitions (focus on depth).
- Dynamic Figure-4 Stretch: 3 sets of 10-12 repetitions per side.
- Wall Ankle Mobility: 3 sets of 10-12 repetitions per side.
Take 45-60 seconds of rest between each set.
Cool-down (5 min)- Gentle stretches for hips and spine.
💪
Strength & Conditioning
View session
Duration : 35 min
🫀 Zone 1 : 16 min
🫀 Zone 2 : 12 min
🫀 Zone 3 : 5 min
🫀 Zone 4 : 2 min
Warm-up (5 min)- Gentle joint mobilizations (shoulders, hips, spine).
- I-Y-T with or without light weights (lying face down): 3 sets of 10-12 repetitions of each position.
- Bird-Dog with knee to elbow: 3 sets of 10-12 repetitions per side.
- Side Bridge: 3 sets of 30-45 seconds hold per side.
- Reverse Fly with light dumbbells: 3 sets of 12-15 repetitions.
- Copenhagen Plank: 3 sets of 20-30 seconds per side (assisted if needed).
Take 45-60 seconds of rest between each set.
Cool-down (5 min)- Gentle stretches for targeted muscles.
💪
Strength & Conditioning
View session
Duration : 35 min
🫀 Zone 1 : 16 min
🫀 Zone 2 : 12 min
🫀 Zone 3 : 5 min
🫀 Zone 4 : 2 min
Warm-up (5 min)- Hip circles, leg swings, gentle adductor stretches.
- Leg Raises on the ground: 3 sets of 15-20 repetitions.
- Copenhagen Plank: 3 sets of 20-30 seconds per side (assisted if needed).
- Lateral hip adduction with resistance band: 3 sets of 15-20 repetitions per side.
- Hip Flexor March (slow and controlled knee raises): 3 sets of 10-12 repetitions per leg.
- Dynamically Butterfly Stretch: 3 sets of 15-20 repetitions.
Take 45 seconds of rest between each set.
Cool-down (5 min)- Static stretches for hip flexors and adductors.
💪
Strength & Conditioning
View session
Duration : 35 min
🫀 Zone 1 : 16 min
🫀 Zone 2 : 12 min
🫀 Zone 3 : 5 min
🫀 Zone 4 : 2 min
Warm-up (5 min)- Cat-Cow, gentle pelvic mobilizations, leg swings.
- Good Mornings with a stick or very light: 3 sets of 15-20 repetitions (focus on mobility).
- Hip Bridge with hip raise: 3 sets of 15-20 repetitions.
- Cat-Cow: 3 sets of 10-12 repetitions (slow and controlled).
- Child's Pose: 3 sets of 30-45 seconds hold.
- Hamstring Stretch on the floor: 3 sets of 30-45 seconds per leg.
Take 45 seconds of rest between each set.
Cool-down (5 min)- Deep breaths, relaxation.
💪
Strength & Conditioning
View session
Duration : 35 min
🫀 Zone 1 : 16 min
🫀 Zone 2 : 12 min
🫀 Zone 3 : 5 min
🫀 Zone 4 : 2 min
Warm-up (5 min)- Ankle circles, heel-to-toe walks.
- Balance on one leg on unstable surface (BOSU, cushion): 3 sets of 45-60 seconds per leg.
- Slow and controlled single-leg calf raises: 3 sets of 15-20 repetitions per leg.
- Walking on heels/toes: 3 sets of 20-30 meters (alternating).
- Jumps in place (feet together) with small pivots: 3 sets of 15-20 repetitions.
- Drawing circles with the foot (in the air): 3 sets of 10-12 circles (clockwise/counterclockwise) per leg.
Take 45 seconds of rest between each set.
Cool-down (5 min)- Gentle stretches for calves and feet.
💪
Strength & Conditioning
View session
Duration : 35 min
🫀 Zone 1 : 16 min
🫀 Zone 2 : 12 min
🫀 Zone 3 : 5 min
🫀 Zone 4 : 2 min
Warm-up (5 min)- Shoulder rotations, arm circles, Cat-Cow.
- Open Book Stretch (lying on the side): 3 sets of 10-12 repetitions per side.
- Cat-Cow (extended version; knees away from hands): 3 sets of 10-12 repetitions.
- Thread the Needle: 3 sets of 10-12 repetitions per side.
- Wall Slides: 3 sets of 12-15 repetitions.
- Pectoral stretch (on door frame): 3 sets of 30-45 seconds per side.
- Deep breaths, relaxation of shoulders and neck.
💪
Strength & Conditioning
View session
Duration : 35 min
🫀 Zone 1 : 16 min
🫀 Zone 2 : 12 min
🫀 Zone 3 : 5 min
🫀 Zone 4 : 2 min
Warm-up (5 min)- Hip circles, leg swings, gentle adductor stretches.
- Frog Stretch (adductor stretch): 3 sets of 45-60 seconds hold.
- Couch Stretch (quadriceps and hip flexor stretch): 3 sets of 45-60 seconds per side.
- Dynamic Butterfly Stretch: 3 sets of 15-20 repetitions.
- Lateral Hip Adduction (lying down, leg extended): 3 sets of 15-20 repetitions per leg.
- Pigeon Stretch (dynamic): 3 sets of 10-12 movements per side.
- Deep breathing, relaxing the hips.
💪
Strength & Conditioning
View session
Duration : 35 min
🫀 Zone 1 : 16 min
🫀 Zone 2 : 12 min
🫀 Zone 3 : 5 min
🫀 Zone 4 : 2 min
Warm-up (5 min)- Deep breaths, gentle mobilizations.
- Foam Rolling: 10-15 minutes on quadriceps, hamstrings, calves, hip flexors, TFL (iliotibial band), lats (45-60 sec per area).
- Hip Flexor Stretch (one leg, knee on floor): 2 sets of 60-90 seconds per side.
- Hamstring Stretch (on the ground, leg extended, strap if needed): 2 sets of 60-90 seconds per leg.
- Calf Stretch (with leg extended then bent): 2 sets of 60-90 seconds per leg.
- Psoas Release (with massage ball or roller): 2-3 minutes per side.
- Deep and diaphragmatic breathing, complete relaxation.
💪
Strength & Conditioning
View session
Duration : 35 min
🫀 Zone 1 : 16 min
🫀 Zone 2 : 12 min
🫀 Zone 3 : 5 min
🫀 Zone 4 : 2 min
Warm-up (5 min)- Leg swings, hip circles, dynamic stretches.
- Assisted hamstring stretch (with strap or towel): 3 sets of 60-90 seconds per leg.
- Dynamic Pigeon Stretch (gentle forward and backward movements): 3 sets of 10-12 movements per side.
- Frog Stretch (adductor stretch): 3 sets of 45-60 seconds hold.
- Good Mornings (without weights, focus on hamstring stretch): 3 sets of 15-20 repetitions (slow).
- Foam roll on glutes (piriformis): 2-3 minutes per side.
- Deep breaths, pelvic relaxation.
💪
Strength & Conditioning
View session
Duration : 35 min
🫀 Zone 1 : 16 min
🫀 Zone 2 : 12 min
🫀 Zone 3 : 5 min
🫀 Zone 4 : 2 min
Warm-up (5 min)- Ankle circles, toe-heel raises, foot swings.
- Ankle dorsiflexion against a wall (knee towards the wall): 3 sets of 10-12 repetitions per leg.
- Single-leg plantar flexion (slow calf raises) with hold at the top and bottom: 3 sets of 10-12 repetitions per leg.
- Writing the alphabet with the foot in the air: 2-3 times per foot.
- Picking up small objects with toes (e.g., marbles, scarf): 3 sets of 5-8 objects per foot.
- Foam roll under the arch: 2-3 minutes per foot.
- Gentle stretches for calves and feet.
💪
Strength & Conditioning
View session
Duration : 35 min
🫀 Zone 1 : 16 min
🫀 Zone 2 : 12 min
🫀 Zone 3 : 5 min
🫀 Zone 4 : 2 min
Warm-up (5 min)- Deep breathing, gentle mobilizations.
- Foam Rolling: 10-15 minutes on quadriceps, hamstrings, calves, glutes, back (45-60 sec per area, focusing on painful spots).
- Dynamic stretching of the posterior chain (with slow descent):
- Bodyweight Good Mornings: 10-12 repetitions, descent of 4-5 sec.
- Cat-Cow: 10-12 repetitions (slow and articulated).
- Psoas Stretch (Couch Stretch): 2 sets of 60-90 seconds per side, gently sinking into the stretch.
- Adductor Stretch (Frog Stretch): 2 sets of 60-90 seconds, gently sinking.
- Deep breathing, total relaxation.
💪
Strength & Conditioning
View session
Duration : 35 min
🫀 Zone 1 : 16 min
🫀 Zone 2 : 12 min
🫀 Zone 3 : 5 min
🫀 Zone 4 : 2 min
Warm-up (5 min)- Deep breaths, gentle mobilizations.
- Foam Rolling: 10-15 minutes on quadriceps, hamstrings, calves, glutes, adductors (45-60 sec per area, focusing on painful points).
- Child's Pose with slow rolling: 3 sets of 45-60 seconds, rolling gently from side to side.
- Couch Stretch: 2 sets of 60-90 seconds per side, gently sinking into the stretch.
- Hamstring Stretch (on the ground, leg straight, strap if needed): 2 sets of 60-90 seconds per leg, with small flexion/extension movements of the ankle.
- Trunk Rotations on the ground (knees bent): 3 sets of 10-12 repetitions per side, very slow and controlled movements.
- Deep breaths, total relaxation.
💪
Strength & Conditioning
View session
Duration : 35 min
🫀 Zone 1 : 16 min
🫀 Zone 2 : 12 min
🫀 Zone 3 : 5 min
🫀 Zone 4 : 2 min
Warm-up (5 min)- Gentle joint mobilizations (shoulders, hips, ankles).
- Deep breaths.
- Hamstring Stretch on the ground (leg straight, strap if needed): 2 sets of 45-60 seconds per leg.
- Quadriceps Stretch (lying on side, heel to butt): 2 sets of 45-60 seconds per leg.
- Glute Stretch (pigeon pose or cross-knee to chest): 2 sets of 45-60 seconds per side.
- Calf Stretch (on a step, straight leg then bent leg): 2 sets of 45-60 seconds per leg.
- Pectoral Stretch (against a wall or door frame): 2 sets of 45-60 seconds per side.
- Lat Stretch (Child's Pose with arms extended or passive hanging): 2 sets of 45-60 seconds.
- Relaxation, deep breaths.
💪
Strength & Conditioning
View session
Duration : 35 min
🫀 Zone 1 : 16 min
🫀 Zone 2 : 12 min
🫀 Zone 3 : 5 min
🫀 Zone 4 : 2 min
Warm-up (5 min)- Hip circles on the ground and standing.
- Pelvic movements.
- 90/90 Stretch (with trunk inclination): 2 sets of 60-90 seconds per side.
- Frog Stretch (adductor stretch): 2 sets of 60-90 seconds hold.
- Pigeon Stretch (with slight twist or inclination): 2 sets of 60-90 seconds per side.
- Butterfly Stretch: 2 sets of 60-90 seconds, pushing knees toward the ground.
- World's Greatest Stretch (dynamic sequence): 2 sets of 5-6 repetitions per side (slowly).
- Deep breaths, relaxation of the pelvis.
💪
Strength & Conditioning
View session
Duration : 35 min
🫀 Zone 1 : 16 min
🫀 Zone 2 : 12 min
🫀 Zone 3 : 5 min
🫀 Zone 4 : 2 min
Warm-up (5 min)- Cat-Cow, small torso circles.
- Thoracic Mobilization (on foam roller): 2-3 minutes, rolling slowly and opening the arms.
- Ground Trunk Rotations (knees bent): 2 sets of 10-12 repetitions per side, very slowly.
- Child's Pose with lateral twist: 2 sets of 60-90 seconds per side.
- Cobra Stretch (or Sphinx): 2 sets of 45-60 seconds.
- Seated Rotation (sitting, torso twist): 2 sets of 45-60 seconds per side.
- Deep breaths, back relaxation.
💪
Strength & Conditioning
View session
Duration : 35 min
🫀 Zone 1 : 16 min
🫀 Zone 2 : 12 min
🫀 Zone 3 : 5 min
🫀 Zone 4 : 2 min
Warm-up (5 min)- Shoulder rotations, arm circles.
- Dry-land arm movements for freestyle.
- Pass-Throughs (with stick or light band): 2 sets of 10-12 repetitions (large circles).
- Shoulder Dislocations (with band or towel): 2 sets of 10-12 repetitions.
- Pectoral Stretch (on foam roller, arms open): 2 sets of 60-90 seconds.
- Lat Stretch (against the wall or pull-up bar): 2 sets of 60-90 seconds per side.
- Face Down Pec Stretch (lying on your stomach, arms extended to the side): 2 sets of 60-90 seconds per side.
- Deep breaths, shoulder relaxation.
💪
Strength & Conditioning
View session
Duration : 35 min
🫀 Zone 1 : 16 min
🫀 Zone 2 : 12 min
🫀 Zone 3 : 5 min
🫀 Zone 4 : 2 min
Warm-up (5 min)- Ankle circles, toe-heel movements.
- Ankle Dorsiflexion against a wall (knee towards the wall): 2 sets of 15-20 repetitions per leg.
- Passive Plantar Flexion (elevated foot): 2 sets of 45-60 seconds per leg.
- Deep Squat: 2-3 minutes of holding, with gentle rocking movements.
- Foam roller under the arch of the foot: 2-3 minutes per foot.
- Writing the alphabet with the foot in the air: 2-3 times per foot.
- Deep breaths, foot relaxation.
💪
Strength & Conditioning
View session
Duration : 35 min
🫀 Zone 1 : 16 min
🫀 Zone 2 : 12 min
🫀 Zone 3 : 5 min
🫀 Zone 4 : 2 min
Warm-up (5 min)- Specific mobilizations for recurrent pain.
- Psoas Stretch (Couch Stretch or Knee on the Ground Lunge): 2 sets of 60-90 seconds per side.
- Piriformis Stretch (figure 4 stretch): 2 sets of 60-90 seconds per side.
- IT Band Stretch: 2 sets of 60-90 seconds per side.
- Hip Flexors Stretch (knee on the ground): 2 sets of 60-90 seconds per side.
- Wrist Extensors Stretch (arm extended, palm down, fingers up): 2 sets of 45-60 seconds per side.
- Deep breaths, body scan to identify areas of tension.
💪
Strength & Conditioning
View session
Duration : 35 min
🫀 Zone 1 : 16 min
🫀 Zone 2 : 12 min
🫀 Zone 3 : 5 min
🫀 Zone 4 : 2 min
Warm-up (5 min)- Diaphragmatic breathing on the ground.
- Deep Squat: 2-3 minutes of holding with focus on abdominal breathing.
- Child's Pose: 2-3 minutes of holding with focus on back stretching and release.
- Savasana or Legs Up The Wall: 5-10 minutes focusing on complete relaxation and deep breathing.
- Supine Spinal Twist: 2 sets of 60-90 seconds per side.
- Guided meditation or body scan: 5 minutes.
- Complete relaxation, preparation for sleep if in the evening.
💪
Strength & Conditioning
View session
Duration : 35 min
🫀 Zone 1 : 16 min
🫀 Zone 2 : 12 min
🫀 Zone 3 : 5 min
🫀 Zone 4 : 2 min
Warm-up (5 min)- Gentle spinal mobilizations.
- Arm and shoulder circles.
- Couch Stretch (hip flexors and quadriceps stretch): 2 sets of 60-90 seconds per leg. Deepen gently.
- Reclined Bound Angle Pose: 2 sets of 2-3 minutes. Knees drop to the sides.
- Bridge Pose with hold: 3 sets of 45-60 seconds. Push hips towards the sky.
- Bow Pose or Cobra: 2 sets of 30-45 seconds. Open the chest.
- Pectorals and biceps stretch (against a door or pillar): 2 sets of 60-90 seconds per side.
- Relaxation on the ground, belly breathing.
💪
Strength & Conditioning
View session
Duration : 35 min
🫀 Zone 1 : 16 min
🫀 Zone 2 : 12 min
🫀 Zone 3 : 5 min
🫀 Zone 4 : 2 min
Warm-up (5 min)- Gentle joint mobilizations.
- Cat-Cow and variants (Circles, twist): 2 sets of 10-12 repetitions (slow and wide).
- Warrior flow: Fluid sequence of Warrior I, II, III, Peace, Side Angle. 3-4 repetitions per side.
- Leg Swings in all directions: 2 sets of 15-20 swings per leg.
- Torso Rotations (sitting or standing): 2 sets of 15-20 repetitions per side.
- Cervical Glides: 2 sets of 10-12 repetitions in each direction.
- Deep breaths.
💪
Strength & Conditioning
View session
Duration : 35 min
🫀 Zone 1 : 16 min
🫀 Zone 2 : 12 min
🫀 Zone 3 : 5 min
🫀 Zone 4 : 2 min
Warm-up (5 min)- Gentle spinal mobilizations.
- Awareness of the pelvis.
- Yoga postures focused on alignment: Tadasana (Mountain), Tree Pose, Warrior II. Hold for 60-90 seconds with a focus on alignment.
- Passive Suspension (Dead Hang) on a pull-up bar (or arm stretch above the head): 3 sets of 45-60 seconds. Let the body relax.
- Chest Opener (chest opening on the back with a roller or block): 2-3 minutes. Let gravity do the work.
- Hamstring stretch (sitting, back straight, knees slightly bent if needed): 2 sets of 60-90 seconds. Focus on elongating the spine.
- Legs Up The Wall: 5-10 minutes. Complete relaxation and spinal realignment.
- Deep breaths, body scan to assess alignment.
💪
Strength & Conditioning
View session
Duration : 35 min
🫀 Zone 1 : 16 min
🫀 Zone 2 : 12 min
🫀 Zone 3 : 5 min
🫀 Zone 4 : 2 min
Warm-up (5 min)- Slight mobilizations of the hips and trunk.
- IT Band Stretch: 2 sets of 60-90 seconds per side. Cross one leg behind the other and lean the torso to the side.
- Lat Stretch with lateral lean: 2 sets of 60-90 seconds per side. Arm extended above the head, lean the torso.
- Gate Pose (Parighasana): 2 sets of 60-90 seconds per side. Stretches the entire lateral chain.
- Side Plank Reach (side plank with arm extension and twist): 2 sets of 8-10 repetitions per side. Smooth and slow movement.
- Massage roller on the outer thigh (IT Band): 2-3 minutes per side. Very slow and precise.
- Deep breaths.
💪
Strength & Conditioning
View session
Duration : 35 min
🫀 Zone 1 : 16 min
🫀 Zone 2 : 12 min
🫀 Zone 3 : 5 min
🫀 Zone 4 : 2 min
Warm-up (5 min)- Slight mobilizations of the hips and trunk.
- IT Band Stretch: 2 sets of 60-90 seconds per side. Cross one leg behind the other and lean the torso to the side.
- Lat Stretch with lateral lean: 2 sets of 60-90 seconds per side. Arm extended above the head, lean the torso.
- Gate Pose (Parighasana): 2 sets of 60-90 seconds per side. Stretches the entire lateral chain.
- Side Plank Reach (side plank with arm extension and twist): 2 sets of 8-10 repetitions per side. Smooth and slow movement.
- Massage roller on the outer thigh (IT Band): 2-3 minutes per side. Very slow and precise.
- Deep breaths.
💪
Strength & Conditioning
View session
Duration : 35 min
🫀 Zone 1 : 16 min
🫀 Zone 2 : 12 min
🫀 Zone 3 : 5 min
🫀 Zone 4 : 2 min
Warm-up (5 min)- General mobilizations.
- Hamstring stretch (with band, leg straight on the ground): 2 sets of 60-90 seconds per leg. Pull the band to deepen the stretch.
- Quadriceps stretch (with band, heel to butt standing): 2 sets of 60-90 seconds per leg. The band pulls the foot.
- Hip stretch (with band, leg raised towards the chest): 2 sets of 60-90 seconds per leg. The band helps pull the leg.
- Shoulder stretch (with band, Pass-Throughs or dislocations): 2 sets of 10-12 repetitions (light resistance).
- PNF with band (see previous session for the protocol): On a muscle of choice (e.g., calves or glutes). 2-3 sets.
- Deep breaths, relaxation.
💪
Strength & Conditioning
View session
Duration : 35 min
🫀 Zone 1 : 16 min
🫀 Zone 2 : 12 min
🫀 Zone 3 : 5 min
🫀 Zone 4 : 2 min
Warm-up (5 min)- Deep breathing, very gentle joint mobilizations.
- Targeted Foam Rolling: 5-7 minutes, focusing on main areas of tension (calves, quadriceps, hamstrings).
- Very light dynamic stretches:
- Leg swings (short).
- Dynamic lunges without twisting (short).
- Arm circles (short).
- Specific joint mobilizations (ankles, knees, hips, shoulders): 3-5 slow repetitions per joint.
- Diaphragmatic breathing exercises (on the ground): 3-5 minutes to promote relaxation and quick recovery.
- Deep breathing, total relaxation.
💪
Strength & Conditioning
View session
Duration : 35 min
🫀 Zone 1 : 16 min
🫀 Zone 2 : 12 min
🫀 Zone 3 : 5 min
🫀 Zone 4 : 2 min
Warm-up (5 min)- Deep breaths, very gentle joint mobilizations.
- Targeted Foam Rolling: 5-7 minutes, focusing on main tension areas (calves, quadriceps, hamstrings, glutes).
- Very light dynamic stretches:
- Leg swings (short).
- Dynamic lunges without twisting (short).
- Arm circles (short).
- Specific joint mobilizations (ankles, knees, hips, shoulders): 3-5 slow repetitions per joint.
- Diaphragmatic breathing exercises (on the ground): 3-5 minutes to promote relaxation and quick recovery.
- Deep breaths, total relaxation.
💪
Strength & Conditioning
View session
Duration : 35 min
🫀 Zone 1 : 16 min
🫀 Zone 2 : 12 min
🫀 Zone 3 : 5 min
🫀 Zone 4 : 2 min
Warm-up (5 min)- Ankle circles, toe-heel raises, small jumps on the spot.
- Jump rope (skipping rope): 3 sets of 60-90 seconds (fast pace).
- Single-leg calf raises with slow descent: 3 sets of 10-12 repetitions per leg (3-4 sec descent).
- Dynamic rebounds on the forefoot (kangaroo jumps on the spot): 3 sets of 20-30 repetitions.
- Single-leg balance with light ball throw/catch: 3 sets of 30-45 seconds per leg.
- Backward running on toes: 3 sets of 20-30 meters.
Take 45-60 seconds of rest between each set.
Cool-down (5 min)- Gentle calf and foot stretches.
💪
Strength & Conditioning
– Strength
View session
Duration : 35 min
🫀 Zone 1 : 4 min
🫀 Zone 2 : 11 min
🫀 Zone 3 : 12 min
🫀 Zone 4 : 7 min
🫀 Zone 5 : 2 min
Warm-up: 5min mobility dynamicMain circuit:
3x15 squats, 3x12 lunges/leg, 3x10 push-ups, 3x30s plank. R=1min between sets
Cool down: 5min stretch static
💪
Strength & Conditioning
– Technique/Efficiency
View session
Duration : 35 min
🫀 Zone 1 : 5 min
🫀 Zone 2 : 16 min
🫀 Zone 3 : 11 min
🫀 Zone 4 : 4 min
Warm-up: 5min mobility dynamicMain circuit:
3x15 single-leg calf raises/leg, 3x15 split squats/leg, 3x30s single-leg hops/leg, 1min rest between sets
Cool down: 5min stretch static
💪
Strength & Conditioning
– Technique/Efficiency
View session
Duration : 35 min
🫀 Zone 1 : 5 min
🫀 Zone 2 : 16 min
🫀 Zone 3 : 11 min
🫀 Zone 4 : 4 min
Warm-up: 5min mobility dynamicMain circuit:
3x30s glute bridges, 3x15 pelvic tilts, 3x20s hollow body hold, 3x30s/side side plank with hip dips
Cool down: 5min stretch static
💪
Strength & Conditioning
– Strength
View session
Duration : 35 min
🫀 Zone 1 : 4 min
🫀 Zone 2 : 11 min
🫀 Zone 3 : 12 min
🫀 Zone 4 : 7 min
🫀 Zone 5 : 2 min
Warm-up: 5min mobility dynamicMain circuit:
Circuit 4 rounds: 12 jump squats, 15 vertical jumps, 12 decline push-ups, 45s side plank each side. R=1min between rounds
Cool down: 5min stretch static
💪
Strength & Conditioning
– Strength
View session
Duration : 35 min
🫀 Zone 1 : 4 min
🫀 Zone 2 : 11 min
🫀 Zone 3 : 12 min
🫀 Zone 4 : 7 min
🫀 Zone 5 : 2 min
Warm-up: 5min mobility dynamicMain circuit:
Circuit 3 rounds: 20 duck walks, 15 Bulgarian split squats/leg, 10 pistol squats/leg, 30s hip bridge hold. R=90s between rounds
Cool down: 5min stretch static
💪
Strength & Conditioning
– Strength
View session
Duration : 35 min
🫀 Zone 1 : 4 min
🫀 Zone 2 : 11 min
🫀 Zone 3 : 12 min
🫀 Zone 4 : 7 min
🫀 Zone 5 : 2 min
Warm-up: 5min mobility dynamicMain circuit:
3x15 hip thrusts, 3x12 single-leg glute bridge/leg, 3x15 side step with band, 3x12 plank to push-up
Cool down: 5min stretch static
💪
Strength & Conditioning
– Strength
View session
Duration : 35 min
🫀 Zone 1 : 4 min
🫀 Zone 2 : 11 min
🫀 Zone 3 : 12 min
🫀 Zone 4 : 7 min
🫀 Zone 5 : 2 min
Warm-up: 5min mobility dynamicMain circuit:
Circuit 4 rounds: 12 spiderman push-ups, 15 split jacks, 45s downward dog to cobra, 20 side lunges/leg. R=1min between rounds
Cool down: 5min stretch static
💪
Strength & Conditioning
– Technique/Efficiency
View session
Duration : 35 min
🫀 Zone 1 : 5 min
🫀 Zone 2 : 16 min
🫀 Zone 3 : 11 min
🫀 Zone 4 : 4 min
Warm-up: 5min mobility dynamicMain circuit:
4x10 hip circles/side, 4x15 clamshells/side, 4x12 donkey kicks/leg, 3x30s side-lying leg lifts
Cool down: 5min stretch static
💪
Strength & Conditioning
– Technique/Efficiency
View session
Duration : 35 min
🫀 Zone 1 : 5 min
🫀 Zone 2 : 16 min
🫀 Zone 3 : 11 min
🫀 Zone 4 : 4 min
Warm-up: 5min mobility dynamicMain circuit:
3x10 kettlebell deadlifts, 4x12 staggered stance balance/side, 3x10 weighted Russian twists, 3x15 goblet squats
Cool down: 5min stretch static
💪
Strength & Conditioning
– Technique/Efficiency
View session
Duration : 35 min
🫀 Zone 1 : 5 min
🫀 Zone 2 : 16 min
🫀 Zone 3 : 11 min
🫀 Zone 4 : 4 min
Warm-up: 5min mobility dynamicMain circuit:
3x12 reverse lunges/leg, 4x15 calf raises, 3x15 lateral lunges, 3x30s single-leg stand
Cool down: 5min stretch static
💪
Strength & Conditioning
– Technique/Efficiency
View session
Duration : 35 min
🫀 Zone 1 : 5 min
🫀 Zone 2 : 16 min
🫀 Zone 3 : 11 min
🫀 Zone 4 : 4 min
Warm-up: 5min mobility dynamicMain circuit:
4x12 Cossack squats, 3x15 inchworms, 3x10 PNF shoulder bands, 3x30s quadruped twists
Cool down: 5min stretch static
💪
Strength & Conditioning
– Strength
View session
Duration : 35 min
🫀 Zone 1 : 4 min
🫀 Zone 2 : 11 min
🫀 Zone 3 : 12 min
🫀 Zone 4 : 7 min
🫀 Zone 5 : 2 min
Warm-up: 5min mobility dynamicMain circuit:
Circuit 4 rounds: 45s plank, 12 Russian twists/side, 15 leg raises, 20 bicycle crunches. R=60s between rounds
Cool down: 5min stretch static
💪
Strength & Conditioning
– Strength
View session
Duration : 35 min
🫀 Zone 1 : 4 min
🫀 Zone 2 : 11 min
🫀 Zone 3 : 12 min
🫀 Zone 4 : 7 min
🫀 Zone 5 : 2 min
Warm-up: 5min mobility dynamicMain circuit:
3x15 lunges, 3x12 kettlebell swings, 4x45s plank, 3x12 dead bug. R=60s between sets
Cool down: 5min stretch static
💪
Strength & Conditioning
– Strength
View session
Duration : 35 min
🫀 Zone 1 : 4 min
🫀 Zone 2 : 11 min
🫀 Zone 3 : 12 min
🫀 Zone 4 : 7 min
🫀 Zone 5 : 2 min
Warm-up: 5min mobility dynamicMain circuit:
Circuit 3 rounds: 12 kettlebell swings, 10 pull-ups (assisted if needed), 12 alternating curtsy lunges/leg, 20 mountain climbers. R=90s between rounds
Cool down: 5min stretch static
💪
Strength & Conditioning
– Strength
View session
Duration : 35 min
🫀 Zone 1 : 4 min
🫀 Zone 2 : 11 min
🫀 Zone 3 : 12 min
🫀 Zone 4 : 7 min
🫀 Zone 5 : 2 min
Warm-up: 5min mobility dynamicMain circuit:
3x15 goblet lunges, 3x10 single-arm kettlebell rows/arm, 4x40s bear plank, 3x12 step-ups/leg
Cool down: 5min stretch static
💪
Strength & Conditioning
– Strength
View session
Duration : 35 min
🫀 Zone 1 : 4 min
🫀 Zone 2 : 11 min
🫀 Zone 3 : 12 min
🫀 Zone 4 : 7 min
🫀 Zone 5 : 2 min
Warm-up: 5min mobility dynamicMain circuit:
Circuit 3 rounds: 12 shoulder presses, 10 TRX rows, 4x30s plank, 15 Russian twists. R=1min between rounds
Cool down: 5min stretch static
💪
Strength & Conditioning
– Technique/Efficiency
View session
Duration : 35 min
🫀 Zone 1 : 5 min
🫀 Zone 2 : 16 min
🫀 Zone 3 : 11 min
🫀 Zone 4 : 4 min
Warm-up: 5min mobility dynamicMain circuit:
Circuit 4 rounds: 20s balance reach/leg, 12 single-leg squats/leg, 30s plank, 12 windmill rotations. R=1min between rounds
Cool down: 5min stretch static
💪
Strength & Conditioning
– Technique/Efficiency
View session
Duration : 35 min
🫀 Zone 1 : 5 min
🫀 Zone 2 : 16 min
🫀 Zone 3 : 11 min
🫀 Zone 4 : 4 min
Warm-up: 5min mobility dynamicMain circuit:
3x12 step-ups/leg, 3x15 monster walks with band, 3x10 lateral leg raises/leg, 3x12 hip thrust
Cool down: 5min stretch static
💪
Strength & Conditioning
– Technique/Efficiency
View session
Duration : 35 min
🫀 Zone 1 : 5 min
🫀 Zone 2 : 16 min
🫀 Zone 3 : 11 min
🫀 Zone 4 : 4 min
Warm-up: 5min mobility dynamicMain circuit:
3x15 ankle dorsiflexion, 3x12 knee circles, 3x20 calf raises, 3x12 toe taps
Cool down: 5min stretch static
💪
Strength & Conditioning
– Technique/Efficiency
View session
Duration : 35 min
🫀 Zone 1 : 5 min
🫀 Zone 2 : 16 min
🫀 Zone 3 : 11 min
🫀 Zone 4 : 4 min
Warm-up: 5min mobility dynamicMain circuit:
Circuit 4 rounds: 12 box step with knee drive, 15 crossover steps, 10 clock reach/leg, 30s plank with knee taps. R=1min between rounds
Cool down: 5min stretch static
💪
Strength & Conditioning
– Technique/Efficiency
View session
Duration : 35 min
🫀 Zone 1 : 5 min
🫀 Zone 2 : 16 min
🫀 Zone 3 : 11 min
🫀 Zone 4 : 4 min
Warm-up: 5min mobility dynamicMain circuit:
3x15 leg raises, 3x12 glute bridges, 3x30s plank walkouts
Cool down: 5min stretch static
💪
Strength & Conditioning
– Technique/Efficiency
View session
Duration : 35 min
🫀 Zone 1 : 5 min
🫀 Zone 2 : 16 min
🫀 Zone 3 : 11 min
🫀 Zone 4 : 4 min
Warm-up: 5min mobility dynamicMain circuit:
Circuit 4 rounds: 10 V-ups, 12 Russian twists, 15 reverse crunches, 30s hollow hold. R=1min between rounds
Cool down: 5min stretch static
💪
Strength & Conditioning
– Technique/Efficiency
View session
Duration : 35 min
🫀 Zone 1 : 5 min
🫀 Zone 2 : 16 min
🫀 Zone 3 : 11 min
🫀 Zone 4 : 4 min
Warm-up: 5min mobility dynamicMain circuit:
Circuit 3 rounds: 8 single-arm carries/arm, 10 lateral step-overs/leg, 12 bear crawls, 15s balance on bosu. R=1min between rounds
Cool down: 5min stretch static
💪
Strength & Conditioning
– Strength
View session
Duration : 35 min
🫀 Zone 1 : 4 min
🫀 Zone 2 : 11 min
🫀 Zone 3 : 12 min
🫀 Zone 4 : 7 min
🫀 Zone 5 : 2 min
Warm-up: 5min mobility dynamicMain circuit:
Circuit 4 rounds: 12 renegade rows, 15 goblet squats, 10 single-leg deadlifts/leg, 45s Russian twists. R=1min
Cool down: 5min stretch static
💪
Strength & Conditioning
– Strength
View session
Duration : 35 min
🫀 Zone 1 : 4 min
🫀 Zone 2 : 11 min
🫀 Zone 3 : 12 min
🫀 Zone 4 : 7 min
🫀 Zone 5 : 2 min
Warm-up: 5min mobility dynamicMain circuit:
3x15 squat to calf raise, 3x12 Bulgarian split squat/leg, 3x15 glute bridges, 3x30s squat hold
Cool down: 5min stretch static
💪
Strength & Conditioning
– Strength
View session
Duration : 35 min
🫀 Zone 1 : 4 min
🫀 Zone 2 : 11 min
🫀 Zone 3 : 12 min
🫀 Zone 4 : 7 min
🫀 Zone 5 : 2 min
Warm-up: 5min mobility dynamicMain circuit:
Circuit 4 rounds: 15 kettlebell thrusters, 10 single-leg Romanian deadlifts/leg, 12 dips, 45s hollow hold. R=1min 30s
Cool down: 5min stretch static
💪
Strength & Conditioning
– Technique/Efficiency
View session
Duration : 35 min
🫀 Zone 1 : 5 min
🫀 Zone 2 : 16 min
🫀 Zone 3 : 11 min
🫀 Zone 4 : 4 min
Warm-up: 5min mobility dynamicMain circuit:
Circuit 4 rounds: 10 lateral lunges/leg, 12 single-leg hops/leg, 30s star balance/leg, 30s side plank/side. R=1min between rounds
Cool down: 5min stretch static
💪
Strength & Conditioning
– Technique/Efficiency
View session
Duration : 35 min
🫀 Zone 1 : 5 min
🫀 Zone 2 : 16 min
🫀 Zone 3 : 11 min
🫀 Zone 4 : 4 min
Warm-up: 5min mobility dynamicMain circuit:
Circuit 3 rounds: 10 hip airplanes/leg, 12 calf raises, 30s single leg squat hold/leg, 30s rest. R=2min between rounds
Cool down: 5min stretch static
💪
Strength & Conditioning
– Strength
View session
Duration : 35 min
🫀 Zone 1 : 4 min
🫀 Zone 2 : 11 min
🫀 Zone 3 : 12 min
🫀 Zone 4 : 7 min
🫀 Zone 5 : 2 min
Warm-up: 5min mobility dynamicMain circuit:
3x12 goblet squats, 3x10 lunges/leg, 3x10 push-ups, 3x45s plank. R=45s between exercises
Cool down: 5min stretch static
💪
Strength & Conditioning
– Strength
View session
Duration : 35 min
🫀 Zone 1 : 4 min
🫀 Zone 2 : 11 min
🫀 Zone 3 : 12 min
🫀 Zone 4 : 7 min
🫀 Zone 5 : 2 min
Warm-up: 5min mobility dynamicMain circuit:
3x12 box jumps, 3x10 Bulgarian split squats/leg, 3x15 calf raises, 3x45s plank. R=1min between exercises
Cool down: 5min stretch static
💪
Strength & Conditioning
– Strength
View session
Duration : 35 min
🫀 Zone 1 : 4 min
🫀 Zone 2 : 11 min
🫀 Zone 3 : 12 min
🫀 Zone 4 : 7 min
🫀 Zone 5 : 2 min
Warm-up: 5min mobility dynamicMain circuit:
3x12 sumo squats, 3x10 kettlebell deadlifts, 3x10 incline push-ups, 3x45s plank. R=1min between exercises
Cool down: 5min stretch static
💪
Strength & Conditioning
– Technique/Efficiency
View session
Duration : 35 min
🫀 Zone 1 : 5 min
🫀 Zone 2 : 16 min
🫀 Zone 3 : 11 min
🫀 Zone 4 : 4 min
Warm-up: 5min mobility dynamicMain circuit:
Circuit 4 rounds: 10 step-ups/side, 20 russian twists, 45s side plank/side, 12 alternating lunges. R=1min between rounds
Cool down: 5min stretch static
💪
Strength & Conditioning
– Technique/Efficiency
View session
Duration : 35 min
🫀 Zone 1 : 5 min
🫀 Zone 2 : 16 min
🫀 Zone 3 : 11 min
🫀 Zone 4 : 4 min
Warm-up: 5min mobility dynamicMain circuit:
Circuit 4 rounds: 12 alternating forward lunges, 30s front kicks, 12 mountain climbers, 12 bird dog. R=1min between rounds
Cool down: 5min stretch static
💪
Strength & Conditioning
– Technique/Efficiency
View session
Duration : 35 min
🫀 Zone 1 : 5 min
🫀 Zone 2 : 16 min
🫀 Zone 3 : 11 min
🫀 Zone 4 : 4 min
Warm-up: 5min mobility dynamicMain circuit:
4x45s dead bug, 4x30s hollow hold, 3x12 russian twists, 3x45s seated forward fold. R=30s between exercises
Cool down: 5min stretch static
💪
Strength & Conditioning
– Strength
View session
Duration : 35 min
🫀 Zone 1 : 4 min
🫀 Zone 2 : 11 min
🫀 Zone 3 : 12 min
🫀 Zone 4 : 7 min
🫀 Zone 5 : 2 min
Warm-up: 5min mobility dynamicMain circuit:
3x12 squats, 3x10 box jumps, 3x12 lunges/leg, 4x30s bridge hold
Cool down: 5min stretch static
💪
Strength & Conditioning
– Strength
View session
Duration : 35 min
🫀 Zone 1 : 4 min
🫀 Zone 2 : 11 min
🫀 Zone 3 : 12 min
🫀 Zone 4 : 7 min
🫀 Zone 5 : 2 min
Warm-up: 5min mobility dynamicMain circuit:
3x12 mountain climbers/leg, 3x15 sumo squats, 4x30s hollow hold, 4x12 bird-dogs
Cool down: 5min stretch static
💪
Strength & Conditioning
– Strength
View session
Duration : 35 min
🫀 Zone 1 : 4 min
🫀 Zone 2 : 11 min
🫀 Zone 3 : 12 min
🫀 Zone 4 : 7 min
🫀 Zone 5 : 2 min
Warm-up: 5min mobility dynamicMain circuit:
4x12 goblet squats, 3x10 eccentric push-ups, 3x30s plank row, 3x15 donkey kicks/leg
Cool down: 5min stretch static
💪
Strength & Conditioning
– Technique/Efficiency
View session
Duration : 35 min
🫀 Zone 1 : 5 min
🫀 Zone 2 : 16 min
🫀 Zone 3 : 11 min
🫀 Zone 4 : 4 min
Warm-up: 5min mobility dynamicMain circuit:
3x8 bird dogs, 3x10 dead bugs, 3x30s side plank/side, 3x12 Russian twists
Cool down: 5min stretch static
💪
Strength & Conditioning
– Technique/Efficiency
View session
Duration : 35 min
🫀 Zone 1 : 5 min
🫀 Zone 2 : 16 min
🫀 Zone 3 : 11 min
🫀 Zone 4 : 4 min
Warm-up: 5min mobility dynamicMain circuit:
Circuit 4 rounds: 10 star reaches/side, 15 crab toe touches, 20 mountain climbers, 30s hollow hold. R=1min between rounds
Cool down: 5min stretch static
💪
Strength & Conditioning
– Technique/Efficiency
View session
Duration : 35 min
🫀 Zone 1 : 5 min
🫀 Zone 2 : 16 min
🫀 Zone 3 : 11 min
🫀 Zone 4 : 4 min
Warm-up: 5min mobility dynamicMain circuit:
4x15 rollouts, 4x10 hanging leg raises, 4x12 windshield wipers, 3x45s forearm side plank/side
Cool down: 5min stretch static
💪
Strength & Conditioning
– Strength
View session
Duration : 35 min
🫀 Zone 1 : 4 min
🫀 Zone 2 : 11 min
🫀 Zone 3 : 12 min
🫀 Zone 4 : 7 min
🫀 Zone 5 : 2 min
Warm-up: 5min mobility dynamicMain circuit:
Circuit 3 rounds: 15 squat jumps, 10 lunges/leg, 12 push-ups, 40s mountain climbers, 45s plank. R=1min
Cool down: 5min stretch static
💪
Strength & Conditioning
– Technique/Efficiency
View session
Duration : 35 min
🫀 Zone 1 : 5 min
🫀 Zone 2 : 16 min
🫀 Zone 3 : 11 min
🫀 Zone 4 : 4 min
Warm-up: 5min mobility dynamicMain circuit:
Circuit 4 rounds: 15 bird dogs, 10 single-leg squats to box/leg, 30s side plank/side, 10 single-arm farmer's walks/side. R=1min between rounds
Cool down: 5min stretch static
💪
Strength & Conditioning
– Technique/Efficiency
View session
Duration : 35 min
🫀 Zone 1 : 5 min
🫀 Zone 2 : 16 min
🫀 Zone 3 : 11 min
🫀 Zone 4 : 4 min
Warm-up: 5min mobility dynamicMain circuit:
4x10 curtsy lunges/leg, 3x15 banded lateral walks, 3x12 dead bug variations, 30s plank with alternating arm-leg lift. R=1min between sets
Cool down: 5min stretch static
🥾
Trail Running
– Technique/Efficiency
View session
Duration : 35 min
D+ : 200
Load (TRIMP) : 77
🫀 Zone 1 : 17 min
🫀 Zone 2 : 10 min
🫀 Zone 5 : 8 min
Warm-up: 10min Z2Main set:
8x1min Z5 uphill R=1min
finish with 5min Z1 downhill
Cool down: 5min Z1
🥾
Trail Running
– Fartlek
View session
Duration : 35 min
D+ : 100
Load (TRIMP) : 74
🫀 Zone 1 : 12 min
🫀 Zone 2 : 15 min
🫀 Zone 4 : 8 min
Warm-up: 10min Z2Main set:
8x1min Z4 R=1min
5min Z2 flat terrain
Cool down: 5min Z1
🥾
Trail Running
– Cadence
View session
Duration : 35 min
D+ : 50
Load (TRIMP) : 79
🫀 Zone 1 : 12 min
🫀 Zone 2 : 10 min
🫀 Zone 3 : 5 min
🫀 Zone 4 : 8 min
Warm-up: 10min Z2Main set:
8x1min Z4 R=1min
finale with 5min Z3
Cool down: 5min Z1
🥾
Trail Running
– Threshold
View session
Duration : 35 min
Load (TRIMP) : 85
🫀 Zone 1 : 5 min
🫀 Zone 2 : 10 min
🫀 Zone 3 : 20 min
Warm-up: 10min Z2Main set:
20min Z3 continuous threshold
Cool down: 5min Z1
🥾
Trail Running
– Threshold
View session
Duration : 35 min
D+ : 150
Load (TRIMP) : 85
🫀 Zone 1 : 5 min
🫀 Zone 2 : 10 min
🫀 Zone 3 : 20 min
Warm-up: 10min Z2Main set:
20min Z3 continuous threshold
Cool down: 5min Z1
🧠
Mental Training
View session
Duration : 35 min
🫀 Zone 1 : 5 min
🫀 Zone 2 : 25 min
Warm-up: 5 min of warm-up (Z2).Session:
25 min of easy running (Z2) practicing "controlled distraction": alternate phases of mindfulness (5 min) with phases of positive distraction (5 min: mentally singing, counting, thinking about your loved ones). This develops the ability to change mental focus.
Cool-down: 5 min of walking (Z1).
🏃♂️
Running
– Fartlek
View session
Duration : 35.5 min
Distance : 7 m
Load (TRIMP) : 90
🫀 Zone 1 : 12 min
🫀 Zone 3 : 16 min
🫀 Zone 4 : 8 min
Warm-up: 12min jog Z2Main set:
5x90s Z4 R=90s
4x4min Z3 R=2min
Cool down: 8min easy Z1
🏊♀️
Swimming
– Threshold
View session
Duration : 35.5 min
Distance : 2100 m
Load (TRIMP) : 96.5
🫀 Zone 1 : 2 min
🫀 Zone 2 : 7 min
🫀 Zone 3 : 27 min
Warm-up: 400m in Z2 PB PQ Session:
1600m in Z3 PB gentle amplitude
Cool-down: 100m in Z1 4 Strokes
🏃♂️
Running
– V02 Max
View session
Duration : 35.7 min
Distance : 8 m
Load (TRIMP) : 112.5
🫀 Zone 1 : 17 min
🫀 Zone 5 : 19 min
Warm-up: 12min jog Z2Main set:
12x400m Z5 R=90s
Cool down: 8min easy Z1
🏃♂️
Running
– V02 Max
View session
Duration : 35.7 min
Distance : 10 m
Load (TRIMP) : 112.5
🫀 Zone 1 : 17 min
🫀 Zone 5 : 19 min
Warm-up: 15min jog Z2Main set:
12x400m Z5 R=90s
Cool down: 10min easy Z1
🏃♂️
Running
– V02 Max
View session
Duration : 36 min
Distance : 10 m
Load (TRIMP) : 132
🫀 Zone 1 : 12 min
🫀 Zone 5 : 24 min
Warm-up: 15min jog Z2Main set:
4x1000m Z5 R=3min
4x500m Z5 R=1min
Cool down: 10min easy Z1
🏃♂️
Running
– Strength
View session
Duration : 36 min
Distance : 12 m
Load (TRIMP) : 66
🫀 Zone 1 : 21 min
🫀 Zone 3 : 15 min
Warm-up: 15min jog Z2Main set:
15x1min Z3 R=90s
Cool down: 10min easy Z1
🏃♂️
Running
– Specific Pace
View session
Duration : 36 min
Distance : 9 m
Load (TRIMP) : 126
🫀 Zone 1 : 6 min
🫀 Zone 4 : 30 min
Warm-up: 12min jog Z2Main set:
2x3000m Z4 R=6min
Cool down: 8min easy Z1
🏃♂️
Running
– Threshold
View session
Duration : 36 min
Distance : 10 m
Load (TRIMP) : 126
🫀 Zone 1 : 6 min
🫀 Zone 4 : 30 min
Warm-up: 15min jog Z2Main set:
3x10min Z4 R=3min
Cool down: 10min easy Z1
🏊♀️
Swimming
– Threshold
View session
Duration : 36 min
Distance : 2200 m
Load (TRIMP) : 121
🫀 Zone 1 : 5 min
🫀 Zone 2 : 4 min
🫀 Zone 4 : 27 min
Warm-up: 200m in Z2 PB PQ Session:
1800m in Z4 NC
Cool-down: 200m in Z1 4 Strokes
🏊♀️
Swimming
– Base Training
View session
Duration : 36 min
Distance : 1400 m
Load (TRIMP) : 62
🫀 Zone 1 : 10 min
🫀 Zone 2 : 26 min
Warm-up: 200m in Z2 Swim of your choice Session:
8 x 50m Max Glide (Z1/Z2) R=15s
4 x 200m in Z2 R=20s
Cool-down: 200m in Z1 Swim of your choice
🏊♀️
Swimming
– Base Training
View session
Duration : 36 min
Distance : 1400 m
Load (TRIMP) : 62
🫀 Zone 1 : 10 min
🫀 Zone 2 : 26 min
Warm-up: 200m in Z2 Swim of your choice Session:
8 x 50m Glide Max (Z1/Z2) R=15s
4 x 200m in Z2 R=20s
Cool-down: 200m in Z1 Swim of your choice
🏊♀️
Swimming
– Strength
View session
Duration : 36 min
Distance : 1800 m
Load (TRIMP) : 94
🫀 Zone 1 : 6 min
🫀 Zone 2 : 6 min
🫀 Zone 3 : 20 min
🫀 Zone 4 : 4 min
Warm-up: 300m freestyle Z2Main set:
3x(100m freestyle Z3 / 50m backstroke Z3) R=20s
4x75m paddles breaststroke Z4 R=20s
8x25m butterfly Z4 R=15s
Cool down: 200m easy Z1
💪
Strength & Conditioning
– Strength
View session
Duration : 36 min
🫀 Zone 1 : 4 min
🫀 Zone 2 : 11 min
🫀 Zone 3 : 13 min
🫀 Zone 4 : 7 min
🫀 Zone 5 : 2 min
Warm-up: 5min mobility dynamicMain circuit:
Circuit 3 rounds: 15 kettlebell cleans, 12 spider lunges/side, 10 plyo push-ups, 40s high knees. R=1min
Cool down: 5min stretch static
🥾
Trail Running
– MAP (PMA)
View session
Duration : 36 min
D+ : 250
Load (TRIMP) : 69
🫀 Zone 1 : 15 min
🫀 Zone 2 : 15 min
🫀 Zone 4 : 6 min
Warm-up: 15min Z2Main set:
6x1min Z4 R=1min
Cool down: 10min Z1
🥾
Trail Running
– Technique/Efficiency
View session
Duration : 36 min
D+ : 150
Load (TRIMP) : 82
🫀 Zone 1 : 14 min
🫀 Zone 2 : 10 min
🫀 Zone 4 : 12 min
Warm-up: 10min Z2Main set:
4x3min Z4 R=3min
Steepen the descent with each repetition
Cool down: 5min Z1
🥾
Trail Running
– V02 Max
View session
Duration : 36 min
D+ : 450
Load (TRIMP) : 80
🫀 Zone 1 : 10 min
🫀 Zone 2 : 20 min
🫀 Zone 5 : 6 min
Warm-up: 15min Z2Main set:
8x45s Z5 R=1:30min
5min Z2
Cool down: 10min Z1
🥾
Trail Running
– Technique/Efficiency
View session
Duration : 36 min
D+ : 200
Load (TRIMP) : 75
🫀 Zone 1 : 15 min
🫀 Zone 2 : 15 min
🫀 Zone 5 : 6 min
Warm-up: 10min Z2Main set:
6x1min Z5 descents R=2min
finish with 5min Z2
Cool down: 5min Z1
🥾
Trail Running
– Strength
View session
Duration : 36 min
D+ : 400
Load (TRIMP) : 76
🫀 Zone 1 : 11 min
🫀 Zone 2 : 10 min
🫀 Zone 3 : 15 min
Warm-up: 10min Z2Main set:
3x5min Z3 R=3min
Cool down: 5min Z1
🥾
Trail Running
– Cadence
View session
Duration : 36 min
Load (TRIMP) : 68
🫀 Zone 1 : 8 min
🫀 Zone 2 : 24 min
🫀 Zone 3 : 4 min
Warm-up: 10min Z2Main set:
10min Z2 high cadence
4x(1min Z3 / 1min Z2) R=1min
Cool down: 5min Z1
🏃♂️
Running
– Strength x Cadence
View session
Duration : 36.5 min
Distance : 10 m
Load (TRIMP) : 84
🫀 Zone 1 : 22 min
🫀 Zone 4 : 13 min
🫀 Zone 5 : 3 min
Warm-up: 15min jog Z2Main set:
10x15s Z5 R=90s uphill
5x500m Z4 R=2min
Cool down: 10min easy Z1
🏃♂️
Running
– MAP (PMA)
View session
Duration : 36.67 min
Distance : 13 m
Load (TRIMP) : 83.35
🫀 Zone 1 : 22 min
🫀 Zone 4 : 12 min
🫀 Zone 5 : 3 min
Warm-up: 15min jog Z2Main set:
8x20s Z5 R=60s
6x400m Z4 R=3min
Cool down: 10min easy Z1
🏊♀️
Swimming
– Technique/Efficiency
View session
Duration : 36.75 min
Distance : 2000 m
Load (TRIMP) : 105.75
🫀 Zone 1 : 7 min
🫀 Zone 2 : 8 min
🫀 Zone 3 : 4 min
🫀 Zone 4 : 18 min
Warm-up:400m in Z2 Swim of choice Session:
200m in Z3 Educational swim 25m right arm leaving the left arm along the body then 25m left arm leaving the right arm along the body
4 x 50m in Z4 NC max amplitude
10 x 100m in Z4, R = 15 s 5 PBPQ / 5 PQ
Cool-down:200m in Z1 Swim of choice
🏃♂️
Running
– V02 Max
View session
Duration : 37 min
Load (TRIMP) : 76
🫀 Zone 1 : 16 min
🫀 Zone 2 : 15 min
🫀 Zone 5 : 6 min
Warm-up: 15 min in Z2Session:
12 x 30 s in Z5, R = 30 s
Cool-down: 10 min in Z1
🏃♂️
Running
– V02 Max
View session
Duration : 37 min
Load (TRIMP) : 76
🫀 Zone 1 : 16 min
🫀 Zone 2 : 15 min
🫀 Zone 5 : 6 min
Warm-up: 15 mins in Z2Session:
6 x 1 min in Z5, R = 1 min
Cool-down: 10 mins in Z1
🏃♂️
Running
– Strength
View session
Duration : 37 min
Distance : 10 m
Load (TRIMP) : 87
🫀 Zone 1 : 12 min
🫀 Zone 3 : 25 min
Warm-up: 15min jog Z2Main set:
5x5min Z3 R=3min
Cool down: 10min easy Z1
🏊♀️
Swimming
– Base Training
View session
Duration : 37 min
Distance : 1600 m
Load (TRIMP) : 64
🫀 Zone 1 : 10 min
🫀 Zone 2 : 27 min
Warm-up: 200m in Z2 Swim of your choice Session:
10 x (100m Z2 / 50m Z1 recovery)
Cool-down: 100m in Z1 Swim of your choice
🏊♀️
Swimming
– Base Training
View session
Duration : 37 min
Distance : 1600 m
Load (TRIMP) : 64
🫀 Zone 1 : 10 min
🫀 Zone 2 : 27 min
Warm-up: 200m in Z2 Swim of choice Session:
10 x (100m Z2 / 50m Z1 recovery)
Cool-down: 100m in Z1 Swim of choice
🏊♀️
Swimming
– Strength
View session
Duration : 37 min
Distance : 2000 m
Load (TRIMP) : 115.4
🫀 Zone 1 : 2 min
🫀 Zone 2 : 6 min
🫀 Zone 3 : 14 min
🫀 Zone 4 : 15 min
Warm-up: 300m freestyle Z2Main set:
2x200m breaststroke Z3 R=30s
6x100m paddles breaststroke Z4 R=20s
8x50m breaststroke Z3 R=15s
Cool down: 200m easy Z1
🚴♂️
Cycling
– Fartlek
View session
Duration : 37 min
Load (TRIMP) : 64
🫀 Zone 1 : 19 min
🫀 Zone 2 : 15 min
🫀 Zone 5 : 3 min
Warm-up: 15 min in Z2Session:
10 x 18 s in Z5 (150% FTP), R = 1 min
Cool-down: 10 min in Z1
🚴♂️
Cycling
– Fartlek
View session
Duration : 37 min
Load (TRIMP) : 71
🫀 Zone 1 : 21 min
🫀 Zone 2 : 10 min
🫀 Zone 5 : 6 min
Warm-up: 10 min in Z2Session:
2 blocks of :
3 x 1 min in Z5 (150% FTP), R = 2 min
R = 3 min between each block
Cool-down: 10 min in Z1
🏠
Indoor Cycling
– MAP (PMA)
View session
Duration : 37 min
Load (TRIMP) : 76
🫀 Zone 1 : 16 min
🫀 Zone 2 : 15 min
🫀 Zone 5 : 6 min
Warm-up: 15 min in Z2Session:
12 x 30 s in Z5 (100% PMA), R = 30 s
Cool-down: 10 min in Z1
💪
Strength & Conditioning
– Strength
View session
Duration : 37 min
🫀 Zone 1 : 4 min
🫀 Zone 2 : 11 min
🫀 Zone 3 : 13 min
🫀 Zone 4 : 7 min
🫀 Zone 5 : 2 min
Warm-up: 5min mobility dynamicMain circuit:
3x12 kettlebell swings, 4x15 goblet squats, 3x20 mountain climbers, 3x15 leg raises
Cool down: 5min stretch static
🥾
Trail Running
– Hill Repeats
View session
Duration : 37 min
D+ : 200
Load (TRIMP) : 79
🫀 Zone 1 : 19 min
🫀 Zone 2 : 10 min
🫀 Zone 5 : 8 min
Warm-up: 10min Z2Main set:
8x1min Z5 R=2min
Cool down: 5min Z1
🥾
Trail Running
– Threshold
View session
Duration : 37 min
D+ : 150
Load (TRIMP) : 95
🫀 Zone 1 : 11 min
🫀 Zone 2 : 10 min
🫀 Zone 4 : 16 min
Warm-up: 10min Z2Main set:
4x4min Z4 R=2min
Cool down: 5min Z1
🥾
Trail Running
– Technique/Efficiency
View session
Duration : 37 min
D+ : 150
Load (TRIMP) : 83
🫀 Zone 1 : 15 min
🫀 Zone 2 : 10 min
🫀 Zone 4 : 12 min
Warm-up: 10min Z2Main set:
6x2min Z4 fast descent R=2min
Cool down: 5min Z1
🥾
Trail Running
– MAP (PMA)
View session
Duration : 37 min
D+ : 200
Load (TRIMP) : 95
🫀 Zone 1 : 15 min
🫀 Zone 2 : 10 min
🫀 Zone 5 : 12 min
Warm-up: 10min Z2Main set:
6x2min Z5 R=2min
Cool down: 5min Z1
🥾
Trail Running
– MAP (PMA)
View session
Duration : 37 min
D+ : 300
Load (TRIMP) : 77
🫀 Zone 1 : 17 min
🫀 Zone 2 : 10 min
🫀 Zone 4 : 10 min
Warm-up: 10min Z2Main set:
5x2min Z4 R=3min
Cool down: 5min Z1
🥾
Trail Running
– Strength x Cadence
View session
Duration : 37 min
D+ : 250
Load (TRIMP) : 71
🫀 Zone 1 : 21 min
🫀 Zone 2 : 10 min
🫀 Zone 5 : 6 min
Warm-up: 10min Z2Main set:
5x(1min Z5 / 3min Z1)
2x30s Z5 R=1min
Cool down: 5min Z1
🏃♂️
Running
– Fartlek
View session
Duration : 37.33 min
Distance : 9 m
Load (TRIMP) : 101.33
🫀 Zone 1 : 9 min
🫀 Zone 3 : 24 min
🫀 Zone 5 : 4 min
Warm-up: 12min jog Z2Main set:
3x8min Z3 R=3min
6x40s Z5 R=40s
Cool down: 8min easy Z1
🏊♀️
Swimming
– Base Training
View session
Duration : 37.33 min
Distance : 1800 m
Load (TRIMP) : 63.33
🫀 Zone 1 : 11 min
🫀 Zone 2 : 26 min
Warm-up: 300m in Z2 Swim of choice Session:
300m drills in Z1
5 x 200m in Z2 R=20s
Cool-down: 200m in Z1 Swim of choice
🏊♀️
Swimming
– Base Training
View session
Duration : 37.33 min
Distance : 1800 m
Load (TRIMP) : 63.33
🫀 Zone 1 : 11 min
🫀 Zone 2 : 26 min
Warm-up: 300m in Z2 Swim of choice Session:
300m drills in Z1
5 x 200m in Z2 R=20s
Cool-down: 200m in Z1 Swim of choice
🏃♂️
Running
– V02 Max
View session
Duration : 37.5 min
Distance : 7 m
Load (TRIMP) : 133.5
🫀 Zone 1 : 14 min
🫀 Zone 5 : 24 min
Warm-up: 12min jog Z2Main set:
10x600m Z5 R=90s
Cool down: 8min easy Z1
🏊♀️
Swimming
– Base Training
View session
Duration : 37.5 min
Distance : 1800 m
Load (TRIMP) : 70
🫀 Zone 1 : 5 min
🫀 Zone 2 : 33 min
Warm-up: 200m in Z2 Swim of your choice Session:
1500m in Z2 continuous
Cool-down: 100m in Z1 Swim of your choice
🏊♀️
Swimming
– Base Training
View session
Duration : 37.5 min
Distance : 1600 m
Load (TRIMP) : 70
🫀 Zone 1 : 5 min
🫀 Zone 2 : 33 min
Warm-up: 200m in Z2 Swim of your choice Session:
5 x 300m in Z2 (focus on arm frequency) R=20s
Cool-down: 100m in Z1 Swim of your choice
🏊♀️
Swimming
– Base Training
View session
Duration : 37.5 min
Distance : 1600 m
Load (TRIMP) : 70
🫀 Zone 1 : 5 min
🫀 Zone 2 : 33 min
Warm-up: 200m in Z2 Swim of choice Session:
5 x 300m in Z2 (100m slow / 100m medium / 100m fast) R=30s
Cool-down: 100m in Z1 Swim of choice
🏊♀️
Swimming
– Base Training
View session
Duration : 37.5 min
Distance : 1800 m
Load (TRIMP) : 70
🫀 Zone 1 : 5 min
🫀 Zone 2 : 33 min
Warm-up: 200m in Z2 Swim of choice Session:
1000m kicking with kickboard in Z2
500m full stroke in Z2
Cool-down: 100m in Z1 Swim of choice
🏊♀️
Swimming
– Base Training
View session
Duration : 37.5 min
Distance : 1800 m
Load (TRIMP) : 70
🫀 Zone 1 : 5 min
🫀 Zone 2 : 33 min
Warm-up: 200m in Z2 Swim of choice Session:
10 x 150m in Z2 R=10s
Cool-down: 100m in Z1 Swim of choice
🏊♀️
Swimming
– Base Training
View session
Duration : 37.5 min
Distance : 1500 m
Load (TRIMP) : 70
🫀 Zone 1 : 5 min
🫀 Zone 2 : 33 min
Warm-up: 200m in Z2 Stroke of choice Session:
10 x (100m Z2 / 25m Z1 recovery) R=10s
Cool-down: 100m in Z1 Stroke of choice
🏊♀️
Swimming
– Base Training
View session
Duration : 37.5 min
Distance : 1800 m
Load (TRIMP) : 70
🫀 Zone 1 : 5 min
🫀 Zone 2 : 33 min
Warm-up: 200m in Z2 Swim of choice Session:
1500m in Z2 continuous
Cool-down: 100m in Z1 Swim of choice
🏊♀️
Swimming
– Base Training
View session
Duration : 37.5 min
Distance : 1600 m
Load (TRIMP) : 70
🫀 Zone 1 : 5 min
🫀 Zone 2 : 33 min
Warm-up: 200m in Z2 Swim of choice Session:
5 x 300m in Z2 (100m slow / 100m medium / 100m fast) R=30s
Cool-down: 100m in Z1 Swim of choice
🏊♀️
Swimming
– Base Training
View session
Duration : 37.5 min
Distance : 1800 m
Load (TRIMP) : 70
🫀 Zone 1 : 5 min
🫀 Zone 2 : 33 min
Warm-up: 200m in Zone 2 Swimming of choice Session:
1000m legs with board in Z2
500m full stroke in Z2
Cool-down: 100m in Zone 1 Swimming of choice
🏊♀️
Swimming
– Base Training
View session
Duration : 37.5 min
Distance : 1800 m
Load (TRIMP) : 70
🫀 Zone 1 : 5 min
🫀 Zone 2 : 33 min
Warm-up: 200m in Z2 Swim of choice Session:
10 x 150m in Z2 R=10s
Cool-down: 100m in Z1 Swim of choice
🏊♀️
Swimming
– Base Training
View session
Duration : 37.5 min
Distance : 1500 m
Load (TRIMP) : 70
🫀 Zone 1 : 5 min
🫀 Zone 2 : 33 min
Warm-up: 200m in Z2 Swim of your choice Session:
10 x (100m Z2 / 25m Z1 recovery) R=10s
Cool-down: 100m in Z1 Swim of your choice
🏊♀️
Swimming
– Base Training
View session
Duration : 37.5 min
Distance : 1600 m
Load (TRIMP) : 70
🫀 Zone 1 : 5 min
🫀 Zone 2 : 33 min
Warm-up: 200m in Z2 Swim of your choice Session:
5 x 300m in Z2 (focus on arm frequency) R=20s
Cool-down: 100m in Z1 Swim of your choice
🏃♂️
Running
– V02 Max
View session
Duration : 38 min
Load (TRIMP) : 79
🫀 Zone 1 : 17 min
🫀 Zone 2 : 15 min
🫀 Zone 5 : 7 min
Warm-up: 15 min in Z2Session:
13 x 30 s in Z5, R = 30 s
Cool-down: 10 min in Z1
🏃♂️
Running
– V02 Max
View session
Duration : 38 min
Load (TRIMP) : 84
🫀 Zone 1 : 19 min
🫀 Zone 2 : 10 min
🫀 Zone 5 : 9 min
Warm-up: 10 mins in Z2Session:
18 x 30 s in Z5, R = 30 s
Cool-down: 10 mins in Z1
🏃♂️
Running
– V02 Max
View session
Duration : 38 min
Load (TRIMP) : 84
🫀 Zone 1 : 19 min
🫀 Zone 2 : 10 min
🫀 Zone 5 : 9 min
Warm-up: 10 mins in Z2Session:
9 x 1 min in Z5, R = 1 min
Cool-down: 10 mins in Z1
🏃♂️
Running
– Threshold
View session
Duration : 38 min
Load (TRIMP) : 75
🫀 Zone 1 : 19 min
🫀 Zone 2 : 10 min
🫀 Zone 4 : 9 min
Warm-up: 10 min in Z2Session:
3 x 3 min in Z4, R = 3 min
Cool-down: 10 min in Z1
🏃♂️
Running
– Threshold
View session
Duration : 38 min
Distance : 10 m
Load (TRIMP) : 126
🫀 Zone 1 : 10 min
🫀 Zone 4 : 24 min
🫀 Zone 5 : 4 min
Warm-up: 15min jog Z2Main set:
4x6min Z4 R=2min
5x200m Z5 R=1min
Cool down: 10min easy Z1
🏃♂️
Running
– Strength
View session
Duration : 38 min
Distance : 11 m
Load (TRIMP) : 108
🫀 Zone 1 : 8 min
🫀 Zone 3 : 20 min
🫀 Zone 4 : 10 min
Warm-up: 15min jog Z2Main set:
20min Z3
5x2min Z4 R=2min
Cool down: 10min easy Z1
🏃♂️
Running
– Technique/Efficiency
View session
Duration : 38 min
Distance : 12 m
Load (TRIMP) : 128
🫀 Zone 1 : 8 min
🫀 Zone 4 : 30 min
Warm-up: 15min jog Z2Main set:
3x2000m Z4 R=4min
6x150m strides
Cool down: 10min easy Z1
🏃♂️
Running
– Threshold
View session
Duration : 38 min
Distance : 11 m
Load (TRIMP) : 128
🫀 Zone 1 : 8 min
🫀 Zone 4 : 30 min
Warm-up: 15min jog Z2Main set:
3x2000m Z4 R=4min
Cool down: 10min easy Z1
🏃♂️
Running
– Hill Repeats
View session
Duration : 38 min
Distance : 9 m
Load (TRIMP) : 102
🫀 Zone 1 : 10 min
🫀 Zone 3 : 24 min
🫀 Zone 5 : 4 min
Warm-up: 12min jog Z2Main set:
3x8min Z3 R=3min
5x200m Z5 R=1min
Cool down: 8min easy Z1
🏊♀️
Swimming
– Threshold
View session
Duration : 38 min
Distance : 2300 m
Load (TRIMP) : 95
🫀 Zone 1 : 6 min
🫀 Zone 2 : 7 min
🫀 Zone 3 : 25 min
Warm-up: 400m in Z2 PB PQ Session:
1500m in Z3 PB gentle amplitude
Cool-down: 400m in Z1 4 Strokes
🏊♀️
Swimming
– Specific Pace
View session
Duration : 38 min
Distance : 2000 m
Load (TRIMP) : 112
🫀 Zone 1 : 7 min
🫀 Zone 2 : 8 min
🫀 Zone 3 : 4 min
🫀 Zone 4 : 18 min
🫀 Zone 5 : 1 min
Warm-up: 400m in Z2 PB PQ Session:
4 x 200m in Z4, R = 30 s PB
4 x 100m in Z4, R = 20 s PQ
4 x 50m in Z3, R = 15 s Full stroke soft
4 x 25m in Z5, R = 30 s Full stroke fast
Cool-down: 100m in Z1 Swim of choice
🏊♀️
Swimming
– Base Training
View session
Duration : 38 min
Distance : 1600 m
Load (TRIMP) : 68
🫀 Zone 1 : 8 min
🫀 Zone 2 : 30 min
Warm-up: 200m in Z2 Swim of choice Session:
4 x 300m in Z2 with board R=30s
Cool-down: 200m in Z1 Swim of choice
🏊♀️
Swimming
– Base Training
View session
Duration : 38 min
Distance : 1600 m
Load (TRIMP) : 68
🫀 Zone 1 : 8 min
🫀 Zone 2 : 30 min
Warm-up: 300m in Z2 Swim of choice Session:
5 x 200m in Z2 (breathing 5/7/9) R=30s
Cool-down: 100m in Z1 Swim of choice
🏊♀️
Swimming
– Base Training
View session
Duration : 38 min
Distance : 1600 m
Load (TRIMP) : 68
🫀 Zone 1 : 8 min
🫀 Zone 2 : 30 min
Warm-up: 200m in Z2 Swim of your choice Session:
4 x 300m in Z2 with board R=30s
Cool-down: 200m in Z1 Swim of your choice
🏊♀️
Swimming
– Base Training
View session
Duration : 38 min
Distance : 1600 m
Load (TRIMP) : 68
🫀 Zone 1 : 8 min
🫀 Zone 2 : 30 min
Warm-up: 300m in Z2 Swim of choice Session:
5 x 200m in Z2 (breathing 5/7/9) R=30s
Cool-down: 100m in Z1 Swim of choice
🚴♂️
Cycling
– Fartlek
View session
Duration : 38 min
Load (TRIMP) : 89
🫀 Zone 1 : 14 min
🫀 Zone 2 : 15 min
🫀 Zone 5 : 9 min
Warm-up: 15 min in Z2Session:
2 blocks of :
4 min in Z5
30 s in Z5 (150% FTP) Sprint
R = 4 min between each block
Cool-down: 10 min in Z1
🏠
Indoor Cycling
– Specific Pace
View session
Duration : 38 min
Load (TRIMP) : 60
🫀 Zone 1 : 16 min
🫀 Zone 2 : 22 min
Warm-up: 10 min in Z2Session:
4 min in Z2 cadence ~ 80 RPM, R = 2 min
4 min in Z2 cadence ~ 100 RPM, R = 2 min
4 min in Z2 cadence ~ 120 RPM, R = 2 min
Cool-down: 10 min in Z1
💪
Strength & Conditioning
– Strength
View session
Duration : 38 min
🫀 Zone 1 : 4 min
🫀 Zone 2 : 11 min
🫀 Zone 3 : 13 min
🫀 Zone 4 : 8 min
🫀 Zone 5 : 2 min
Warm-up: 5min mobility dynamicMain circuit:
3x15 medicine ball slams, 3x10 single-leg box jumps, 4x40s Russian twist, 3x45s high plank
Cool down: 5min stretch static
💪
Strength & Conditioning
– Technique/Efficiency
View session
Duration : 38 min
🫀 Zone 1 : 6 min
🫀 Zone 2 : 17 min
🫀 Zone 3 : 11 min
🫀 Zone 4 : 4 min
Warm-up: 5min mobility dynamicMain circuit:
4x15 step-ups with knee drive/leg, 4x12 renegade rows, 4x45s reverse plank, 4x15 quadruped extensions
Cool down: 5min stretch static
💪
Strength & Conditioning
– Strength
View session
Duration : 38 min
🫀 Zone 1 : 4 min
🫀 Zone 2 : 11 min
🫀 Zone 3 : 13 min
🫀 Zone 4 : 8 min
🫀 Zone 5 : 2 min
Warm-up: 5min mobility dynamicMain circuit:
3x15 Bulgarian split squats/leg, 3x12 hip thrust, 3x45s plank, 3x12 reverse crunch. R=1min between sets
Cool down: 5min stretch static
🥾
Trail Running
– V02 Max
View session
Duration : 38 min
D+ : 500
Load (TRIMP) : 82
🫀 Zone 1 : 12 min
🫀 Zone 2 : 20 min
🫀 Zone 5 : 6 min
Warm-up: 15min Z2Main set:
3x(30s/1min/2min Z5) R=1min each
top of pyramid
reverse order
finish with 5min Z2
Cool down: 10min Z1
🥾
Trail Running
– MAP (PMA)
View session
Duration : 38 min
D+ : 150
Load (TRIMP) : 96
🫀 Zone 1 : 16 min
🫀 Zone 2 : 10 min
🫀 Zone 5 : 12 min
Warm-up: 10min Z2Main set:
12x1min Z5 R=1min
Cool down: 5min Z1
🥾
Trail Running
– Hill Repeats
View session
Duration : 38 min
D+ : 200
Load (TRIMP) : 96
🫀 Zone 1 : 12 min
🫀 Zone 2 : 10 min
🫀 Zone 4 : 16 min
Warm-up: 10min Z2Main set:
8x2min Z4 R=1min
Cool down: 5min Z1
🥾
Trail Running
– Hill Repeats
View session
Duration : 38 min
D+ : 200
Load (TRIMP) : 89
🫀 Zone 1 : 11 min
🫀 Zone 2 : 15 min
🫀 Zone 4 : 12 min
Warm-up: 10min Z2Main set:
4x3min Z4 R=2min
finish with 5min Z2 easy
Cool down: 5min Z1
🥾
Trail Running
– V02 Max
View session
Duration : 38 min
D+ : 200
Load (TRIMP) : 96
🫀 Zone 1 : 16 min
🫀 Zone 2 : 10 min
🫀 Zone 5 : 12 min
Warm-up: 10min Z2Main set:
12x1min Z5 R=1min
Cool down: 5min Z1
🥾
Trail Running
– MAP (PMA)
View session
Duration : 38 min
D+ : 350
Load (TRIMP) : 93
🫀 Zone 1 : 13 min
🫀 Zone 2 : 15 min
🫀 Zone 5 : 10 min
Warm-up: 10min Z2Main set:
5x2min Z5 R=2min
5min Z2 easy
Cool down: 5min Z1
🏠
Indoor Cycling
– V02 Max
View session
Duration : 38.25 min
Load (TRIMP) : 58.25
🫀 Zone 1 : 26 min
🫀 Zone 2 : 10 min
🫀 Zone 5 : 3 min
Warm-up: 10 min in Z2Session:
10 x 15 s in Z5 (100% PMA), R = 1 mn 45 s
Cool-down: 10 min in Z1
Explosive Strength
🏃♂️
Running
– V02 Max
View session
Duration : 38.5 min
Load (TRIMP) : 71.5
🫀 Zone 1 : 19 min
🫀 Zone 2 : 15 min
🫀 Zone 5 : 5 min
Warm-up: 15 min in Z2Session:
9 x 30 s in Z5, R = 1 min
Cool-down: 10 min in Z1
🏊♀️
Swimming
– Technique/Efficiency
View session
Duration : 38.5 min
Distance : 2000 m
Load (TRIMP) : 104.5
🫀 Zone 1 : 14 min
🫀 Zone 2 : 4 min
🫀 Zone 3 : 4 min
🫀 Zone 4 : 15 min
🫀 Zone 5 : 3 min
Warm-up:200m in Z2 PB PQ Session:
5 x 100m in Z4 PB
200m in Z3 educational (swim alternately with one arm)
8 x 50m in Z4, R = 15 s NC max amplitude
100m in Z4 NC focusing on the kick
8 x 25m in Z5, R = 15 s NC fast
Cool-down:400m in Z1 4 strokes
🏃♂️
Running
– V02 Max
View session
Duration : 38.7 min
Distance : 13 m
Load (TRIMP) : 115.5
🫀 Zone 1 : 20 min
🫀 Zone 5 : 19 min
Warm-up: 15min jog Z2Main set:
8x200m Z5 R=90s
4x400m Z5 R=2min
2x800m Z5 R=3min
Cool down: 10min easy Z1
🏊♀️
Swimming
– Specific Pace
View session
Duration : 38.75 min
Distance : 2200 m
Load (TRIMP) : 117.25
🫀 Zone 1 : 13 min
🫀 Zone 2 : 4 min
🫀 Zone 3 : 5 min
🫀 Zone 4 : 3 min
🫀 Zone 5 : 14 min
Warm-up: 200m in Z2 PB Session:
300m in Z3 backstroke / freestyle by 50
4 x 50m in Z4 NC focusing on leg kicks
4 x 25m in Z5, R = 10s NC fast
10 x 100m in Z5, R = 15s PB (50 maximum amplitude / 50 fast)
Cool-down: 400m in Z1 4 strokes
🏃♂️
Running
– Fartlek
View session
Duration : 39 min
Load (TRIMP) : 79
🫀 Zone 1 : 18 min
🫀 Zone 2 : 10 min
🫀 Zone 3 : 5 min
🫀 Zone 4 : 4 min
🫀 Zone 5 : 2 min
Warm-up: 10 min in Z2Session:
5 min in Z3, R = 3 min
4 min in Z4, R = 3 min
2 min in Z5, R = 2 min
Cool-down: 10 min in Z1
🏃♂️
Running
– Specific Pace
View session
Duration : 39 min
Distance : 7 m
Load (TRIMP) : 105
🫀 Zone 1 : 6 min
🫀 Zone 3 : 33 min
Warm-up: 12min jog Z2Main set:
3x2000m Z3 R=3min
Cool down: 8min easy Z1
🏃♂️
Running
– Hill Repeats
View session
Duration : 39 min
Distance : 10 m
Load (TRIMP) : 114
🫀 Zone 1 : 12 min
🫀 Zone 3 : 12 min
🫀 Zone 4 : 9 min
🫀 Zone 5 : 6 min
Warm-up: 15min jog Z2Main set:
3x4min Z3 R=2min
3x3min Z4 R=2min
3x2min Z5 R=2min
Cool down: 10min easy Z1
🏃♂️
Running
– V02 Max
View session
Duration : 39 min
Distance : 11 m
Load (TRIMP) : 135
🫀 Zone 1 : 15 min
🫀 Zone 5 : 24 min
Warm-up: 15min jog Z2Main set:
6x1000m Z5 R=3min
Cool down: 10min easy Z1
🏃♂️
Running
– Fartlek
View session
Duration : 39 min
Distance : 10 m
Load (TRIMP) : 109
🫀 Zone 1 : 14 min
🫀 Zone 2 : 10 min
🫀 Zone 5 : 15 min
Warm-up: 15min jog Z2Main set:
15x1min Z5 R=1min
10min Z2
Cool down: 10min easy Z1
🏃♂️
Running
– Specific Pace
View session
Duration : 39 min
Distance : 7 m
Load (TRIMP) : 130
🫀 Zone 1 : 10 min
🫀 Zone 4 : 25 min
🫀 Zone 5 : 4 min
Warm-up: 12min jog Z2Main set:
5x1000m Z4 R=90s
5x200m Z5 R=1min
Cool down: 8min easy Z1
🏊♀️
Swimming
– Threshold
View session
Duration : 39 min
Distance : 2300 m
Load (TRIMP) : 101
🫀 Zone 1 : 6 min
🫀 Zone 2 : 4 min
🫀 Zone 3 : 29 min
Warm-up: 200m in Z2 PB Session:
1700m in Z3 PB gentle amplitude
Cool-down: 400m in Z1 Stroke of choice
🏊♀️
Swimming
– Base Training
View session
Duration : 39 min
Distance : 1900 m
Load (TRIMP) : 73
🫀 Zone 1 : 5 min
🫀 Zone 2 : 34 min
Warm-up: 200m in Z2 Swim of choice Session:
3 x 500m in Z2 R=30s
100m in Z1
Cool-down: 100m in Z1 Swim of choice
🏊♀️
Swimming
– Base Training
View session
Duration : 39 min
Distance : 1600 m
Load (TRIMP) : 72
🫀 Zone 1 : 6 min
🫀 Zone 2 : 33 min
Warm-up: 300m in Z2 Swim of your choice Session:
6 x (100m kickboard Z2 / 100m pull buoy Z2) R=20s
Cool-down: 100m in Z1 Swim of your choice
🏊♀️
Swimming
– Base Training
View session
Duration : 39 min
Distance : 1600 m
Load (TRIMP) : 66
🫀 Zone 1 : 12 min
🫀 Zone 2 : 27 min
Warm-up: 300m in Z2 Swim of your choice Session:
400m glide drills (Z1)
4 x 200m in Z2 R=30s
Cool-down: 100m in Z1 Swim of your choice
🏊♀️
Swimming
– Base Training
View session
Duration : 39 min
Distance : 1600 m
Load (TRIMP) : 66
🫀 Zone 1 : 12 min
🫀 Zone 2 : 27 min
Warm-up: 300m in Z2 Swim of choice Session:
400m breath control drills (Z1)
4 x 200m in Z2 R=30s
Cool-down: 100m in Z1 Swim of choice
🏊♀️
Swimming
– Base Training
View session
Duration : 39 min
Distance : 1600 m
Load (TRIMP) : 66
🫀 Zone 1 : 12 min
🫀 Zone 2 : 27 min
Warm-up: 300m in Z2 Stroke of choice Session:
400m kicking drills (Z1)
4 x 200m in Z2 R=30s
Cool-down: 100m in Z1 Stroke of choice
🏊♀️
Swimming
– Base Training
View session
Duration : 39 min
Distance : 1600 m
Load (TRIMP) : 66
🫀 Zone 1 : 12 min
🫀 Zone 2 : 27 min
Warm-up: 300m in Z2 Swim of your choice Session:
400m rolling drills (Z1)
4 x 200m in Z2 R=30s
Cool-down: 100m in Z1 Swim of your choice
🏊♀️
Swimming
– Base Training
View session
Duration : 39 min
Distance : 1600 m
Load (TRIMP) : 66
🫀 Zone 1 : 12 min
🫀 Zone 2 : 27 min
Warm-up: 300m in Z2 Swim of your choice Session:
400m pulling drills (Z1)
4 x 200m in Z2 R=30s
Cool-down: 100m in Z1 Swim of your choice
🏊♀️
Swimming
– Base Training
View session
Duration : 39 min
Distance : 1600 m
Load (TRIMP) : 66
🫀 Zone 1 : 12 min
🫀 Zone 2 : 27 min
Warm-up: 300m in Z2 Swim of your choice Session:
400m coordination drills (Z1)
4 x 200m in Z2 R=30s
Cool-down: 100m in Z1 Swim of your choice
🏊♀️
Swimming
– Base Training
View session
Duration : 39 min
Distance : 1600 m
Load (TRIMP) : 66
🫀 Zone 1 : 12 min
🫀 Zone 2 : 27 min
Warm-up: 300m in Z2 Swim of choice Session:
400m water catch drills (Z1)
4 x 200m in Z2 R=30s
Cool-down: 100m in Z1 Swim of choice
🏊♀️
Swimming
– Base Training
View session
Duration : 39 min
Distance : 1900 m
Load (TRIMP) : 73
🫀 Zone 1 : 5 min
🫀 Zone 2 : 34 min
Warm-up: 200m in Z2 Swim of choice Session:
3 x 500m in Z2 R=30s
100m in Z1
Cool-down: 100m in Z1 Swim of choice
🏊♀️
Swimming
– Base Training
View session
Duration : 39 min
Distance : 1600 m
Load (TRIMP) : 66
🫀 Zone 1 : 12 min
🫀 Zone 2 : 27 min
Warm-up: 300m in Z2 Swim of choice Session:
400m breathing drills (Z1)
4 x 200m in Z2 R=30s
Cool-down: 100m in Z1 Swim of choice
🏊♀️
Swimming
– Base Training
View session
Duration : 39 min
Distance : 1600 m
Load (TRIMP) : 66
🫀 Zone 1 : 12 min
🫀 Zone 2 : 27 min
Warm-up: 300m in Z2 Swim of your choice Session:
400m kick drills (Z1)
4 x 200m in Z2 R=30s
Cool-down: 100m in Z1 Swim of your choice
🏊♀️
Swimming
– Base Training
View session
Duration : 39 min
Distance : 1600 m
Load (TRIMP) : 66
🫀 Zone 1 : 12 min
🫀 Zone 2 : 27 min
Warm-up: 300m in Z2 Swim of your choice Session:
400m roll drills (Z1)
4 x 200m in Z2 R=30s
Cool-down: 100m in Z1 Swim of your choice
🏊♀️
Swimming
– Base Training
View session
Duration : 39 min
Distance : 1600 m
Load (TRIMP) : 66
🫀 Zone 1 : 12 min
🫀 Zone 2 : 27 min
Warm-up: 300m in Z2 Swim of choice Session:
400m pull buoy drills (Z1)
4 x 200m in Z2 R=30s
Cool-down: 100m in Z1 Swim of choice
🏊♀️
Swimming
– Base Training
View session
Duration : 39 min
Distance : 1600 m
Load (TRIMP) : 66
🫀 Zone 1 : 12 min
🫀 Zone 2 : 27 min
Warm-up: 300m in Z2 Swim of your choice Session:
400m coordination drills (Z1)
4 x 200m in Z2 R=30s
Cool-down: 100m in Z1 Swim of your choice
🏊♀️
Swimming
– Base Training
View session
Duration : 39 min
Distance : 1600 m
Load (TRIMP) : 66
🫀 Zone 1 : 12 min
🫀 Zone 2 : 27 min
Warm-up: 300m in Z2 Swim of choice Session:
400m drills for catch (Z1)
4 x 200m in Z2 R=30s
Cool-down: 100m in Z1 Swim of choice
🏊♀️
Swimming
– Base Training
View session
Duration : 39 min
Distance : 1600 m
Load (TRIMP) : 72
🫀 Zone 1 : 6 min
🫀 Zone 2 : 33 min
Warm-up: 300m in Z2 Swim of your choice Session:
6 x (100m kick board Z2 / 100m pull buoy Z2) R=20s
Cool-down: 100m in Z1 Swim of your choice
🏊♀️
Swimming
– Base Training
View session
Duration : 39 min
Distance : 1600 m
Load (TRIMP) : 66
🫀 Zone 1 : 12 min
🫀 Zone 2 : 27 min
Warm-up: 300m in Z2 Swim of your choice Session:
400m glide drills (Z1)
4 x 200m in Z2 R=30s
Cool-down: 100m in Z1 Swim of your choice
🚴♂️
Cycling
– Fartlek
View session
Duration : 39 min
Load (TRIMP) : 74
🫀 Zone 1 : 19 min
🫀 Zone 2 : 15 min
🫀 Zone 5 : 5 min
Warm-up: 15 mins in Z2Session:
10 x 30 s in Z5 (150% PMA), R = 1 min
Cool-down: 10 mins in Z1
🏠
Indoor Cycling
– MAP (PMA)
View session
Duration : 39 min
Load (TRIMP) : 81
🫀 Zone 1 : 21 min
🫀 Zone 2 : 10 min
🫀 Zone 5 : 8 min
Warm-up: 10 mins in Z2Session:
2 blocks of :
8 x 30 s in Z5 (100% PMA) cadence ~ 100 RPM, R = 30 s
R = 4 mins between each block
Cool-down: 10 mins in Z1
🥾
Trail Running
– Cadence
View session
Duration : 39 min
D+ : 100
Load (TRIMP) : 84
🫀 Zone 1 : 9 min
🫀 Zone 2 : 15 min
🫀 Zone 3 : 15 min
Warm-up: 10min Z2Main set:
5x3min Z3 R=1min
finish 5min Z2
Cool down: 5min Z1
🥾
Trail Running
– Threshold
View session
Duration : 39 min
D+ : 100
Load (TRIMP) : 89
🫀 Zone 1 : 9 min
🫀 Zone 2 : 10 min
🫀 Zone 3 : 20 min
Warm-up: 10min Z2Main set:
5x4min Z3 R=1min
Cool down: 5min Z1
🥾
Trail Running
– Fartlek
View session
Duration : 39 min
D+ : 300
Load (TRIMP) : 74
🫀 Zone 1 : 14 min
🫀 Zone 2 : 15 min
🫀 Zone 3 : 10 min
Warm-up: 15min Z2Main set:
5x2min Z3 downhill / 3min Z2 uphill R=1min
Cool down: 10min Z1
🏊♀️
Swimming
– Technique/Efficiency
View session
Duration : 39.13 min
Distance : 1550 m
Load (TRIMP) : 73.38
🫀 Zone 1 : 18 min
🫀 Zone 2 : 8 min
🫀 Zone 3 : 13 min
Warm-up: 400m in Z2 Swim of choice Session:
5 blocks of:
50m in Z3 kick with flutter
100m in Z3 NL
R = 2 min between each block
Cool-down: 400m in Z1 Swim of choice
🏃♂️
Running
– Technique/Efficiency
View session
Duration : 39.5 min
Distance : 11 m
Load (TRIMP) : 94.5
🫀 Zone 1 : 12 min
🫀 Zone 3 : 28 min
Warm-up: 15min jog Z2Main set:
5x1000m Z3 R=3min
8x50m strides
Cool down: 10min easy Z1
🏊♀️
Swimming
– V02 Max
View session
Duration : 39.5 min
Distance : 1800 m
Load (TRIMP) : 142.5
🫀 Zone 1 : 9 min
🫀 Zone 2 : 7 min
🫀 Zone 5 : 24 min
Warm-up: 400m in Z2 Swim of choice Session:
12 blocks of :
100m in Z5 Fast Full stroke
R = 30 s between each block
Cool-down: 200m in Z1 4 Strokes
🏊♀️
Swimming
– Threshold
View session
Duration : 39.5 min
Distance : 2300 m
Load (TRIMP) : 108.5
🫀 Zone 1 : 2 min
🫀 Zone 2 : 7 min
🫀 Zone 3 : 31 min
Warm-up: 400m in Z2 PB Session:
1800m in Z3 PB gentle amplitude
Cool-down: 100m in Z1 Stroke of choice
🏊♀️
Swimming
– Base Training
View session
Duration : 39.5 min
Distance : 1700 m
Load (TRIMP) : 73.5
🫀 Zone 1 : 6 min
🫀 Zone 2 : 34 min
Warm-up: 200m in Z2 Swim of choice Session:
5 x 300m in Z2 with Pull Buoy R=20s
Cool-down: 200m in Z1 Swim of choice
🏊♀️
Swimming
– Base Training
View session
Duration : 39.5 min
Distance : 1700 m
Load (TRIMP) : 73.5
🫀 Zone 1 : 6 min
🫀 Zone 2 : 34 min
Warm-up: 200m in Z2 Swim of choice Session:
5 x 300m in Z2 with Pull Buoy R=20s
Cool-down: 200m in Z1 Swim of choice
🥾
Trail Running
– Strength x Cadence
View session
Duration : 39.5 min
D+ : 300
Load (TRIMP) : 77.5
🫀 Zone 1 : 15 min
🫀 Zone 2 : 20 min
🫀 Zone 5 : 5 min
Warm-up: 15min Z2Main set:
6x45s Z5 R=1min
finish with 5min Z2
Cool down: 10min Z1
🏃♂️
Running
– V02 Max
View session
Duration : 39.6 min
Distance : 10 m
Load (TRIMP) : 142
🫀 Zone 1 : 14 min
🫀 Zone 5 : 26 min
Warm-up: 15min jog Z2Main set:
8x800m Z5 R=2min
Cool down: 10min easy Z1
🏊♀️
Swimming
– Technique/Efficiency
View session
Duration : 39.75 min
Distance : 1500 m
Load (TRIMP) : 75.25
🫀 Zone 1 : 20 min
🫀 Zone 2 : 4 min
🫀 Zone 3 : 16 min
Warm-up: 200m in Z2 PB Session:
6 blocks of :
50m in Z3 kick with flutter
100m in Z3 Freestyle
R = 2 mins between each block
Cool-down: 400m in Z1 Swim of choice
🏃♂️
Running
– Strength x Cadence
View session
Duration : 39.8 min
Distance : 10 m
Load (TRIMP) : 101
🫀 Zone 1 : 22 min
🫀 Zone 4 : 12 min
🫀 Zone 5 : 6 min
Warm-up: 15min jog Z2Main set:
6x15s Z5 R=90s
4x600m Z4 R=3min
6x200m Z5 R=1min
Cool down: 10min easy Z1
🏃♂️
Running
– V02 Max
View session
Duration : 40 min
Load (TRIMP) : 90
🫀 Zone 1 : 20 min
🫀 Zone 2 : 10 min
🫀 Zone 5 : 10 min
Warm-up: 10 mins in Z2Session:
10 x 1 min in Z5, R = 1 min
Cool-down: 10 mins in Z1
🏃♂️
Running
– V02 Max
View session
Duration : 40 min
Load (TRIMP) : 90
🫀 Zone 1 : 20 min
🫀 Zone 2 : 10 min
🫀 Zone 5 : 10 min
Warm-up: 10 min in Z2Session:
5 x 2 min in Z5, R = 2 min
Cool-down: 10 min in Z1
🏃♂️
Running
– V02 Max
View session
Duration : 40 min
Distance : 3200 m
Load (TRIMP) : 90
🫀 Zone 1 : 20 min
🫀 Zone 2 : 10 min
🫀 Zone 5 : 10 min
Warm-up: 10 min in Z2Session:
8 x 400m in Z5 (95% VMA), R = 1 min 15 s
Cool-down: 10 min in Z1
🏃♂️
Running
– Threshold
View session
Duration : 40 min
Load (TRIMP) : 96
🫀 Zone 1 : 17 min
🫀 Zone 2 : 10 min
🫀 Zone 3 : 3 min
🫀 Zone 5 : 10 min
Warm-up: 10 mins in Z2Session:
3 mins in Z3, R = 3 mins
10 mins in Z5, R = 4 mins
Cool-down: 10 mins in Z1
🏃♂️
Running
– Base Training
View session
Duration : 40 min
Load (TRIMP) : 75
🫀 Zone 1 : 5 min
🫀 Zone 2 : 35 min
Warm-up: 10 min warm-up (Z2).Session:
25 min of easy running (Z2) while managing negative thoughts: when a limiting thought arises (e.g., "I won't make it"), recognize it, then actively replace it with a positive thought or action plan (e.g., "I'll slow down, walk, refuel").
Cool-down: 5 min of walking (Z1).
🏃♂️
Running
– Base Training
View session
Duration : 40 min
Load (TRIMP) : 75
🫀 Zone 1 : 5 min
🫀 Zone 2 : 35 min
Warm-up: 10 min warm-up (Z2).Session:
25 min of easy running (Z2) while focusing on a point in space (e.g., 10m in front of you) and concentrating on your stride to reach that point. Repeat by focusing on other points. Improves concentration and distance management.
Cool-down: 5 min of walking (Z1).
🏃♂️
Running
– Base Training
View session
Duration : 40 min
Load (TRIMP) : 75
🫀 Zone 1 : 5 min
🫀 Zone 2 : 35 min
Warm-up: 10 min of warm-up (Z2).Session:
25 min of easy running (Z2) practicing self-compassion: treat yourself with the same kindness you would offer a friend in difficulty. Replace judgment with encouragement, criticism with understanding. Useful for times of extreme fatigue.
Cool-down: 5 min of walking (Z1).
🏃♂️
Running
– Base Training
View session
Duration : 40 min
Load (TRIMP) : 75
🫀 Zone 1 : 5 min
🫀 Zone 2 : 35 min
Warm-up: 10 min warm-up (Z2).Session:
25 min of easy running (Z2) while practicing negative thought management: when a limiting thought arises (e.g., "I can't do this"), acknowledge it, then actively replace it with a positive thought or action plan ("I'll slow down, walk, refuel").
Cool-down: 5 min of walking (Z1).
🏃♂️
Running
– Base Training
View session
Duration : 40 min
Load (TRIMP) : 75
🫀 Zone 1 : 5 min
🫀 Zone 2 : 35 min
Warm-up: 10 min warm-up (Z2).Session:
25 min of easy running (Z2) while focusing on a point in space (e.g., 10m in front of you) and concentrating on your stride to reach that point. Repeat by focusing on other points. Improves concentration and distance management.
Cool-down: 5 min of walking (Z1).
🏃♂️
Running
– Base Training
View session
Duration : 40 min
Load (TRIMP) : 75
🫀 Zone 1 : 5 min
🫀 Zone 2 : 35 min
Warm-up: 10 min of warm-up (Z2).Session:
25 min of easy running (Z2) practicing self-compassion: treat yourself with the same kindness you would offer a struggling friend. Replace judgment with encouragement, criticism with understanding. Useful for moments of extreme fatigue.
Cool-down: 5 min of walking (Z1).
🏃♂️
Running
– Fartlek
View session
Duration : 40 min
Distance : 11 m
Load (TRIMP) : 100
🫀 Zone 1 : 10 min
🫀 Zone 3 : 30 min
Warm-up: 15min jog Z2Main set:
3x10min Z3/4 progressive R=5min
4 strides
Cool down: 10min easy Z1
🏃♂️
Running
– Specific Pace
View session
Duration : 40 min
Distance : 12 m
Load (TRIMP) : 100
🫀 Zone 2 : 20 min
🫀 Zone 3 : 20 min
Warm-up: 15min jog Z2Main set:
10min Z2
20min Z3
10min Z2
Cool down: 10min easy Z1
🏃♂️
Running
– Base Training
View session
Duration : 40 min
Distance : 6 m
Load (TRIMP) : 80
🫀 Zone 2 : 40 min
Warm-up: 10min jog Z2Main set:
40min Z2
Cool down: 5min easy Z1
🏃♂️
Running
– Threshold
View session
Duration : 40 min
Distance : 13 m
Load (TRIMP) : 130
🫀 Zone 1 : 10 min
🫀 Zone 4 : 30 min
Warm-up: 15min jog Z2Main set:
3x10min Z4 R=5min
Cool down: 10min easy Z1
🏃♂️
Running
– Strength
View session
Duration : 40 min
Distance : 12 m
Load (TRIMP) : 100
🫀 Zone 1 : 10 min
🫀 Zone 3 : 30 min
Warm-up: 15min jog Z2Main set:
3x10min Z3 R=5min
Cool down: 10min easy Z1
🏃♂️
Running
– Specific Pace
View session
Duration : 40 min
Distance : 10 m
Load (TRIMP) : 130
🫀 Zone 1 : 10 min
🫀 Zone 4 : 30 min
Warm-up: 15min jog Z2Main set:
3x2000m Z4 R=5min
Cool down: 10min easy Z1
🏃♂️
Running
– Threshold
View session
Duration : 40 min
Distance : 8 m
Load (TRIMP) : 124
🫀 Zone 1 : 12 min
🫀 Zone 4 : 28 min
Warm-up: 12min jog Z2Main set:
7x4min Z4 R=2min
Cool down: 8min easy Z1
🏃♂️
Running
– Cadence
View session
Duration : 40 min
Distance : 13 m
Load (TRIMP) : 103
🫀 Zone 1 : 16 min
🫀 Zone 3 : 9 min
🫀 Zone 4 : 15 min
Warm-up: 15min jog Z2Main set:
6x500m Z4 R=2min
3x3min Z3 R=3min
Cool down: 10min easy Z1
🏃♂️
Running
– Specific Pace
View session
Duration : 40 min
Distance : 10 m
Load (TRIMP) : 100
🫀 Zone 1 : 10 min
🫀 Zone 3 : 30 min
Warm-up: 15min jog Z2Main set:
3x10min Z3 R=5min
Cool down: 10min easy Z1
🏊♀️
Swimming
– Base Training
View session
Duration : 40 min
Distance : 2000 m
Load (TRIMP) : 84
🫀 Zone 1 : 4 min
🫀 Zone 2 : 30 min
🫀 Zone 3 : 4 min
🫀 Zone 4 : 2 min
Warm-up: 300m freestyle Z2Main set:
4x400m freestyle Z2 R=1m
Cool down: 200m easy Z1
🏊♀️
Swimming
– Base Training
View session
Duration : 40 min
Distance : 2000 m
Load (TRIMP) : 84
🫀 Zone 1 : 4 min
🫀 Zone 2 : 30 min
🫀 Zone 3 : 4 min
🫀 Zone 4 : 2 min
Warm-up: 300m freestyle Z2Main set:
4x300m pull buoy freestyle Z2 R=45s
200m freestyle Z2
Cool down: 200m easy Z1
🏊♀️
Swimming
– Strength
View session
Duration : 40 min
Distance : 2200 m
Load (TRIMP) : 110
🫀 Zone 1 : 4 min
🫀 Zone 2 : 12 min
🫀 Zone 3 : 16 min
🫀 Zone 4 : 6 min
🫀 Zone 5 : 2 min
Warm-up: 300m freestyle Z2Main set:
4x150m paddles backstroke Z3 R=20s
8x50m backstroke Z4 R=15s
4x100m pull buoy backstroke Z3 R=20s
Cool down: 200m easy Z1
🚴♂️
Cycling
– Base Training
View session
Duration : 40 min
D+ : 20
Load (TRIMP) : 80
🫀 Zone 2 : 40 min
Session: 40 min in Z2 (flat, very easy, hands on the hoods, very low elevation if possible)
🚴♂️
Cycling
– Base Training
View session
Duration : 40 min
D+ : 20
Load (TRIMP) : 80
🫀 Zone 2 : 40 min
Session: 40 min in Z2 (flat, very easy, hands on the brake hoods, very slight elevation if possible, post-race/big session)
🔄
Brick Session
– Technique/Efficiency
View session
Duration : 40 min
Load (TRIMP) : 110
🫀 Zone 1 : 5 min
🫀 Zone 2 : 10 min
🫀 Zone 3 : 15 min
🫀 Zone 4 : 10 min
Warm-up: 10 min in Z2 (swimming)Session:
15 min in Z3 (swimming), 10 min in Z4 (running)
Cool-down: 5 min in Z1 (running)
Work on quick transitions from swimming to running.
🔄
Brick Session
– MAP (PMA)
View session
Duration : 40 min
Load (TRIMP) : 85
🫀 Zone 1 : 20 min
🫀 Zone 2 : 10 min
🫀 Zone 4 : 5 min
🫀 Zone 5 : 5 min
Warm-up: 10 min in Z2 (running)Session:
10 min in Z4 (running sprints), 10 min in Z5 (bike sprints)
Cool-down: 10 min in Z1 (bike)
Maximum speed work over sequences.
🏠
Indoor Cycling
– Specific Pace
View session
Duration : 40 min
Load (TRIMP) : 64
🫀 Zone 1 : 16 min
🫀 Zone 2 : 24 min
Warm-up: 15 min in Z2Session:
3 min in Z2 cadence ~ 80 RPM, R = 2 min
3 min in Z2 cadence ~ 100 RPM, R = 2 min
3 min in Z2 cadence ~ 120 RPM, R = 2 min
Cool-down: 10 min in Z1
🏠
Indoor Cycling
– Base Training
View session
Duration : 40 min
Load (TRIMP) : 75
🫀 Zone 1 : 5 min
🫀 Zone 2 : 35 min
Warm-up: 5 min in Z2 (free cadence)Session:
30 min continuous in Z2
Cool-down: 5 min in Z1 (free cadence)
💪
Strength & Conditioning
View session
Duration : 40 min
🫀 Zone 1 : 18 min
🫀 Zone 2 : 14 min
🫀 Zone 3 : 6 min
🫀 Zone 4 : 2 min
Warm-up: 5 min in Z2 light cardio + hip/ankle mobility (circles, dynamic lunges). Session:
30 min in Z3
1. Plank – 3 x 30 sec (tight abs, straight back).
2. Squats – 3 x 15 reps (feet shoulder-width, controlled descent).
3. Push-ups – 3 x 12 reps (alignment head-hips-feet).
4. Forward lunges – 3 x 10 reps per leg (back knee close to the ground).
5. Side plank – 2 x 30 sec on each side (body aligned).
6. Superman – 3 x 20 sec (lower back plank, arms and legs lifted).
7. Burpees – 3 x 10 reps (smooth sequence, explosive jump).
8. Crunches – 3 x 20 reps (controlled movement, without pulling on the neck).
Cool-down: 5 min in Z2 Stretching quadriceps, hamstrings, psoas, 30 sec / leg, + deep breathing.
💪
Strength & Conditioning
View session
Duration : 40 min
🫀 Zone 1 : 18 min
🫀 Zone 2 : 14 min
🫀 Zone 3 : 6 min
🫀 Zone 4 : 2 min
Warm-up: 5 min in Z2 jumping jacks, high knees and dynamic squats. Session:
30 min in Z3
1. Weighted squats: 3 x 10 reps, 3 sec descent / explosive ascent.
2. Alternating reverse lunges: 3 x 10 reps / leg, either with or without weight.
3. Hip thrust: 3 x 12 reps, explosive ascent, control on descent.
4. Dynamic plank hold: 3 x 30 sec, alternating knees to elbows.
5. Romanian deadlift (or good morning): 3 x 10 reps, focus on hamstring stretch.
6. Push-ups (or bench push-ups): 3 x 15 reps, control on descent.
7. Side plank: 2 x 30 sec / side, with leg lift if possible.
8. Superman hold + arm pulls: 3 x 30 sec, to strengthen the posterior chain.
Cool-down: 5 min in Z2 Stretching hamstrings, quads, back, shoulders.
💪
Strength & Conditioning
View session
Duration : 40 min
🫀 Zone 1 : 18 min
🫀 Zone 2 : 14 min
🫀 Zone 3 : 6 min
🫀 Zone 4 : 2 min
Warm-up: 5 min in Z2 jumping jacks, high knees and dynamic squats. Session:
30 min in Z3
1. Heavy squats (or slow tempo): 4 x 6 reps, 5 sec descent, explosive ascent.
2. Weighted Bulgarian lunges: 3 x 6 reps / leg, control and stability of the pelvis.
3. Heavy hip thrust: 4 x 6 reps, explosive ascent, 1 sec pause at the top.
4. Romanian deadlift (or straight-leg deadlift): 3 x 6 reps, 4 sec descent tempo.
5. Pull-ups or unilateral rowing: 3 x 6-8 reps, powerful pull, tight core.
6. Anti-rotation plank (Pallof press or plank with pull): 3 x 30 sec / side.
7. Vertical jumps (or box jump): 3 x 5 explosive jumps, complete recovery between reps.
8. Calf raises on step: 3 x 12 reps, slow descent, dynamic ascent.
Long recovery between sets (2 min) to ensure intensity.
Heavy load if possible or very slow tempo to recruit maximum strength fibers.
Can mix with home trainer sprints if you want to transfer to bike!
Cool-down: 5 min in Z2 Stretching hamstrings, quads, back, shoulders.
💪
Strength & Conditioning
View session
Duration : 40 min
🫀 Zone 1 : 18 min
🫀 Zone 2 : 14 min
🫀 Zone 3 : 6 min
🫀 Zone 4 : 2 min
Warm-up (5 min)- Dynamically move with the resistance band (light pulls, extensions).
Perform 3 rounds of the following circuit, with 45-60 seconds of rest between each round.
- Squat with band around the knees: 15-20 repetitions (push the knees outward).
- Chest Pull Apart: 15-20 repetitions.
- Lunges with band around the ankles: 10-12 repetitions per leg.
- Seated rowing with band: 15-20 repetitions.
- Side hip abduction with band: 15-20 repetitions per side.
- Tricep extensions with band: 15-20 repetitions.
- Light stretching.
💪
Strength & Conditioning
View session
Duration : 40 min
🫀 Zone 1 : 18 min
🫀 Zone 2 : 14 min
🫀 Zone 3 : 6 min
🫀 Zone 4 : 2 min
Warm-up (5 min)- Flutter kicks on the ground, ankle rotations.
- Flutter Kicks on the ground (with or without ankle weights): 3 sets of 45-60 seconds.
- Leg Scissors: 3 sets of 15-20 repetitions per leg.
- Straight Leg Raises: 3 sets of 15-20 repetitions per leg.
- Hip Flexor March (slow knee raises): 3 sets of 10-12 repetitions per leg.
- Seated calf raises with weights (for ankles): 3 sets of 15-20 repetitions.
Take 45-60 seconds of rest between each set.
Cool-down (5 min)- Gentle stretches for hips and calves.
💪
Strength & Conditioning
View session
Duration : 40 min
🫀 Zone 1 : 18 min
🫀 Zone 2 : 14 min
🫀 Zone 3 : 6 min
🫀 Zone 4 : 2 min
Warm-up (10 min)- Light running drills, side shuffles, butt kicks.
Perform 3-4 rounds with 90 seconds of rest between each round.
- Agility Ladder: 2-3 varied exercises (e.g., quick feet, in-out, ickey shuffle).
- Side Jumps (over cone/line): 10-12 repetitions per side.
- Cariocas: 20-30 meters per side.
- Single-leg Hops with slight direction changes: 10-12 per leg.
- Dynamic Side Plank Hip Dips: 10-12 repetitions per side.
- Dynamic stretches for hips and ankles.
💪
Strength & Conditioning
View session
Duration : 40 min
🫀 Zone 1 : 18 min
🫀 Zone 2 : 14 min
🫀 Zone 3 : 6 min
🫀 Zone 4 : 2 min
Warm-up (10 min)- Shadow boxing, arm circles, and crossed legs.
Perform 3-4 rounds with 60 seconds of rest between each round.
- Squat with picking up an object from the ground: 10-12 repetitions.
- Crawling under/over low obstacles: 10-12 repetitions (simulate transition arch).
- Hopping on one foot while putting on/taking off a sock (simulated): 20-30 seconds per leg.
- Crab Walk: 15-20 meters (forward/backward).
- Medicine Ball Throws (against the wall, varied: lateral, chest, overhead): 10-12 repetitions.
- Dynamic stretches for hips and back.
💪
Strength & Conditioning
View session
Duration : 40 min
🫀 Zone 1 : 18 min
🫀 Zone 2 : 14 min
🫀 Zone 3 : 6 min
🫀 Zone 4 : 2 min
Warm-up (5 min)- Gentle mobilizations.
- Intense Foam Rolling: 10-15 minutes. Slowly roll over quadriceps, hamstrings, calves, glutes, IT band, back, and shoulders. Hold for 30-60 seconds on tension points.
- Massage Ball (lacrosse ball or tennis ball): 10 minutes. Target glutes (piriformis), the arch of the foot, upper back (between the shoulder blades), and shoulders.
- Gentle compression with roller: On calves or thighs, press with the roller then perform joint flexion-extension. 1-2 min per muscle.
- Hydration, very gentle stretching of worked areas.
💪
Strength & Conditioning
View session
Duration : 40 min
🫀 Zone 1 : 18 min
🫀 Zone 2 : 14 min
🫀 Zone 3 : 6 min
🫀 Zone 4 : 2 min
Warm-up (5 min)- Gentle breaths, light mobilizations.
- Deep Squat: 3-5 minutes of active holding, exploring micro-movements.
- Pigeon Stretch: 3-5 minutes per side, relaxing completely into the posture.
- Frog Stretch: 3-5 minutes of holding. Let the hips open progressively.
- Legs Up The Wall stretch: 3-5 minutes per leg. Extend one leg along the wall and gently pull with a strap.
- Shoulder stretch (passive suspension on a bar or bench): 3-5 minutes. Let gravity stretch the shoulders.
- Relaxation on the ground.
💪
Strength & Conditioning
View session
Duration : 40 min
🫀 Zone 1 : 18 min
🫀 Zone 2 : 14 min
🫀 Zone 3 : 6 min
🫀 Zone 4 : 2 min
Warm-up (5 min)- Short mindfulness meditation.
- Deep and conscious breaths.
- Body scan stretching: Chain stretches for the whole body (feet, ankles, calves, knees, thighs, hips, pelvis, abdomen, lower back, middle back, upper back, shoulders, arms, hands, neck, head) focusing on the sensations of each part. Hold for 30-45 seconds per area.
- Diaphragmatic breathing with abdominal stretching: Lying on your back, one hand on the abdomen, feel the expansion on inhalation.
- Visualization: During stretches, visualize your muscles lengthening and your joints freeing up.
- Sound bath (optional): Listen to relaxing music or nature sounds during the session.
- Final relaxation, integration of sensations.
💪
Strength & Conditioning
View session
Duration : 40 min
🫀 Zone 1 : 18 min
🫀 Zone 2 : 14 min
🫀 Zone 3 : 6 min
🫀 Zone 4 : 2 min
Warm-up (5 min)- Deep breaths, very gentle joint mobilizations.
- Full Foam Rolling: 10-15 minutes, focusing on tension areas (quadriceps, hamstrings, calves, glutes, IT band, upper back).
- Long and passive static stretches:
- Hamstrings on the floor (extended leg, strap): 2-3 minutes per leg.
- Quadriceps (Couch Stretch or Heel to Glute): 2-3 minutes per leg.
- Glutes (Pigeon or Figure 4): 2-3 minutes per side.
- Calves (extended and bent leg): 2-3 minutes per leg.
- Gentle spinal mobilizations (Cat-Cow, floor twists): 5-10 slow repetitions.
- Deep breaths, total relaxation.
💪
Strength & Conditioning
View session
Duration : 40 min
🫀 Zone 1 : 18 min
🫀 Zone 2 : 14 min
🫀 Zone 3 : 6 min
🫀 Zone 4 : 2 min
Warm-up (5 min)- Deep breaths, very gentle joint mobilizations.
- Complete Foam Rolling: 10-15 minutes, focusing on tension areas (quadriceps, hamstrings, calves, glutes, IT band, upper back).
- Long, passive static stretches:
- Hamstrings on the floor (leg extended, strap): 2-3 minutes per leg.
- Quadriceps (Couch Stretch or heel to butt): 2-3 minutes per leg.
- Glutes (Pigeon or Figure 4): 2-3 minutes per side.
- Calves (straight and bent leg): 2-3 minutes per leg.
- Gentle spinal mobilizations (Cat-Cow, floor twists): 5-10 slow repetitions.
- Deep breaths, total relaxation.
💪
Strength & Conditioning
View session
Duration : 40 min
🫀 Zone 1 : 18 min
🫀 Zone 2 : 14 min
🫀 Zone 3 : 6 min
🫀 Zone 4 : 2 min
Warm-up (10 min)- Sidesteps, cross steps, light jumps.
Perform 3-4 rounds with 60-90 seconds of rest between each round.
- Slalom between 5 cones/objects (short and tight): 2-3 repetitions.
- Agility square (forwards, backwards, sides): 2-3 repetitions per direction.
- Star Jumps: 10-12 repetitions.
- Bear Crawl: 15-20 meters (forwards/backwards).
- Fast sidesteps: 15-20 meters per side.
- Dynamic hip and leg stretches.
💪
Strength & Conditioning
– Strength
View session
Duration : 40 min
🫀 Zone 1 : 4 min
🫀 Zone 2 : 12 min
🫀 Zone 3 : 14 min
🫀 Zone 4 : 8 min
🫀 Zone 5 : 2 min
Warm-up: 5min mobility dynamicMain circuit:
Circuit 3 rounds: 15 squats, 10 lunges/leg, 20 mountain climbers, 40s plank. R=90s between rounds
Cool down: 5min stretch static
💪
Strength & Conditioning
– Strength
View session
Duration : 40 min
🫀 Zone 1 : 4 min
🫀 Zone 2 : 12 min
🫀 Zone 3 : 14 min
🫀 Zone 4 : 8 min
🫀 Zone 5 : 2 min
Warm-up: 5min mobility dynamicMain circuit:
3x10 kettlebell swings, 3x12 dumbbell lunges/leg, 3x10 push-ups, 3x30s bicycle crunch
Cool down: 5min stretch static
💪
Strength & Conditioning
– Strength
View session
Duration : 40 min
🫀 Zone 1 : 4 min
🫀 Zone 2 : 12 min
🫀 Zone 3 : 14 min
🫀 Zone 4 : 8 min
🫀 Zone 5 : 2 min
Warm-up: 5min mobility dynamicMain circuit:
3x15 box jumps, 3x10 power push-ups, 3x12 V-ups, 3x40s high plank with shoulder taps
Cool down: 5min stretch static
💪
Strength & Conditioning
– Technique/Efficiency
View session
Duration : 40 min
🫀 Zone 1 : 6 min
🫀 Zone 2 : 18 min
🫀 Zone 3 : 12 min
🫀 Zone 4 : 4 min
Warm-up: 5min mobility dynamicMain circuit:
4x15 forward lunges/leg, 4x15 knee tucks, 3x12 Russian twists, 3x12 bird dog, 1min rest between exercises
Cool down: 5min stretch static
💪
Strength & Conditioning
– Technique/Efficiency
View session
Duration : 40 min
🫀 Zone 1 : 6 min
🫀 Zone 2 : 18 min
🫀 Zone 3 : 12 min
🫀 Zone 4 : 4 min
Warm-up: 5min mobility dynamicMain circuit:
Circuit 4 rounds: 10 single-leg squats/leg, 15 bird dog crunches, 30s balance on bosu/leg, 45s dynamic toe taps, R=90s between rounds
Cool down: 5min stretch static
💪
Strength & Conditioning
– Strength
View session
Duration : 40 min
🫀 Zone 1 : 4 min
🫀 Zone 2 : 12 min
🫀 Zone 3 : 14 min
🫀 Zone 4 : 8 min
🫀 Zone 5 : 2 min
Warm-up: 5min mobility dynamicMain circuit:
Circuit 4 rounds: 15 split squats/leg, 15 push-ups, 24 windmills, 60s bear crawl hold. R=90s between rounds
Cool down: 5min stretch static
💪
Strength & Conditioning
– Strength
View session
Duration : 40 min
🫀 Zone 1 : 4 min
🫀 Zone 2 : 12 min
🫀 Zone 3 : 14 min
🫀 Zone 4 : 8 min
🫀 Zone 5 : 2 min
Warm-up: 5min mobility dynamicMain circuit:
Circuit 4 rounds: 20 skater jumps, 15 step-ups/leg, 12 push-ups, 45s mountain climbers. R=1min between rounds
Cool down: 5min stretch static
💪
Strength & Conditioning
– Technique/Efficiency
View session
Duration : 40 min
🫀 Zone 1 : 6 min
🫀 Zone 2 : 18 min
🫀 Zone 3 : 12 min
🫀 Zone 4 : 4 min
Warm-up: 5min mobility dynamicMain circuit:
4x10 bridge marches, 3x30s glute bridge hold, 4x12 dead bug, 3x10 plank walkouts, 3x15 lateral leg raises
Cool down: 5min stretch static
💪
Strength & Conditioning
– Technique/Efficiency
View session
Duration : 40 min
🫀 Zone 1 : 6 min
🫀 Zone 2 : 18 min
🫀 Zone 3 : 12 min
🫀 Zone 4 : 4 min
Warm-up: 5min mobility dynamicMain circuit:
4x12 leg swings/side, 3x10 reverse lunges/leg, 3x15 arm circles, 4x30s lateral lunges
Cool down: 5min stretch static
💪
Strength & Conditioning
– Technique/Efficiency
View session
Duration : 40 min
🫀 Zone 1 : 6 min
🫀 Zone 2 : 18 min
🫀 Zone 3 : 12 min
🫀 Zone 4 : 4 min
Warm-up: 5min mobility dynamicMain circuit:
Circuit 3 rounds: 10 box pistols/leg, 15 balance beam walk, 30s yoga tree pose/leg, 20 plank to push-up. R=1min between rounds
Cool down: 5min stretch static
💪
Strength & Conditioning
– Technique/Efficiency
View session
Duration : 40 min
🫀 Zone 1 : 6 min
🫀 Zone 2 : 18 min
🫀 Zone 3 : 12 min
🫀 Zone 4 : 4 min
Warm-up: 5min mobility dynamicMain circuit:
Circuit 3 rounds: 20 high knees, 15 kettlebell swings, 10 the world’s greatest stretch/side, 30s plank. R=1min between rounds
Cool down: 5min stretch static
💪
Strength & Conditioning
– Technique/Efficiency
View session
Duration : 40 min
🫀 Zone 1 : 6 min
🫀 Zone 2 : 18 min
🫀 Zone 3 : 12 min
🫀 Zone 4 : 4 min
Warm-up: 5min mobility dynamicMain circuit:
4x12 skater lunges, 3x15 single-leg calf raises/side, 3x12 goblet squat, 3x10 banded hip extensions
Cool down: 5min stretch static
💪
Strength & Conditioning
– Technique/Efficiency
View session
Duration : 40 min
🫀 Zone 1 : 6 min
🫀 Zone 2 : 18 min
🫀 Zone 3 : 12 min
🫀 Zone 4 : 4 min
Warm-up: 5min mobility dynamicMain circuit:
Circuit 4 rounds: 15 backward toe touch, 10 split squat pulses/leg, 12 archer rows, 30s front plank. R=1min between rounds
Cool down: 5min stretch static
💪
Strength & Conditioning
– Strength
View session
Duration : 40 min
🫀 Zone 1 : 4 min
🫀 Zone 2 : 12 min
🫀 Zone 3 : 14 min
🫀 Zone 4 : 8 min
🫀 Zone 5 : 2 min
Warm-up: 5min mobility dynamicMain circuit:
Circuit 3 rounds: 15 kettlebell goblet squats, 10 reverse lunges/leg, 12 single-leg deadlifts/leg, 30s mountain climbers. R=90s between rounds
Cool down: 5min stretch static
💪
Strength & Conditioning
– Strength
View session
Duration : 40 min
🫀 Zone 1 : 4 min
🫀 Zone 2 : 12 min
🫀 Zone 3 : 14 min
🫀 Zone 4 : 8 min
🫀 Zone 5 : 2 min
Warm-up: 5min mobility dynamicMain circuit:
4x15 goblet squats, 3x12 split squats/leg, 3x10 single-leg calf raises/leg, 4x40s hollow hold. R=75s between sets
Cool down: 5min stretch static
💪
Strength & Conditioning
– Strength
View session
Duration : 40 min
🫀 Zone 1 : 4 min
🫀 Zone 2 : 12 min
🫀 Zone 3 : 14 min
🫀 Zone 4 : 8 min
🫀 Zone 5 : 2 min
Warm-up: 5min mobility dynamicMain circuit:
Circuit 3 rounds: 15 push-ups, 12 overhead squats, 10 bent-over rows/arm, 30s static lunges/leg. R=1min between rounds
Cool down: 5min stretch static
💪
Strength & Conditioning
– Strength
View session
Duration : 40 min
🫀 Zone 1 : 4 min
🫀 Zone 2 : 12 min
🫀 Zone 3 : 14 min
🫀 Zone 4 : 8 min
🫀 Zone 5 : 2 min
Warm-up: 5min mobility dynamicMain circuit:
Circuit 3 rounds: 15 renegade rows/arm, 12 dumbbell front squats, 10 box jumps, 12 sit-ups. R=75s between rounds
Cool down: 5min stretch static
💪
Strength & Conditioning
– Technique/Efficiency
View session
Duration : 40 min
🫀 Zone 1 : 6 min
🫀 Zone 2 : 18 min
🫀 Zone 3 : 12 min
🫀 Zone 4 : 4 min
Warm-up: 5min mobility dynamicMain circuit:
3x10 T raises, 3x15 Y raises, 3x12 reverse flies, 3x45s side plank/side
Cool down: 5min stretch static
💪
Strength & Conditioning
– Technique/Efficiency
View session
Duration : 40 min
🫀 Zone 1 : 6 min
🫀 Zone 2 : 18 min
🫀 Zone 3 : 12 min
🫀 Zone 4 : 4 min
Warm-up: 5min mobility dynamicMain circuit:
3x15 dynamic quad stretch, 3x10 arm swings, 3x12 cat-cow, 3x15 scapular push-ups
Cool down: 5min stretch static
💪
Strength & Conditioning
– Technique/Efficiency
View session
Duration : 40 min
🫀 Zone 1 : 6 min
🫀 Zone 2 : 18 min
🫀 Zone 3 : 12 min
🫀 Zone 4 : 4 min
Warm-up: 5min mobility dynamicMain circuit:
Circuit 5 rounds: 10 T-drills, 12 zig-zag hops, 8 single-leg lateral hops/leg, 15s heel-to-toe walk. R=1min between rounds
Cool down: 5min stretch static
💪
Strength & Conditioning
– Strength
View session
Duration : 40 min
🫀 Zone 1 : 4 min
🫀 Zone 2 : 12 min
🫀 Zone 3 : 14 min
🫀 Zone 4 : 8 min
🫀 Zone 5 : 2 min
Warm-up: 5min mobility dynamicMain circuit:
Circuit 4 rounds: 10 box jumps, 20 lateral lunges/leg, 12 hip thrusts, 30s high knees. R=1min 30s
Cool down: 5min stretch static
💪
Strength & Conditioning
– Strength
View session
Duration : 40 min
🫀 Zone 1 : 4 min
🫀 Zone 2 : 12 min
🫀 Zone 3 : 14 min
🫀 Zone 4 : 8 min
🫀 Zone 5 : 2 min
Warm-up: 5min mobility dynamicMain circuit:
Circuit 4 rounds: 10 pistol squats/leg, 15 tricep push-ups, 20 mountain climbers, 1min wall sit. R=1min
Cool down: 5min stretch static
💪
Strength & Conditioning
– Strength
View session
Duration : 40 min
🫀 Zone 1 : 4 min
🫀 Zone 2 : 12 min
🫀 Zone 3 : 14 min
🫀 Zone 4 : 8 min
🫀 Zone 5 : 2 min
Warm-up: 5min mobility dynamicMain circuit:
Circuit 4 rounds: 20 squat jumps, 15 plank shoulder taps, 12 kettlebell swings, 1min plank to push-up. R=1min
Cool down: 5min stretch static
💪
Strength & Conditioning
– Technique/Efficiency
View session
Duration : 40 min
🫀 Zone 1 : 6 min
🫀 Zone 2 : 18 min
🫀 Zone 3 : 12 min
🫀 Zone 4 : 4 min
Warm-up: 5min mobility dynamicMain circuit:
4x12 single-leg glute bridges/leg, 4x15 hollow holds, 4x30s front plank, 4x12 s/l Romanian deadlifts
Cool down: 5min stretch static
💪
Strength & Conditioning
– Technique/Efficiency
View session
Duration : 40 min
🫀 Zone 1 : 6 min
🫀 Zone 2 : 18 min
🫀 Zone 3 : 12 min
🫀 Zone 4 : 4 min
Warm-up: 5min mobility dynamicMain circuit:
4x12 knee drives/leg, 4x10 skater hops/leg, 4x12 clam shells/side, 4x40s pillar bridge
Cool down: 5min stretch static
💪
Strength & Conditioning
– Strength
View session
Duration : 40 min
🫀 Zone 1 : 4 min
🫀 Zone 2 : 12 min
🫀 Zone 3 : 14 min
🫀 Zone 4 : 8 min
🫀 Zone 5 : 2 min
Warm-up: 5min mobility dynamicMain circuit:
4x12 kettlebell swings, 4x10 step-ups/leg, 4x12 glute bridges, 4x45s plank. R=1min between sets
Cool down: 5min stretch static
💪
Strength & Conditioning
– Strength
View session
Duration : 40 min
🫀 Zone 1 : 4 min
🫀 Zone 2 : 12 min
🫀 Zone 3 : 14 min
🫀 Zone 4 : 8 min
🫀 Zone 5 : 2 min
Warm-up: 5min mobility dynamicMain circuit:
Circuit 4 rounds: 20 jump squats, 15 single-leg hip thrust/leg, 20 mountain climbers. R=1min between rounds
Cool down: 5min stretch static
💪
Strength & Conditioning
– Technique/Efficiency
View session
Duration : 40 min
🫀 Zone 1 : 6 min
🫀 Zone 2 : 18 min
🫀 Zone 3 : 12 min
🫀 Zone 4 : 4 min
Warm-up: 5min mobility dynamicMain circuit:
3x15 glute bridge, 3x10 single-leg bridge/leg, 3x30s bridge hold, 3x12 deadlift with band. R=1min between sets
Cool down: 5min stretch static
💪
Strength & Conditioning
– Technique/Efficiency
View session
Duration : 40 min
🫀 Zone 1 : 6 min
🫀 Zone 2 : 18 min
🫀 Zone 3 : 12 min
🫀 Zone 4 : 4 min
Warm-up: 5min mobility dynamicMain circuit:
3x12 single-leg RDL/leg, 3x12 lateral reach/leg, 3x30s calf raises. R=1min between sets
Cool down: 5min stretch static
💪
Strength & Conditioning
– Strength
View session
Duration : 40 min
🫀 Zone 1 : 4 min
🫀 Zone 2 : 12 min
🫀 Zone 3 : 14 min
🫀 Zone 4 : 8 min
🫀 Zone 5 : 2 min
Warm-up: 5min mobility dynamicMain circuit:
Circuit 4 rounds: 20 lunges/leg, 15 squats, 12 step-ups/leg, 45s wall sit. R=1min between rounds
Cool down: 5min stretch static
💪
Strength & Conditioning
– Strength
View session
Duration : 40 min
🫀 Zone 1 : 4 min
🫀 Zone 2 : 12 min
🫀 Zone 3 : 14 min
🫀 Zone 4 : 8 min
🫀 Zone 5 : 2 min
Warm-up: 5min mobility dynamicMain circuit:
Circuit 4 rounds: 15 goblet squats, 12 reverse lunges/leg, 10 push-ups, 10 renegade rows/side with light dumbbells. R=1min
Cool down: 5min stretch static
💪
Strength & Conditioning
– Strength
View session
Duration : 40 min
🫀 Zone 1 : 4 min
🫀 Zone 2 : 12 min
🫀 Zone 3 : 14 min
🫀 Zone 4 : 8 min
🫀 Zone 5 : 2 min
Warm-up: 5min mobility dynamicMain circuit:
Circuit 4 rounds: 10 squat to press (light dumbbells), 12 lunges/leg, 10 push-ups, 12 kettlebell swings. R=1min
Cool down: 5min stretch static
💪
Strength & Conditioning
– Technique/Efficiency
View session
Duration : 40 min
🫀 Zone 1 : 6 min
🫀 Zone 2 : 18 min
🫀 Zone 3 : 12 min
🫀 Zone 4 : 4 min
Warm-up: 5min mobility dynamicMain circuit:
4x12 step-ups/leg, 4x15 calf raises, 4x10 single-leg squats/leg, 4x45s wall sit
Cool down: 5min stretch static
💪
Strength & Conditioning
– Technique/Efficiency
View session
Duration : 40 min
🫀 Zone 1 : 6 min
🫀 Zone 2 : 18 min
🫀 Zone 3 : 12 min
🫀 Zone 4 : 4 min
Warm-up: 5min mobility dynamicMain circuit:
4x12 goblet squats, 4x15 bent-over rows, 4x12 lunges with rotation/leg, 4x45s plank with shoulder taps
Cool down: 5min stretch static
💪
Strength & Conditioning
– Technique/Efficiency
View session
Duration : 40 min
🫀 Zone 1 : 6 min
🫀 Zone 2 : 18 min
🫀 Zone 3 : 12 min
🫀 Zone 4 : 4 min
Warm-up: 5min mobility dynamicMain circuit:
3x15 Bulgarian split squats/leg, 3x10 windmills, 4x12 alt. superman, 4x30s box jumps
Cool down: 5min stretch static
💪
Strength & Conditioning
– Strength
View session
Duration : 40 min
🫀 Zone 1 : 4 min
🫀 Zone 2 : 12 min
🫀 Zone 3 : 14 min
🫀 Zone 4 : 8 min
🫀 Zone 5 : 2 min
Warm-up: 5min mobility dynamicMain circuit:
3x15 front squats, 3x12 box jumps, 3x15 hanging knee raises, 3x45s bicycle crunches. R=1min between sets
Cool down: 5min stretch static
💪
Strength & Conditioning
– Technique/Efficiency
View session
Duration : 40 min
🫀 Zone 1 : 6 min
🫀 Zone 2 : 18 min
🫀 Zone 3 : 12 min
🫀 Zone 4 : 4 min
Warm-up: 5min mobility dynamicMain circuit:
Circuit 4 rounds: 20 skaters, 15 dead bugs, 10 single-leg glute bridges/leg, 20s balance on Bosu ball/leg. R=1min between rounds
Cool down: 5min stretch static
💪
Strength & Conditioning
– Technique/Efficiency
View session
Duration : 40 min
🫀 Zone 1 : 6 min
🫀 Zone 2 : 18 min
🫀 Zone 3 : 12 min
🫀 Zone 4 : 4 min
Warm-up: 5min mobility dynamicMain circuit:
Circuit 4 rounds: 15 bosu ball squats, 12 alternating supermans, 10 single-leg deadlifts with kettlebell/leg, 30s hanging knee raise. R=1min between rounds
Cool down: 5min stretch static
💪
Strength & Conditioning
– Technique/Efficiency
View session
Duration : 40 min
🫀 Zone 1 : 6 min
🫀 Zone 2 : 18 min
🫀 Zone 3 : 12 min
🫀 Zone 4 : 4 min
Warm-up: 5min mobility dynamicMain circuit:
Circuit 4 rounds: 10 single-leg lateral hops/leg, 12 Russian dolphins, 15 glute bridges, 30s hollow hold variations. R=1min between rounds
Cool down: 5min stretch static
🥾
Trail Running
– V02 Max
View session
Duration : 40 min
D+ : 150
Load (TRIMP) : 87
🫀 Zone 1 : 17 min
🫀 Zone 2 : 15 min
🫀 Zone 5 : 8 min
Warm-up: 15min Z2Main set:
8x1min Z5 R=1min
Cool down: 10min Z1
🥾
Trail Running
– V02 Max
View session
Duration : 40 min
D+ : 800
Load (TRIMP) : 80
🫀 Zone 1 : 15 min
🫀 Zone 2 : 20 min
🫀 Zone 5 : 5 min
Warm-up: 20min Z2Main set:
10x1
5min Z5 R=3min ridge peaks
Cool down: 15min Z1
🥾
Trail Running
– Cadence
View session
Duration : 40 min
D+ : 50
Load (TRIMP) : 87
🫀 Zone 1 : 17 min
🫀 Zone 2 : 15 min
🫀 Zone 5 : 8 min
Warm-up: 15min Z2Main set:
8x1min Z5 R=1min
Cool down: 10min Z1
🥾
Trail Running
– Fartlek
View session
Duration : 40 min
D+ : 150
Load (TRIMP) : 80
🫀 Zone 1 : 5 min
🫀 Zone 2 : 30 min
🫀 Zone 3 : 5 min
Warm-up: 10min Z2Main set:
15min Z2 steady
5min Z3 light effort
5min Z2 easy
Cool down: 5min Z1
🥾
Trail Running
– V02 Max
View session
Duration : 40 min
D+ : 200
Load (TRIMP) : 87
🫀 Zone 1 : 17 min
🫀 Zone 2 : 15 min
🫀 Zone 5 : 8 min
Warm-up: 15min Z2Main set:
8x1min Z5 R=1min
Cool down: 10min Z1
🥾
Trail Running
– V02 Max
View session
Duration : 40 min
D+ : 250
Load (TRIMP) : 79
🫀 Zone 1 : 19 min
🫀 Zone 2 : 15 min
🫀 Zone 5 : 6 min
Warm-up: 15min Z2Main set:
3x(2min Z5 / 1min Z1) R=3min
Cool down: 10min Z1
🧠
Mental Training
View session
Duration : 40 min
🫀 Zone 1 : 5 min
🫀 Zone 2 : 30 min
Warm-up: 10 min warm-up (Z2).Session:
25 min of easy running (Z2) while practicing negative thought management: when a limiting thought arises (e.g., "I can't do this"), acknowledge it, then actively replace it with a positive thought or action plan ("I'll slow down, walk, refuel").
Cool-down: 5 min of walking (Z1).
🧠
Mental Training
View session
Duration : 40 min
🫀 Zone 1 : 5 min
🫀 Zone 2 : 30 min
Warm-up: 10 min warm-up (Z2).Session:
25 min of easy running (Z2) by fixing a point in space (e.g., 10m in front of you) and concentrating on your stride to reach that point. Repeat by fixing other points. Improves concentration and distance management.
Cool-down: 5 min of walking (Z1).
🧠
Mental Training
View session
Duration : 40 min
🫀 Zone 1 : 5 min
🫀 Zone 2 : 30 min
Warm-up: 10 min of warm-up (Z2).Session:
25 min of easy running (Z2) practicing self-compassion: treat yourself with the same kindness you would afford a friend in difficulty. Replace judgment with encouragement, criticism with understanding. Useful for moments of extreme fatigue.
Cool-down: 5 min of walking (Z1).
🏊♀️
Swimming
– Base Training
View session
Duration : 40.07 min
Distance : 1900 m
Load (TRIMP) : 74.4
🫀 Zone 1 : 6 min
🫀 Zone 2 : 34 min
Warm-up: 300m in Z2 Swim of your choice Session:
8 x 100m in Z2 (focus on turns) R=15s
4 x 200m in Z2 R=20s
Cool-down: 100m in Z1 Swim of your choice
🏊♀️
Swimming
– Base Training
View session
Duration : 40.07 min
Distance : 1900 m
Load (TRIMP) : 74.4
🫀 Zone 1 : 6 min
🫀 Zone 2 : 34 min
Warm-up: 300m in Z2 Swim of choice Session:
8 x 100m in Z2 (focus on turns) R=15s
4 x 200m in Z2 R=20s
Cool-down: 100m in Z1 Swim of choice
🏃♂️
Running
– Strength x Cadence
View session
Duration : 40.4 min
Distance : 10 m
Load (TRIMP) : 92
🫀 Zone 1 : 25 min
🫀 Zone 4 : 12 min
🫀 Zone 5 : 4 min
Warm-up: 15min jog Z2Main set:
6x15s Z5 R=2min
6x400m Z4 R=2min
4x150m Z5 R=90s
Cool down: 10min easy Z1
🏊♀️
Swimming
– Threshold
View session
Duration : 40.5 min
Distance : 2500 m
Load (TRIMP) : 138.5
🫀 Zone 1 : 3 min
🫀 Zone 2 : 8 min
🫀 Zone 4 : 30 min
Warm-up: 400m in Z2 Swim of choice Session:
2000m in Z4 NC
Cool-down: 100m in Z1 Swim of choice
🏊♀️
Swimming
– Base Training
View session
Duration : 40.5 min
Distance : 1800 m
Load (TRIMP) : 74.5
🫀 Zone 1 : 7 min
🫀 Zone 2 : 34 min
Warm-up: 200m in Z2 Swim of choice Session:
3 x 500m in Z2 (focus on propulsion) R=45s
Cool-down: 100m in Z1 Swim of choice
🏊♀️
Swimming
– Base Training
View session
Duration : 40.5 min
Distance : 1800 m
Load (TRIMP) : 75
🫀 Zone 1 : 6 min
🫀 Zone 2 : 35 min
Warm-up: 200m in Z2 Swim of choice Session:
1000m pull buoy in Z2
500m full stroke in Z2
Cool-down: 100m in Z1 Swim of choice
🏊♀️
Swimming
– Base Training
View session
Duration : 40.5 min
Distance : 1750 m
Load (TRIMP) : 76.5
🫀 Zone 1 : 5 min
🫀 Zone 2 : 36 min
Warm-up: 300m in Z2 Swim of your choice Session:
6 x 250m in Z2 R=30s
Cool-down: 100m in Z1 Swim of your choice
🏊♀️
Swimming
– Base Training
View session
Duration : 40.5 min
Distance : 1800 m
Load (TRIMP) : 74.5
🫀 Zone 1 : 7 min
🫀 Zone 2 : 34 min
Warm-up: 200m in Z2 Swim of choice Session:
3 x 500m in Z2 (focus propulsion) R=45s
Cool-down: 100m in Z1 Swim of choice
🏊♀️
Swimming
– Base Training
View session
Duration : 40.5 min
Distance : 1800 m
Load (TRIMP) : 75
🫀 Zone 1 : 6 min
🫀 Zone 2 : 35 min
Warm-up: 200m in Z2 Swim of choice Session:
1000m pull buoy in Z2
500m full stroke in Z2
Cool-down: 100m in Z1 Swim of choice
🏊♀️
Swimming
– Base Training
View session
Duration : 40.5 min
Distance : 1750 m
Load (TRIMP) : 76.5
🫀 Zone 1 : 5 min
🫀 Zone 2 : 36 min
Warm-up: 300m in Z2 Swim of your choice Session:
6 x 250m in Z2 R=30s
Cool-down: 100m in Z1 Swim of your choice
🥾
Trail Running
– V02 Max
View session
Duration : 40.5 min
D+ : 750
Load (TRIMP) : 75.5
🫀 Zone 1 : 21 min
🫀 Zone 2 : 15 min
🫀 Zone 5 : 5 min
Warm-up: 15min Z2Main set:
5x(1min Z5 / 30s Z1) R=2min
Cool down: 10min Z1
🥾
Trail Running
– Strength x Cadence
View session
Duration : 40.5 min
D+ : 300
Load (TRIMP) : 86.5
🫀 Zone 1 : 22 min
🫀 Zone 2 : 10 min
🫀 Zone 5 : 9 min
Warm-up: 10min Z2Main set:
12x45sec Z5 R=90sec
Cool down: 5min Z1
🏃♂️
Running
– V02 Max
View session
Duration : 41 min
Load (TRIMP) : 88
🫀 Zone 1 : 18 min
🫀 Zone 2 : 15 min
🫀 Zone 5 : 8 min
Warm-up: 15 mins in Z2Session:
16 x 30 s in Z5, R = 30 s
Cool-down: 10 mins in Z1
🏃♂️
Running
– V02 Max
View session
Duration : 41 min
Load (TRIMP) : 93
🫀 Zone 1 : 21 min
🫀 Zone 2 : 10 min
🫀 Zone 5 : 11 min
Warm-up: 10 min in Z2Session:
21 x 30 s in Z5, R = 30 s
Cool-down: 10 min in Z1
🏃♂️
Running
– V02 Max
View session
Duration : 41 min
Load (TRIMP) : 88
🫀 Zone 1 : 18 min
🫀 Zone 2 : 15 min
🫀 Zone 5 : 8 min
Warm-up: 15 mins in Z2Session:
8 x 1 min in Z5, R = 1 min
Cool-down: 10 mins in Z1
🏃♂️
Running
– Fartlek
View session
Duration : 41 min
Load (TRIMP) : 85
🫀 Zone 1 : 19 min
🫀 Zone 2 : 10 min
🫀 Zone 3 : 5 min
🫀 Zone 4 : 4 min
🫀 Zone 5 : 3 min
Warm-up: 10 min in Z2Session:
5 min in Z3, R = 3 min
4 min in Z4, R = 3 min
3 min in Z5, R = 3 min
Cool-down: 10 min in Z1
🏃♂️
Running
– Cadence
View session
Duration : 41 min
Distance : 13 m
Load (TRIMP) : 116
🫀 Zone 1 : 6 min
🫀 Zone 2 : 15 min
🫀 Zone 4 : 20 min
Warm-up: 15min jog Z2Main set:
4x1km Z4 R=2min
15min Z2
Cool down: 10min easy Z1
🏃♂️
Running
– Cadence
View session
Duration : 41 min
Distance : 10 m
Load (TRIMP) : 90
🫀 Zone 1 : 10 min
🫀 Zone 2 : 25 min
🫀 Zone 5 : 6 min
Warm-up: 15min jog Z2Main set:
15min Z2
6x1min Z5 R=2min
10min Z2
Cool down: 10min easy Z1
🏊♀️
Swimming
– Base Training
View session
Duration : 41 min
Distance : 1900 m
Load (TRIMP) : 78
🫀 Zone 1 : 4 min
🫀 Zone 2 : 37 min
Warm-up: 300m in Z2 Swim of choice Session:
4 x 400m in Z2 Pull Buoy + Paddles R=20s
Cool-down: 100m in Z1 Swim of choice
🏊♀️
Swimming
– Base Training
View session
Duration : 41 min
Distance : 1900 m
Load (TRIMP) : 78
🫀 Zone 1 : 4 min
🫀 Zone 2 : 37 min
Warm-up: 300m in Z2 Swim of your choice Session:
4 x 400m in Z2 Pull Buoy + Paddles R=20s
Cool-down: 100m in Z1 Swim of your choice
🥾
Trail Running
– MAP (PMA)
View session
Duration : 41 min
D+ : 500
Load (TRIMP) : 114
🫀 Zone 1 : 10 min
🫀 Zone 2 : 17 min
🫀 Zone 5 : 14 min
Warm-up: 15min Z2Main set:
7x2min Z5 R=descending jog
2min Z2 easy
Cool down: 10min Z1
🥾
Trail Running
– V02 Max
View session
Duration : 41 min
D+ : 400
Load (TRIMP) : 80
🫀 Zone 1 : 20 min
🫀 Zone 2 : 15 min
🫀 Zone 5 : 6 min
Warm-up: 15min Z2Main set:
6x1min Z5 R=2min
Cool down: 10min Z1
🥾
Trail Running
– MAP (PMA)
View session
Duration : 41 min
D+ : 500
Load (TRIMP) : 106
🫀 Zone 1 : 10 min
🫀 Zone 2 : 15 min
🫀 Zone 4 : 14 min
🫀 Zone 5 : 2 min
Warm-up: 15min Z2Main set:
1x1min Z5
1x2min Z4
1x3min Z4
1x4min Z4
1x3min Z4
1x2min Z4
1x1min Z5 R=1min
Cool down: 10min Z1
🥾
Trail Running
– Technique/Efficiency
View session
Duration : 41 min
Load (TRIMP) : 105
🫀 Zone 1 : 13 min
🫀 Zone 2 : 10 min
🫀 Zone 4 : 18 min
Warm-up: 10min Z2Main set:
3x6min Z4 technical flat R=4min
Cool down: 5min Z1
🏊♀️
Swimming
– Specific Pace
View session
Duration : 41.09 min
Distance : 2400 m
Load (TRIMP) : 139.98
🫀 Zone 1 : 10 min
🫀 Zone 2 : 4 min
🫀 Zone 4 : 15 min
🫀 Zone 5 : 12 min
Warm-up: 200m in Z2 Swim of your choice Session:
8 x 50m in Z5, R = 10 s NC (25 fast / 25 easy)
8 x 50m in Z4, R = 10 s 50 easy crawl / 50 back
6 x 100m in Z5, R = 15 s NC (50 fast / 50 easy)
3 x 200m in Z4, R = 30 s NC (100 fast / 100 easy)
Cool-down: 200m in Z1 Swim of your choice
🏊♀️
Swimming
– Threshold
View session
Duration : 41.25 min
Distance : 2100 m
Load (TRIMP) : 107.75
🫀 Zone 1 : 14 min
🫀 Zone 2 : 4 min
🫀 Zone 3 : 9 min
🫀 Zone 4 : 15 min
Warm-up: 200m in Z2 PB PQ Session:
2 x 250m in Z3, R = 30 s (100 freestyle / 25 backstroke / 100 freestyle / 25 breaststroke)
10 x 100m in Z4, R = 20 s (100 PB, 100 NC)
Cool-down: 400m in Z1 Swim of choice
🏃♂️
Running
– V02 Max
View session
Duration : 41.5 min
Load (TRIMP) : 78.5
🫀 Zone 1 : 21 min
🫀 Zone 2 : 15 min
🫀 Zone 5 : 6 min
Warm-up: 15 min in Z2Session:
11 x 30 s in Z5, R = 1 min
Cool-down: 10 min in Z1
🏃♂️
Running
– Strength x Cadence
View session
Duration : 41.5 min
Distance : 9 m
Load (TRIMP) : 95.5
🫀 Zone 1 : 26 min
🫀 Zone 4 : 10 min
🫀 Zone 5 : 6 min
Warm-up: 12min jog Z2Main set:
10x12s Z5 R=90s
4x500m Z4 R=2min
5x200m Z5 R=90s
Cool down: 8min easy Z1
🏊♀️
Swimming
– Threshold
View session
Duration : 41.5 min
Distance : 2500 m
Load (TRIMP) : 135
🫀 Zone 1 : 5 min
🫀 Zone 2 : 8 min
🫀 Zone 4 : 29 min
Warm-up: 400m in Z2 PB PQ Session:
1900m in Z4 NC
Cool-down: 200m in Z1 4 Strokes
🚴♂️
Cycling
– Fartlek
View session
Duration : 41.5 min
Load (TRIMP) : 86.5
🫀 Zone 1 : 19 min
🫀 Zone 2 : 15 min
🫀 Zone 5 : 8 min
Warm-up: 15 mins in Z2Session:
10 x 45 s in Z5 (150% PMA), R = 1 min
Cool-down: 10 mins in Z1
🏠
Indoor Cycling
– MAP (PMA)
View session
Duration : 41.5 min
Load (TRIMP) : 87.5
🫀 Zone 1 : 23 min
🫀 Zone 2 : 10 min
🫀 Zone 5 : 9 min
Warm-up: 10 min in Z2Session:
2 blocks of :
6 x 45 s in Z5 (100% PMA), R = 45 s
R = 5 min between each block
Cool-down: 10 min in Z1
🏃♂️
Running
– V02 Max
View session
Duration : 42 min
Load (TRIMP) : 91
🫀 Zone 1 : 19 min
🫀 Zone 2 : 15 min
🫀 Zone 5 : 9 min
Warm-up: 15 mins in Z2Session:
17 x 30 s in Z5, R = 30 s
Cool-down: 10 mins in Z1
🏃♂️
Running
– V02 Max
View session
Duration : 42 min
Load (TRIMP) : 96
🫀 Zone 1 : 21 min
🫀 Zone 2 : 10 min
🫀 Zone 5 : 11 min
Warm-up: 10 min in Z2Session:
11 x 1 min in Z5, R = 1 min
Cool-down: 10 min in Z1
🏃♂️
Running
– V02 Max
View session
Duration : 42 min
Distance : 3300 m
Load (TRIMP) : 96
🫀 Zone 1 : 21 min
🫀 Zone 2 : 10 min
🫀 Zone 5 : 11 min
Warm-up: 10 mins in Z2Session:
11 x 300m in Z5 (100% VMA), R = 1 min
Cool-down: 10 mins in Z1
🏃♂️
Running
– V02 Max
View session
Duration : 42 min
Load (TRIMP) : 81
🫀 Zone 1 : 21 min
🫀 Zone 2 : 15 min
🫀 Zone 5 : 6 min
Warm-up: 15 min in Z2Session:
2 blocks of:
6 x 30 s in Z5, R = 30 s
R = 5 min between each block
Cool-down: 10 min in Z1
🏃♂️
Running
– Specific Pace
View session
Duration : 42 min
Distance : 9 m
Load (TRIMP) : 108
🫀 Zone 1 : 9 min
🫀 Zone 3 : 33 min
Warm-up: 12min jog Z2Main set:
4x1500m Z3 R=3min
Cool down: 8min easy Z1
🏃♂️
Running
– Strength
View session
Duration : 42 min
Distance : 15 m
Load (TRIMP) : 98
🫀 Zone 1 : 18 min
🫀 Zone 3 : 16 min
🫀 Zone 4 : 8 min
Warm-up: 15min jog Z2Main set:
4x4min Z3 R=4min
4x2min Z4 R=2min
Cool down: 10min easy Z1
🏊♀️
Swimming
– Threshold
View session
Duration : 42 min
Distance : 2600 m
Load (TRIMP) : 145
🫀 Zone 1 : 5 min
🫀 Zone 2 : 4 min
🫀 Zone 4 : 33 min
Warm-up: 200m in Z2 Swim of choice Session:
2200m in Z4 NC
Cool-down: 200m in Z1 Swim of choice
🏊♀️
Swimming
– Base Training
View session
Duration : 42 min
Distance : 1900 m
Load (TRIMP) : 80
🫀 Zone 1 : 4 min
🫀 Zone 2 : 38 min
Warm-up: 300m in Z2 Swim of choice Session:
4 x 400m in Z2 with fins R=30s
Cool-down: 100m in Z1 Swim of choice
🏊♀️
Swimming
– Base Training
View session
Duration : 42 min
Distance : 1500 m
Load (TRIMP) : 78
🫀 Zone 1 : 6 min
🫀 Zone 2 : 36 min
Warm-up: 300m in Z2 Swim of your choice Session:
400m Z2 (no gear)
400m Z2 (fins)
400m Z2 (pull buoy)
Cool-down: 200m in Z1 Swim of your choice
🏊♀️
Swimming
– Base Training
View session
Duration : 42 min
Distance : 1800 m
Load (TRIMP) : 78
🫀 Zone 1 : 6 min
🫀 Zone 2 : 36 min
Warm-up: 300m in Z2 Swim of your choice Session:
4 x 400m in Z2 (focus on amplitude) R=30s
Cool-down: 200m in Z1 Swim of your choice
🏊♀️
Swimming
– Base Training
View session
Duration : 42 min
Distance : 2000 m
Load (TRIMP) : 78
🫀 Zone 1 : 6 min
🫀 Zone 2 : 36 min
Warm-up: 300m in Z2 Swim of your choice Session:
6 x 300m in Z2 R=45s
Cool-down: 200m in Z1 Swim of your choice
🏊♀️
Swimming
– Base Training
View session
Duration : 42 min
Distance : 1800 m
Load (TRIMP) : 78
🫀 Zone 1 : 6 min
🫀 Zone 2 : 36 min
Warm-up: 300m in Z2 Swim of your choice Session:
4 x 400m in Z2 R=20s
Cool-down: 100m in Z1 Swim of your choice
🏊♀️
Swimming
– Base Training
View session
Duration : 42 min
Distance : 2000 m
Load (TRIMP) : 78
🫀 Zone 1 : 6 min
🫀 Zone 2 : 36 min
Warm-up: 300m in Z2 Swim of choice Session:
4 x 400m (200m kick board Z2 / 200m pull buoy Z2) R=30s
Cool-down: 100m in Z1 Swim of choice
🏊♀️
Swimming
– Base Training
View session
Duration : 42 min
Distance : 1900 m
Load (TRIMP) : 80
🫀 Zone 1 : 4 min
🫀 Zone 2 : 38 min
Warm-up: 300m in Z2 Swim of choice Session:
4 x 400m in Z2 with fins R=30s
Cool-down: 100m in Z1 Swim of choice
🏊♀️
Swimming
– Base Training
View session
Duration : 42 min
Distance : 1500 m
Load (TRIMP) : 78
🫀 Zone 1 : 6 min
🫀 Zone 2 : 36 min
Warm-up: 300m in Z2 Swim of choice Session:
400m Z2 (no equipment)
400m Z2 (fins)
400m Z2 (pull buoy)
Cool-down: 200m in Z1 Swim of choice
🏊♀️
Swimming
– Base Training
View session
Duration : 42 min
Distance : 2000 m
Load (TRIMP) : 78
🫀 Zone 1 : 6 min
🫀 Zone 2 : 36 min
Warm-up: 300m in Z2 Swim of choice Session:
6 x 300m in Z2 R=45s
Cool-down: 200m in Z1 Swim of choice
🏊♀️
Swimming
– Base Training
View session
Duration : 42 min
Distance : 1800 m
Load (TRIMP) : 78
🫀 Zone 1 : 6 min
🫀 Zone 2 : 36 min
Warm-up: 300m in Z2 Swim of choice Session:
4 x 400m in Z2 R=20s
Cool-down: 100m in Z1 Swim of choice
🏊♀️
Swimming
– Base Training
View session
Duration : 42 min
Distance : 2000 m
Load (TRIMP) : 78
🫀 Zone 1 : 6 min
🫀 Zone 2 : 36 min
Warm-up: 300m in Z2 Swim of your choice Session:
4 x 400m (200m kickboard Z2 / 200m pull buoy Z2) R=30s
Cool-down: 100m in Z1 Swim of your choice
🏊♀️
Swimming
– Base Training
View session
Duration : 42 min
Distance : 1800 m
Load (TRIMP) : 78
🫀 Zone 1 : 6 min
🫀 Zone 2 : 36 min
Warm-up: 300m in Z2 Swim of your choice Session:
4 x 400m in Z2 (focus on amplitude) R=30s
Cool-down: 200m in Z1 Swim of your choice
🥾
Trail Running
– MAP (PMA)
View session
Duration : 42 min
D+ : 350
Load (TRIMP) : 81
🫀 Zone 1 : 19 min
🫀 Zone 2 : 15 min
🫀 Zone 4 : 8 min
Warm-up: 15min Z2Main set:
4x2min Z4 R=3min
Cool down: 10min Z1
🥾
Trail Running
– Strength x Cadence
View session
Duration : 42 min
D+ : 800
Load (TRIMP) : 70
🫀 Zone 1 : 20 min
🫀 Zone 2 : 20 min
🫀 Zone 5 : 2 min
Warm-up: 20min Z2Main set:
4x(2x1min Z5 / 2min Z2) R=5min
Cool down: 15min Z1
🥾
Trail Running
– Strength x Cadence
View session
Duration : 42 min
D+ : 450
Load (TRIMP) : 76
🫀 Zone 1 : 11 min
🫀 Zone 2 : 30 min
🫀 Zone 5 : 1 min
Warm-up: 15min Z2Main set:
2x(30s/45s/1min/45s/30s Z5) R=1min
15min Z2 easy
Cool down: 10min Z1
🥾
Trail Running
– Cadence
View session
Duration : 42 min
D+ : 30
Load (TRIMP) : 97
🫀 Zone 1 : 17 min
🫀 Zone 2 : 10 min
🫀 Zone 4 : 15 min
Warm-up: 10min Z2Main set:
3x(5min Z4 / 2min Z1) R=3min
Cool down: 5min Z1
🏃♂️
Running
– MAP (PMA)
View session
Duration : 42.33 min
Distance : 15 m
Load (TRIMP) : 99.65
🫀 Zone 1 : 17 min
🫀 Zone 3 : 22 min
🫀 Zone 5 : 3 min
Warm-up: 15min jog Z2Main set:
10x20s Z5 R=1min
5x800m Z3 R=2min
Cool down: 10min easy Z1
🏃♂️
Running
– Cadence
View session
Duration : 42.33 min
Distance : 13 m
Load (TRIMP) : 85.65
🫀 Zone 1 : 9 min
🫀 Zone 2 : 30 min
🫀 Zone 5 : 3 min
Warm-up: 15min jog Z2Main set:
30min Z2
10x20s Z5 R=1min
Cool down: 10min easy Z1
🏃♂️
Running
– V02 Max
View session
Duration : 42.5 min
Load (TRIMP) : 82.5
🫀 Zone 1 : 25 min
🫀 Zone 2 : 10 min
🫀 Zone 5 : 8 min
Warm-up: 10 min in Z2Session:
15 x 30 s in Z5, R = 1 min
Cool-down: 10 min in Z1
🏃♂️
Running
– V02 Max
View session
Duration : 42.5 min
Distance : 3000 m
Load (TRIMP) : 97.5
🫀 Zone 1 : 21 min
🫀 Zone 2 : 10 min
🫀 Zone 5 : 11 min
Warm-up: 10 mins in Z2Session:
15 x 200m in Z5 (100% VMA), R = 45 s
Cool-down: 10 mins in Z1
🏃♂️
Running
– V02 Max
View session
Duration : 42.5 min
Distance : 3600 m
Load (TRIMP) : 97.5
🫀 Zone 1 : 21 min
🫀 Zone 2 : 10 min
🫀 Zone 5 : 11 min
Warm-up: 10 min in Z2Session:
9 x 400m in Z5 (95% VMA), R = 1 min 15 s
Cool-down: 10 min in Z1
🏊♀️
Swimming
– V02 Max
View session
Duration : 42.5 min
Distance : 1900 m
Load (TRIMP) : 126.5
🫀 Zone 1 : 9 min
🫀 Zone 2 : 4 min
🫀 Zone 3 : 20 min
🫀 Zone 5 : 10 min
Warm-up: 200m in Z2 PB Session:
10 blocks of :
50m in Z5 NC fast
100m in Z3 Gentle Breaststroke
R = 30 s between each block
Cool-down: 200m in Z1 4 strokes
🏊♀️
Swimming
– Base Training
View session
Duration : 42.5 min
Distance : 1800 m
Load (TRIMP) : 75
🫀 Zone 1 : 10 min
🫀 Zone 2 : 33 min
Warm-up: 200m in Z2 Swim of choice Session:
500m drills (Z1)
3 x 400m in Z2 R=45s
Cool-down: 100m in Z1 Swim of choice
🏊♀️
Swimming
– Base Training
View session
Duration : 42.5 min
Distance : 1800 m
Load (TRIMP) : 80
🫀 Zone 1 : 5 min
🫀 Zone 2 : 38 min
Warm-up: 200m in Z2 Stroke of choice Session:
15 x 100m in Z2 R=15s
Cool-down: 100m in Z1 Stroke of choice
🏊♀️
Swimming
– Base Training
View session
Duration : 42.5 min
Distance : 1800 m
Load (TRIMP) : 75
🫀 Zone 1 : 10 min
🫀 Zone 2 : 33 min
Warm-up: 200m in Zone 2 Swimming of choice Session:
500m drills (Z1)
3 x 400m in Z2 R=45s
Cool-down: 100m in Zone 1 Swimming of choice
🏊♀️
Swimming
– Base Training
View session
Duration : 42.5 min
Distance : 1800 m
Load (TRIMP) : 80
🫀 Zone 1 : 5 min
🫀 Zone 2 : 38 min
Warm-up: 200m in Z2 Swim of your choice Session:
15 x 100m in Z2 R=15s
Cool-down: 100m in Z1 Swim of your choice
🏠
Indoor Cycling
– MAP (PMA)
View session
Duration : 42.5 min
Load (TRIMP) : 88.5
🫀 Zone 1 : 24 min
🫀 Zone 2 : 10 min
🫀 Zone 5 : 9 min
Warm-up: 10 mins in Z2Session:
2 blocks of :
3 x 20 s in Z5 (100% PMA), R = 40 s
3 x 30 s in Z5 (100% PMA), R = 30 s
3 x 40 s in Z5 (100% PMA), R = 20 s
R = 4 mins 30 s between each block
Cool-down: 10 mins in Z1
🏠
Indoor Cycling
– Specific Pace
View session
Duration : 42.5 min
Load (TRIMP) : 91.5
🫀 Zone 1 : 11 min
🫀 Zone 2 : 22 min
🫀 Zone 3 : 3 min
🫀 Zone 4 : 5 min
🫀 Zone 5 : 2 min
Warm-up: 5 min in Z43 min in Z3
3 x 30 s in Z5 cadence ~ 100 RPM, R = 30 s
2 min in Z2 cadence ~ 90 RPM
Session:
20 min in Z2 cadence ~ 110 RPM
Cool-down: 10 min in Z1
🥾
Trail Running
– Strength x Cadence
View session
Duration : 42.5 min
D+ : 800
Load (TRIMP) : 92.5
🫀 Zone 1 : 15 min
🫀 Zone 2 : 20 min
🫀 Zone 5 : 8 min
Warm-up: 20min Z2Main set:
10x45s Z5 R=1min30 Z2
Cool down: 15min Z1
🏊♀️
Swimming
– Specific Pace
View session
Duration : 42.75 min
Distance : 2200 m
Load (TRIMP) : 115.25
🫀 Zone 1 : 15 min
🫀 Zone 2 : 4 min
🫀 Zone 3 : 11 min
🫀 Zone 4 : 8 min
🫀 Zone 5 : 6 min
Warm-up: 200m in Z2 PB Session:
2 x 300m in Z3 100 freestyle / 50 breaststroke / 100 freestyle / 50 backstroke
10 x 50m in Z4, R = 15s 25 amplitude / 25 smooth
10 x 50m in Z5, R = 15s 25 amplitude / 25 fast
Cool-down: 400m in Z1 Swim of choice
🏊♀️
Swimming
– Base Training
View session
Duration : 42.98 min
Distance : 1850 m
Load (TRIMP) : 74.98
🫀 Zone 1 : 11 min
🫀 Zone 2 : 32 min
Warm-up: 200m in Z2 Stroke of choice Session:
7 x (200m Z2 / 50m Z1 recovery) R=20s
Cool-down: 100m in Z1 Stroke of choice
🏊♀️
Swimming
– Base Training
View session
Duration : 42.98 min
Distance : 1850 m
Load (TRIMP) : 74.98
🫀 Zone 1 : 11 min
🫀 Zone 2 : 32 min
Warm-up: 200m in Z2 Swim of your choice Session:
7 x (200m Z2 / 50m Z1 recovery) R=20s
Cool-down: 100m in Z1 Swim of your choice
🏃♂️
Running
– V02 Max
View session
Duration : 43 min
Load (TRIMP) : 99
🫀 Zone 1 : 22 min
🫀 Zone 2 : 10 min
🫀 Zone 5 : 12 min
Warm-up: 10 min in Z2Session:
23 x 30 s in Z5, R = 30 s
Cool-down: 10 min in Z1
🏃♂️
Running
– V02 Max
View session
Duration : 43 min
Load (TRIMP) : 82
🫀 Zone 1 : 22 min
🫀 Zone 2 : 15 min
🫀 Zone 5 : 6 min
Warm-up: 15 min in Z2Session:
12 x 30 s in Z5, R = 1 min
Cool-down: 10 min in Z1
🏃♂️
Running
– V02 Max
View session
Duration : 43 min
Distance : 3200 m
Load (TRIMP) : 101
🫀 Zone 1 : 21 min
🫀 Zone 2 : 10 min
🫀 Zone 5 : 12 min
Warm-up: 10 min in Z2Session:
2 blocks of :
8 x 200m in Z5 (100% VMA), R = 30s
R = 3 min between each block
Cool-down: 10 min in Z1
🏊♀️
Swimming
– Technique/Efficiency
View session
Duration : 43 min
Distance : 2000 m
Load (TRIMP) : 143
🫀 Zone 1 : 7 min
🫀 Zone 2 : 4 min
🫀 Zone 4 : 32 min
Warm-up: 200m in Z2 PB PQ Session:
4 x 400m in Z4, R = 1 min NC max amplitude
Cool-down: 200m in Z1 Choice of swim
🏊♀️
Swimming
– Threshold
View session
Duration : 43 min
Distance : 2600 m
Load (TRIMP) : 141
🫀 Zone 1 : 5 min
🫀 Zone 2 : 8 min
🫀 Zone 4 : 30 min
Warm-up: 400m in Z2 PB Session:
4 x 500m in Z4 PB, 75 freestyle / 25 backstroke, PB, 75 freestyle / 25 breaststroke
Cool-down: 200m in Z1 Swim of choice
🏊♀️
Swimming
– Base Training
View session
Duration : 43 min
Distance : 1900 m
Load (TRIMP) : 81
🫀 Zone 1 : 5 min
🫀 Zone 2 : 38 min
Warm-up: 300m in Z2 Swim of your choice Session:
4 x 200m in Z2 (breathing 3/5/7) R=30s
2 x 400m in Z2 R=45s
Cool-down: 100m in Z1 Swim of your choice
🏊♀️
Swimming
– Base Training
View session
Duration : 43 min
Distance : 1900 m
Load (TRIMP) : 81
🫀 Zone 1 : 5 min
🫀 Zone 2 : 38 min
Warm-up: 300m in Z2 Swim of choice Session:
4 x 200m in Z2 (breathing 3/5/7) R=30s
2 x 400m in Z2 R=45s
Cool-down: 100m in Z1 Swim of choice
🚴♂️
Cycling
– Fartlek
View session
Duration : 43 min
Load (TRIMP) : 85
🫀 Zone 1 : 25 min
🫀 Zone 2 : 10 min
🫀 Zone 5 : 8 min
Warm-up: 10 min in Z2Session:
2 blocks of :
4 x 1 min in Z5 (150% PMA), R = 2 min
R = 3 min between each block
Cool-down: 10 min in Z1
🏠
Indoor Cycling
– MAP (PMA)
View session
Duration : 43 min
Load (TRIMP) : 94
🫀 Zone 1 : 19 min
🫀 Zone 2 : 15 min
🫀 Zone 5 : 9 min
Warm-up: 15 min in Z2Session:
1 min in Z5 (100% FTP) cadence ~ 100 RPM, R = 1 min
2 min in Z5 (100% FTP) cadence ~ 100 RPM, R = 2 min
3 min in Z5 (100% FTP) cadence ~ 100 RPM, R = 3 min
2 min in Z5 (100% FTP) cadence ~ 100 RPM, R = 2 min
1 min in Z5 (100% FTP) cadence ~ 100 RPM, R = 1 min
Cool-down: 10 min in Z1
This session is perfect if you want to improve uphill
🥾
Trail Running
– Cadence
View session
Duration : 43 min
Load (TRIMP) : 78
🫀 Zone 1 : 18 min
🫀 Zone 2 : 15 min
🫀 Zone 3 : 10 min
Warm-up: 10min Z2Main set:
5x(2min Z3 / 1min Z1) R=2min
5min Z2
Cool down: 5min Z1
🥾
Trail Running
– Specific Pace
View session
Duration : 43 min
D+ : 250
Load (TRIMP) : 113
🫀 Zone 1 : 5 min
🫀 Zone 2 : 22 min
🫀 Zone 4 : 16 min
Warm-up: 10min Z2Main set:
4x(4min Z4 / 3min Z2) on technical sections
Cool down: 5min Z1
🥾
Trail Running
– Strength x Cadence
View session
Duration : 43 min
D+ : 500
Load (TRIMP) : 100
🫀 Zone 1 : 16 min
🫀 Zone 2 : 15 min
🫀 Zone 4 : 6 min
🫀 Zone 5 : 6 min
Warm-up: 15min Z2Main set:
3x(1min Z4 / 2min Z5 / 1min Z4) R=3min
Cool down: 10min Z1
🥾
Trail Running
– Strength x Cadence
View session
Duration : 43 min
D+ : 550
Load (TRIMP) : 68
🫀 Zone 1 : 18 min
🫀 Zone 2 : 25 min
Warm-up: 15min Z2Main set:
8x1min15 Z5 R=2min30
10min Z2 easy
Cool down: 10min Z1
🥾
Trail Running
– Cadence
View session
Duration : 43 min
D+ : 100
Load (TRIMP) : 98
🫀 Zone 1 : 16 min
🫀 Zone 2 : 15 min
🫀 Zone 4 : 8 min
🫀 Zone 5 : 4 min
Warm-up: 15min Z2Main set:
4x(2min Z4 / 1min Z5) R=2min
Cool down: 10min Z1
🥾
Trail Running
– Technique/Efficiency
View session
Duration : 43 min
D+ : 150
Load (TRIMP) : 73
🫀 Zone 1 : 28 min
🫀 Zone 2 : 10 min
🫀 Zone 5 : 5 min
Warm-up: 10min Z2Main set:
5x(1min Z5 technical burst / 3min Z1) R=2min
Cool down: 5min Z1
🥾
Trail Running
– Strength
View session
Duration : 43 min
D+ : 200
Load (TRIMP) : 107
🫀 Zone 1 : 15 min
🫀 Zone 2 : 10 min
🫀 Zone 4 : 18 min
Warm-up: 10min Z2Main set:
6x3min Z4 R=2min
Cool down: 5min Z1
🥾
Trail Running
– Fartlek
View session
Duration : 43 min
D+ : 100
Load (TRIMP) : 88
🫀 Zone 1 : 13 min
🫀 Zone 2 : 15 min
🫀 Zone 3 : 15 min
Warm-up: 10min Z2Main set:
5x3min Z3 R=2min
finish with 5min Z2
Cool down: 5min Z1
🥾
Trail Running
– Trail Specific
View session
Duration : 43 min
D+ : 100
Load (TRIMP) : 87
🫀 Zone 1 : 16 min
🫀 Zone 2 : 10 min
🫀 Zone 3 : 17 min
Warm-up: 10min Z2Main set:
5min Z3 rock skills
4x(3min Z3 varied terrain / 2min Z1) R=1min
Cool down: 5min Z1
🏃♂️
Running
– Specific Pace
View session
Duration : 43.2 min
Distance : 7 m
Load (TRIMP) : 131
🫀 Zone 1 : 15 min
🫀 Zone 4 : 25 min
🫀 Zone 5 : 3 min
Warm-up: 12min jog Z2Main set:
5x1km Z4 R=3min
4x200m Z5 R=1min
Cool down: 8min easy Z1
🏊♀️
Swimming
– Technique/Efficiency
View session
Duration : 43.25 min
Distance : 2500 m
Load (TRIMP) : 130.25
🫀 Zone 1 : 3 min
🫀 Zone 2 : 8 min
🫀 Zone 3 : 19 min
🫀 Zone 4 : 14 min
Warm-up: 400m in Z2 PB Session:
200m in Z3 Freestyle
3 x 100m in Z3 4 Strokes
2 x 100m in Z4 Drill of choice
100m in Z3 Backstroke
6 x 50m in Z3 Swimming with minimal arm strokes possible per length
2 x 100m in Z3 Fast Full Stroke
500m in Z4 Paddles
2 x 100m in Z4 kicks: 25 fast, 75 normal
Cool-down: 100m in Z1 Stroke of choice
🏊♀️
Swimming
– Technique/Efficiency
View session
Duration : 43.25 min
Distance : 2300 m
Load (TRIMP) : 120.75
🫀 Zone 1 : 8 min
🫀 Zone 2 : 8 min
🫀 Zone 3 : 12 min
🫀 Zone 4 : 15 min
Warm-up: 400m in Z2 PB Session:
200m in Z3 Freestyle
300m in Z3 3 strokes of choice
4 x 50m in Z4 25m crawl progressive / 25 normal
200m in Z3 Drill of choice
4 x 100m in Z4, R = 30 s with fins
4 x 100m in Z4, R = 30 s Full stroke
Cool-down: 200m in Z1 4 strokes
🏊♀️
Swimming
– Base Training
View session
Duration : 43.25 min
Distance : 1700 m
Load (TRIMP) : 82.25
🫀 Zone 1 : 4 min
🫀 Zone 2 : 39 min
Warm-up: 300m in Z2 Swim of choice Session:
4 x 400m in Z2 (100m Butterfly/Backstroke/Breaststroke/Freestyle) R=45s
Cool-down: 100m in Z1 Swim of choice
🏊♀️
Swimming
– Base Training
View session
Duration : 43.25 min
Distance : 1700 m
Load (TRIMP) : 82.25
🫀 Zone 1 : 4 min
🫀 Zone 2 : 39 min
Warm-up: 300m in Z2 Swim of choice Session:
4 x 400m in Z2 (100m Butterfly/Backstroke/Breaststroke/Freestyle) R=45s
Cool-down: 100m in Z1 Swim of choice
🏊♀️
Swimming
– MAP (PMA)
View session
Duration : 43.33 min
Distance : 2300 m
Load (TRIMP) : 126.33
🫀 Zone 1 : 8 min
🫀 Zone 2 : 12 min
🫀 Zone 3 : 7 min
🫀 Zone 4 : 9 min
🫀 Zone 5 : 8 min
Warm-up: 400m in Z2 Stroke of choice Session:
2 blocks of:
200m in Z3 Freestyle
6 x 50m in Z4, R = 10 s progressive
100m in Z2 Freestyle
6 x 50m in Z5, R = 10 s Fast Full Stroke
R = 2 min between each block
Cool-down: 100m in Z1 4 Strokes
🏃♂️
Running
– Strength x Cadence
View session
Duration : 43.5 min
Distance : 11 m
Load (TRIMP) : 93.5
🫀 Zone 1 : 21 min
🫀 Zone 3 : 20 min
🫀 Zone 5 : 3 min
Warm-up: 15min jog Z2Main set:
15x10s Z5 R=90s uphill
20min Z3
Cool down: 10min easy Z1
🏊♀️
Swimming
– V02 Max
View session
Duration : 43.5 min
Distance : 2200 m
Load (TRIMP) : 118.5
🫀 Zone 1 : 17 min
🫀 Zone 2 : 8 min
🫀 Zone 3 : 4 min
🫀 Zone 5 : 15 min
Warm-up: 400m in Z2 PB Session:
2 blocks of :
50m in Z3 legs with flutter kicks
50m in Z3 NC
6 x 100m in Z5, R = 30 s NC
R = 2 min between each block
Cool-down: 400m in Z1 4 strokes
🥾
Trail Running
– V02 Max
View session
Duration : 43.5 min
D+ : 300
Load (TRIMP) : 78.5
🫀 Zone 1 : 24 min
🫀 Zone 2 : 15 min
🫀 Zone 5 : 5 min
Warm-up: 15min Z2Main set:
10x30s Z5 R=90s uphill and downhill
Cool down: 10min Z1
🏃♂️
Running
– V02 Max
View session
Duration : 44 min
Load (TRIMP) : 97
🫀 Zone 1 : 20 min
🫀 Zone 2 : 15 min
🫀 Zone 5 : 10 min
Warm-up: 15 min in Z2Session:
19 x 30 s in Z5, R = 30 s
Cool-down: 10 min in Z1
🏃♂️
Running
– V02 Max
View session
Duration : 44 min
Load (TRIMP) : 102
🫀 Zone 1 : 22 min
🫀 Zone 2 : 10 min
🫀 Zone 5 : 12 min
Warm-up: 10 min in Z2Session:
12 x 1 min in Z5, R = 1 min
Cool-down: 10 min in Z1
🏃♂️
Running
– V02 Max
View session
Duration : 44 min
Load (TRIMP) : 102
🫀 Zone 1 : 22 min
🫀 Zone 2 : 10 min
🫀 Zone 5 : 12 min
Warm-up: 10 min in Z2Session:
6 x 2 min in Z5, R = 2 min
Cool-down: 10 min in Z1
🏃♂️
Running
– Threshold
View session
Duration : 44 min
Load (TRIMP) : 96
🫀 Zone 1 : 20 min
🫀 Zone 2 : 10 min
🫀 Zone 4 : 14 min
Warm-up: 10 min in Z2Session:
2 x 7 min in Z4, R = 5 min
Cool-down: 10 min in Z1
🏃♂️
Running
– Threshold
View session
Duration : 44 min
Load (TRIMP) : 90
🫀 Zone 1 : 22 min
🫀 Zone 2 : 10 min
🫀 Zone 4 : 12 min
Warm-up: 10 min in Z2Session:
3 x 4 min in Z4, R = 4 min
Cool-down: 10 min in Z1
🏃♂️
Running
– Hill Repeats
View session
Duration : 44 min
Distance : 13 m
Load (TRIMP) : 124
🫀 Zone 1 : 12 min
🫀 Zone 3 : 24 min
🫀 Zone 5 : 8 min
Warm-up: 15min jog Z2Main set:
3x8min Z3 R=3min
5x400m Z5 R=90s
Cool down: 10min easy Z1
🏊♀️
Swimming
– Base Training
View session
Duration : 44 min
Distance : 2000 m
Load (TRIMP) : 90
🫀 Zone 1 : 6 min
🫀 Zone 2 : 30 min
🫀 Zone 3 : 8 min
Warm-up: 300m in Z2 Swim of choice Session:
4 x 400m (300m Z2 / 100m Z3) R=45s
Cool-down: 200m in Z1 Swim of choice
🏊♀️
Swimming
– Specific Pace
View session
Duration : 44 min
Distance : 1700 m
Load (TRIMP) : 88
🫀 Zone 1 : 8 min
🫀 Zone 2 : 28 min
🫀 Zone 3 : 8 min
Warm-up: 300m in Z2 Swim of choice Session:
6 x (150m Z2 / 50m Z3 fast) R=30s
Cool-down: 200m in Z1 Swim of choice
🏊♀️
Swimming
– Base Training
View session
Duration : 44 min
Distance : 1800 m
Load (TRIMP) : 80
🫀 Zone 1 : 8 min
🫀 Zone 2 : 36 min
Warm-up: 400m in Z2 Swim of choice Session:
3 x (200m 4 strokes Z2 / 200m Freestyle Z2) R=30s
Cool-down: 200m in Z1 Swim of choice
🏊♀️
Swimming
– Base Training
View session
Duration : 44 min
Distance : 2000 m
Load (TRIMP) : 90
🫀 Zone 1 : 6 min
🫀 Zone 2 : 30 min
🫀 Zone 3 : 8 min
Warm-up: 300m in Z2 Swim of your choice Session:
4 x 400m (300m Z2 / 100m Z3) R=45s
Cool-down: 200m in Z1 Swim of your choice
🏊♀️
Swimming
– Base Training
View session
Duration : 44 min
Distance : 1800 m
Load (TRIMP) : 80
🫀 Zone 1 : 8 min
🫀 Zone 2 : 36 min
Warm-up: 400m in Z2 Swim of choice Session:
3 x (200m 4S Z2 / 200m Free Z2) R=30s
Cool-down: 200m in Z1 Swim of choice
🏊♀️
Swimming
– Specific Pace
View session
Duration : 44 min
Distance : 1700 m
Load (TRIMP) : 88
🫀 Zone 1 : 8 min
🫀 Zone 2 : 28 min
🫀 Zone 3 : 8 min
Warm-up: 300m in Z2 Swim of your choice Session:
6 x (150m Z2 / 50m Z3 fast) R=30s
Cool-down: 200m in Z1 Swim of your choice
🥾
Trail Running
– Technique/Efficiency
View session
Duration : 44 min
D+ : 250
Load (TRIMP) : 94
🫀 Zone 1 : 14 min
🫀 Zone 2 : 10 min
🫀 Zone 3 : 20 min
Warm-up: 10min Z2Main set:
4x5min Z3 R=3min
Focus on uphill posture and arm drive
Cool down: 5min Z1
🥾
Trail Running
– V02 Max
View session
Duration : 44 min
D+ : 450
Load (TRIMP) : 99
🫀 Zone 1 : 19 min
🫀 Zone 2 : 15 min
🫀 Zone 5 : 10 min
Warm-up: 15min Z2Main set:
10x1min Z5 R=1min
jog to start
Cool down: 10min Z1
🥾
Trail Running
– Cadence
View session
Duration : 44 min
D+ : 50
Load (TRIMP) : 114
🫀 Zone 1 : 14 min
🫀 Zone 2 : 10 min
🫀 Zone 4 : 20 min
Warm-up: 10min Z2Main set:
10x2min Z4 R=1min
Cool down: 5min Z1
🥾
Trail Running
– Technique/Efficiency
View session
Duration : 44 min
D+ : 250
Load (TRIMP) : 89
🫀 Zone 1 : 19 min
🫀 Zone 2 : 10 min
🫀 Zone 3 : 10 min
🫀 Zone 4 : 5 min
Warm-up: 10min Z2Main set:
10min Z3 continuous uphill
5x(1min Z4 / 2min Z1) R=1min
Cool down: 5min Z1
🥾
Trail Running
– Fartlek
View session
Duration : 44 min
D+ : 100
Load (TRIMP) : 94
🫀 Zone 1 : 14 min
🫀 Zone 2 : 20 min
🫀 Zone 4 : 10 min
Warm-up: 10min Z2Main set:
10x1min Z4 R=1min
10min Z2 easy
Cool down: 5min Z1
🥾
Trail Running
– Fartlek
View session
Duration : 44 min
D+ : 200
Load (TRIMP) : 108
🫀 Zone 1 : 10 min
🫀 Zone 2 : 19 min
🫀 Zone 4 : 15 min
Warm-up: 15min Z2Main set:
5x3min Z4 downhill
R=4min Z2 uphill
Cool down: 10min Z1
🥾
Trail Running
– MAP (PMA)
View session
Duration : 44 min
D+ : 450
Load (TRIMP) : 99
🫀 Zone 1 : 19 min
🫀 Zone 2 : 15 min
🫀 Zone 5 : 10 min
Warm-up: 15min Z2Main set:
10x1min Z5 R=1min
Cool down: 10min Z1
🥾
Trail Running
– Strength x Cadence
View session
Duration : 44 min
D+ : 300
Load (TRIMP) : 80
🫀 Zone 1 : 22 min
🫀 Zone 2 : 15 min
🫀 Zone 4 : 7 min
Warm-up: 15min Z2Main set:
7x1min Z4 R=2min
Cool down: 10min Z1
🥾
Trail Running
– MAP (PMA)
View session
Duration : 44 min
D+ : 500
Load (TRIMP) : 87
🫀 Zone 1 : 22 min
🫀 Zone 2 : 15 min
🫀 Zone 5 : 7 min
Warm-up: 15min Z2Main set:
7x1min Z5 R=2min
Cool down: 10min Z1
🏃♂️
Running
– V02 Max
View session
Duration : 44.5 min
Load (TRIMP) : 85.5
🫀 Zone 1 : 23 min
🫀 Zone 2 : 15 min
🫀 Zone 5 : 7 min
Warm-up: 15 min in Z2Session:
13 x 30 s in Z5, R = 1 min
Cool-down: 10 min in Z1
🏊♀️
Swimming
– V02 Max
View session
Duration : 44.5 min
Distance : 2000 m
Load (TRIMP) : 160.5
🫀 Zone 1 : 13 min
🫀 Zone 2 : 4 min
🫀 Zone 5 : 28 min
Warm-up: 200m in Z2 PB Session:
14 blocks of:
100m in Z5 Fast Full stroke
R = 30 s between each block
Cool-down: 400m in Z1 Swim of choice
🏊♀️
Swimming
– Base Training
View session
Duration : 44.5 min
Distance : 2100 m
Load (TRIMP) : 84
🫀 Zone 1 : 5 min
🫀 Zone 2 : 40 min
Warm-up: 200m in Z2 Swim of your choice Session:
3 x 600m in Z2 R=30s
Cool-down: 100m in Z1 Swim of your choice
🏊♀️
Swimming
– Base Training
View session
Duration : 44.5 min
Distance : 2100 m
Load (TRIMP) : 84
🫀 Zone 1 : 5 min
🫀 Zone 2 : 40 min
Warm-up: 200m in Z2 Swim of choice Session:
3 x 600m in Z2 R=30s
Cool-down: 100m in Z1 Swim of choice
🥾
Trail Running
– V02 Max
View session
Duration : 44.5 min
D+ : 250
Load (TRIMP) : 107.5
🫀 Zone 1 : 18 min
🫀 Zone 2 : 15 min
🫀 Zone 5 : 12 min
Warm-up: 15min Z2Main set:
6x2min Z5 R=90s on rocky paths
Cool down: 10min Z1
🥾
Trail Running
– V02 Max
View session
Duration : 44.5 min
D+ : 400
Load (TRIMP) : 89.5
🫀 Zone 1 : 22 min
🫀 Zone 2 : 15 min
🫀 Zone 5 : 8 min
Warm-up: 15min Z2Main set:
5x1min Z5 R=2min
5x30s Z5 R=1min
Cool down: 10min Z1
🏊♀️
Swimming
– Strength
View session
Duration : 44.53 min
Distance : 2500 m
Load (TRIMP) : 111.5
🫀 Zone 1 : 10 min
🫀 Zone 2 : 10 min
🫀 Zone 3 : 18 min
🫀 Zone 4 : 7 min
Warm-up: 400m freestyle Z2Main set:
500m pull buoy Z3
5x100m paddles freestyle Z4 R=20s
10x50m pull buoy freestyle Z3 R=15s
Cool down: 300m easy Z1
🏃♂️
Running
– V02 Max
View session
Duration : 45 min
Load (TRIMP) : 100
🫀 Zone 1 : 20 min
🫀 Zone 2 : 15 min
🫀 Zone 5 : 10 min
Warm-up: 15 min in Z2Session:
20 x 30 s in Z5, R = 30 s
Cool-down: 10 min in Z1
🏃♂️
Running
– V02 Max
View session
Duration : 45 min
Load (TRIMP) : 105
🫀 Zone 1 : 23 min
🫀 Zone 2 : 10 min
🫀 Zone 5 : 13 min
Warm-up: 10 min in Z2Session:
25 x 30 s in Z5, R = 30 s
Cool-down: 10 min in Z1
🏃♂️
Running
– V02 Max
View session
Duration : 45 min
Distance : 4000 m
Load (TRIMP) : 105
🫀 Zone 1 : 23 min
🫀 Zone 2 : 10 min
🫀 Zone 5 : 13 min
Warm-up: 10 mins in Z2Session:
10 x 400m in Z5 (95% VMA), R = 1 min 15 s
Cool-down: 10 mins in Z1
🏃♂️
Running
– V02 Max
View session
Duration : 45 min
Distance : 3000 m
Load (TRIMP) : 100
🫀 Zone 1 : 20 min
🫀 Zone 2 : 15 min
🫀 Zone 5 : 10 min
Warm-up: 15 mins in Z2Session:
10 x 300m in Z5 (100% VMA), R = 1 min
Cool-down: 10 mins in Z1
🏃♂️
Running
– Base Training
View session
Duration : 45 min
Load (TRIMP) : 85
🫀 Zone 1 : 5 min
🫀 Zone 2 : 40 min
Warm-up: 10 min warm-up (Z2).Session:
30 min of easy running (Z2) with "simulated crisis management": imagine a problem during the run (blister, hunger, doubt). Identify the symptoms, think of solutions (slow down, eat, talk to a volunteer), and visualize yourself overcoming it. This is problem-solving training.
Cool-down: 5 min of walking (Z1).
🏃♂️
Running
– Base Training
View session
Duration : 45 min
Load (TRIMP) : 85
🫀 Zone 1 : 5 min
🫀 Zone 2 : 40 min
Warm-up: 10 min warm-up (Z2).Session:
30 min of easy running (Z2) with "simulated crisis management": imagine a problem during the race (blister, hunger, doubt). Identify the symptoms, think of solutions (slow down, eat, talk to a volunteer), and visualize yourself overcoming it. This is training for problem-solving.
Cool-down: 5 min of walking (Z1).
🏃♂️
Running
– Base Training
View session
Duration : 45 min
Distance : 7 m
Load (TRIMP) : 90
🫀 Zone 2 : 45 min
Warm-up: 12min jog Z2Main set:
45min Z2
Cool down: 8min easy Z1
🏃♂️
Running
– Strength
View session
Duration : 45 min
Distance : 10 m
Load (TRIMP) : 93
🫀 Zone 1 : 33 min
🫀 Zone 5 : 12 min
Warm-up: 15min jog Z2Main set:
12x1min Z5 R=3min
Cool down: 10min easy Z1
🏃♂️
Running
– Specific Pace
View session
Duration : 45 min
Distance : 13 m
Load (TRIMP) : 110
🫀 Zone 2 : 25 min
🫀 Zone 3 : 20 min
Warm-up: 15min jog Z2Main set:
15min Z2
20min Z3
10min Z2
Cool down: 10min easy Z1
🏃♂️
Running
– Base Training
View session
Duration : 45 min
Distance : 7 m
Load (TRIMP) : 90
🫀 Zone 2 : 45 min
Warm-up: 12min jog Z2Main set:
45min Z2 progressive
Cool down: 8min easy Z1
🏃♂️
Running
– Specific Pace
View session
Duration : 45 min
Distance : 11 m
Load (TRIMP) : 111
🫀 Zone 1 : 12 min
🫀 Zone 3 : 33 min
Warm-up: 15min jog Z2Main set:
4x1500m Z3 R=4min
Cool down: 10min easy Z1
🏃♂️
Running
– Base Training
View session
Duration : 45 min
Distance : 7 m
Load (TRIMP) : 90
🫀 Zone 2 : 45 min
Warm-up: 12min jog Z2Main set:
45min Z2
Cool down: 8min easy Z1
🏃♂️
Running
– Threshold
View session
Duration : 45 min
Distance : 10 m
Load (TRIMP) : 165
🫀 Zone 1 : 5 min
🫀 Zone 4 : 40 min
Warm-up: 15min jog Z2Main set:
2x20min Z4 R=5min
Cool down: 10min easy Z1
🏃♂️
Running
– Strength
View session
Duration : 45 min
Distance : 13 m
Load (TRIMP) : 130
🫀 Zone 1 : 20 min
🫀 Zone 4 : 15 min
🫀 Zone 5 : 10 min
Warm-up: 15min jog Z2Main set:
5x3min Z4 R=3min
5x2min Z5 R=2min
Cool down: 10min easy Z1
🏃♂️
Running
– Specific Pace
View session
Duration : 45 min
Distance : 10 m
Load (TRIMP) : 85
🫀 Zone 1 : 5 min
🫀 Zone 2 : 40 min
Warm-up: 15min jog Z2Main set:
2x20min Z2 R=5min
Cool down: 10min easy Z1
🏊♀️
Swimming
– Threshold
View session
Duration : 45 min
Distance : 2100 m
Load (TRIMP) : 149
🫀 Zone 1 : 5 min
🫀 Zone 2 : 8 min
🫀 Zone 4 : 32 min
Warm-up: 400m in Z2 Choice of swim Session:
4 x 400m in Z4, R = 1 min PB PQ
Cool-down: 100m in Z1 4 Strokes
🏊♀️
Swimming
– Threshold
View session
Duration : 45 min
Distance : 2100 m
Load (TRIMP) : 149
🫀 Zone 1 : 5 min
🫀 Zone 2 : 8 min
🫀 Zone 4 : 32 min
Warm-up: 400m in Z2 Swim of choice Session:
4 x 400m in Z4, R = 1 min PB
Cool-down: 100m in Z1 Swim of choice
🏊♀️
Swimming
– V02 Max
View session
Duration : 45 min
Distance : 2100 m
Load (TRIMP) : 156
🫀 Zone 1 : 12 min
🫀 Zone 2 : 7 min
🫀 Zone 5 : 26 min
Warm-up: 400m in Z2 PB Session:
13 blocks of :
100m in Z5 Fast Full stroke
R = 30 s between each block
Cool-down: 400m in Z1 4 strokes
🏊♀️
Swimming
– Technique/Efficiency
View session
Duration : 45 min
Distance : 2000 m
Load (TRIMP) : 115
🫀 Zone 1 : 16 min
🫀 Zone 2 : 4 min
🫀 Zone 3 : 14 min
🫀 Zone 4 : 6 min
🫀 Zone 5 : 5 min
Warm-up: 200m in Z2 Swim of choice Session:
2 blocks of :
2 x 150m in Z3 3N (Backstroke / Breaststroke / Full stroke)
100m in Z3 educational: keep the arm extended throughout the cycle
4 x 50m in Z4, R = 15s Full stroke focusing on the kicks
8 x 25m in Z5, R = 10s 25 sprint / 25 easy breaststroke
R = 2 min between each block
Cool-down: 200m in Z1 Swim of choice
🚴♂️
Cycling
– Fartlek
View session
Duration : 45 min
Load (TRIMP) : 79
🫀 Zone 1 : 29 min
🫀 Zone 2 : 10 min
🫀 Zone 5 : 6 min
Warm-up: 10 min in Z2Session:
20 x 18 s in Z5 (150% FTP), R = 1 min
Cool-down: 10 min in Z1
🚴♂️
Cycling
– Base Training
View session
Duration : 45 min
D+ : 30
Load (TRIMP) : 86.5
🫀 Zone 1 : 5 min
🫀 Zone 2 : 39 min
🫀 Zone 3 : 2 min
Warm-up: 10 min in Z2 (flat)Session:
30 min in Z2 (flat, 80% aero, 3x (30s acceleration Z3) every 10 min)
Cool-down: 5 min in Z1
🚴♂️
Cycling
– Base Training
View session
Duration : 45 min
D+ : 10
Load (TRIMP) : 90
🫀 Zone 2 : 45 min
Session: 45 min in Z2 (flat, very easy, focus on general muscle relaxation, post-big session)
🚴♂️
Cycling
– Base Training
View session
Duration : 45 min
D+ : 10
Load (TRIMP) : 90
🫀 Zone 2 : 45 min
Session: 45 min in Z2 (flat, very easy, focus on drainage and flexibility after a strength session)
🚴♂️
Cycling
– Base Training
View session
Duration : 45 min
D+ : 10
Load (TRIMP) : 90
🫀 Zone 2 : 45 min
Session: 45 min in Z2 (flat, very easy, focus on drainage and flexibility after a mixed training or running session)
🏠
Indoor Cycling
– MAP (PMA)
View session
Duration : 45 min
Load (TRIMP) : 115
🫀 Zone 1 : 15 min
🫀 Zone 2 : 10 min
🫀 Zone 4 : 20 min
Warm-up: 10 min in Z2Session:
5 blocks of :
2 min in Z4 (70% FTP) cadence ~ 60 RPM
2 min in Z4 (70% FTP) cadence ~ 120 RPM
R = 1 min between each block
Cool-down: 10 min in Z1
💪
Strength & Conditioning
View session
Duration : 45 min
🫀 Zone 1 : 20 min
🫀 Zone 2 : 16 min
🫀 Zone 3 : 7 min
🫀 Zone 4 : 2 min
Warm-up (10 min)- Hip circles, pendulum leg movements, gentle lunges.
- Clamshells with resistance band: 3 sets of 15-20 repetitions per side.
- Hip Thrusts: 3 sets of 15-20 repetitions (with or without weights).
- Side Leg Raises: 3 sets of 15-20 repetitions per side.
- Dynamics Pigeon Stretch: 3 sets of 10-12 movements per side.
- 90/90 Hip Internal/External Rotation: 3 sets of 10-12 repetitions per side.
Take 45-60 seconds rest between each set.
Cool-down (5 min)- Static stretching of hips and glutes.
💪
Strength & Conditioning
View session
Duration : 45 min
🫀 Zone 1 : 20 min
🫀 Zone 2 : 16 min
🫀 Zone 3 : 7 min
🫀 Zone 4 : 2 min
Warm-up (10 min)- Hip circles, leg swings, gentle stretches for hip flexors.
- 90/90 Hip Internal/External Rotation: 3 sets of 10-12 repetitions per side.
- DYNAMIC Pigeon Stretch: 3 sets of 10-12 movements per side.
- Couch Stretch (quad and hip flexor stretch): 3 sets of 30-45 seconds per side.
- Frog Stretch (adductor stretch): 3 sets of 30-45 seconds hold.
- Banded Hip Abduction/Adduction (with resistance band): 3 sets of 15-20 repetitions per side.
Take 45-60 seconds of rest between each set.
Cool-down (5 min)- Static stretches for hips and adductors.
💪
Strength & Conditioning
View session
Duration : 45 min
🫀 Zone 1 : 20 min
🫀 Zone 2 : 16 min
🫀 Zone 3 : 7 min
🫀 Zone 4 : 2 min
Warm-up (10 min)- Light push-ups, arm rotations, light squats.
- Burpees without push-up: 3 sets of 8-10 repetitions (fast).
- Explosive Box Step-ups: 3 sets of 8-10 repetitions per leg.
- Plyometric Push-ups on knees if needed: 3 sets of 5-8 repetitions.
- Star Jumps: 3 sets of 8-10 repetitions.
- Mountain Climbers (fast): 3 sets of 45-60 seconds.
Take 90 seconds of rest between each set.
Cool-down (5 min)- Dynamic stretches for lower and upper limbs.
💪
Strength & Conditioning
View session
Duration : 45 min
🫀 Zone 1 : 20 min
🫀 Zone 2 : 16 min
🫀 Zone 3 : 7 min
🫀 Zone 4 : 2 min
Warm-up (10 min)- Light stationary bike, light jumps, high knees.
Perform 3-4 rounds of the following circuit, with 90 seconds of rest between each round.
- Stationary bike (sprint 30 sec): 1 repetition.
- Drop Jumps (depth jumps from a low step): 5-8 repetitions.
- Single-leg lateral jumps: 8-10 repetitions per leg.
- Bounding: 20-30 meters.
- Plank (30 sec) followed by 30 sec of fast running in place.
- Dynamic leg stretches.
💪
Strength & Conditioning
View session
Duration : 45 min
🫀 Zone 1 : 20 min
🫀 Zone 2 : 16 min
🫀 Zone 3 : 7 min
🫀 Zone 4 : 2 min
Warm-up (10 min)- Soft joint mobilizations, light running drills.
- Bodyweight Squat: 4 sets of 8-10 repetitions, descent of 4-5 seconds.
- Reverse Lunges: 3 sets of 8-10 repetitions per leg, descent of 3-4 seconds.
- Glute Bridges: 3 sets of 12-15 repetitions, descent of 3-4 seconds.
- Knee or Incline Push-ups: 3 sets of 10-12 repetitions, descent of 3-4 seconds.
- Bird-Dog: 3 sets of 10-12 repetitions per side, slow return of 3-4 seconds.
Take 60-90 seconds of rest between each set.
Cool-down (5 min)- Light dynamic stretches.
💪
Strength & Conditioning
View session
Duration : 45 min
🫀 Zone 1 : 20 min
🫀 Zone 2 : 16 min
🫀 Zone 3 : 7 min
🫀 Zone 4 : 2 min
Warm-up (10 min)- Gentle joint mobilizations, light running drills.
- Bodyweight Squat: 4 sets of 10-12 repetitions, descent of 5-6 seconds.
- Bodyweight Forward Lunges: 3 sets of 10-12 repetitions per leg, descent of 4-5 seconds.
- Good Mornings (with body weight or stick): 3 sets of 12-15 repetitions, descent of 4-5 seconds.
- Plank: 3 sets of 60-90 seconds.
- Bird-Dog: 3 sets of 12-15 repetitions per side, slow return of 4-5 seconds.
- Very light dynamic stretches.
💪
Strength & Conditioning
View session
Duration : 45 min
🫀 Zone 1 : 20 min
🫀 Zone 2 : 16 min
🫀 Zone 3 : 7 min
🫀 Zone 4 : 2 min
Warm-up (10 min)- Dynamic joint mobilizations.
- A few gentle static stretches.
- PNF Hamstrings (with strap or partner): 3-4 sets of 30 seconds (10 sec contraction / 20 sec stretch) per leg.
- PNF Quadriceps (heel to butt, lying face down): 3-4 sets of 30 seconds per leg.
- PNF Glutes (knee to chest crossed): 3-4 sets of 30 seconds per side.
- PNF Calves (on a step): 3-4 sets of 30 seconds per leg.
- Deep breaths, muscle relaxation.
💪
Strength & Conditioning
View session
Duration : 45 min
🫀 Zone 1 : 20 min
🫀 Zone 2 : 16 min
🫀 Zone 3 : 7 min
🫀 Zone 4 : 2 min
Warm-up (5 min)- Deep breaths, very gentle joint mobilizations.
- Light and overall Foam Rolling: 10 minutes, focusing on tension areas but without pain.
- Light dynamic stretches:
- Leg swings (front-back, lateral): 10-12 repetitions per leg.
- Dynamic lunges with twist: 8-10 repetitions per side.
- Wide arm circles: 10-12 repetitions per direction.
- Very gentle and short static stretches (15-20 seconds per stretch):
- Hamstrings on the floor.
- Quadriceps.
- Glutes.
- Calves.
- Chest.
- Gentle spinal mobilizations (Cat-Cow, floor twists): 5-10 slow repetitions.
- Deep breaths, total relaxation.
💪
Strength & Conditioning
View session
Duration : 45 min
🫀 Zone 1 : 20 min
🫀 Zone 2 : 16 min
🫀 Zone 3 : 7 min
🫀 Zone 4 : 2 min
Warm-up (5 min)- Deep breaths, gentle joint mobilizations.
- Leg swings (forward-backward, sideways): 10-12 repetitions per leg.
- Dynamic lunges with twist: 8-10 repetitions per side.
- Wide and controlled arm circles: 10-12 repetitions per direction.
- Cat-Cow (slow and deep): 10-12 repetitions.
- Ground thoracic twists: 8-10 repetitions per side.
- Deep squat with hold and light movements: 60-90 seconds.
- Lizard walk (Spiderman Walk): 5-6 repetitions per side.
- Deep breaths, relaxation.
💪
Strength & Conditioning
View session
Duration : 45 min
🫀 Zone 1 : 20 min
🫀 Zone 2 : 16 min
🫀 Zone 3 : 7 min
🫀 Zone 4 : 2 min
Warm-up (5 min)- Deep breaths, gentle joint mobilizations.
- Leg Swings (forward-backward, sideways): 10-12 repetitions per leg.
- Dynamic Lunges with Twist: 8-10 repetitions per side.
- Wide and Controlled Arm Circles: 10-12 repetitions per direction.
- Cat-Cow (slow and deep): 10-12 repetitions.
- Ground Thoracic Twists: 8-10 repetitions per side.
- Deep Squat with Hold and Light Movements: 60-90 seconds.
- Lizard Walk (Spiderman Walk): 5-6 repetitions per side.
- Deep breaths, relaxation.
💪
Strength & Conditioning
View session
Duration : 45 min
🫀 Zone 1 : 20 min
🫀 Zone 2 : 16 min
🫀 Zone 3 : 7 min
🫀 Zone 4 : 2 min
Warm-up (5 min)- Deep breathing, gentle joint mobilizations.
- Leg Swings (forward-backward, sideways): 12-15 repetitions per leg (smooth and wide).
- Dynamic Lunges with Twist: 10-12 repetitions per side.
- Controlled Wide Arm Circles: 12-15 repetitions per direction.
- Cat-Cow (slow and deep): 12-15 repetitions.
- Ground Thoracic Twists: 10-12 repetitions per side.
- Deep Squat with Hold and Light Movements: 60-90 seconds.
- Lizard Walk (Spiderman Walk): 6-8 repetitions per side.
- Deep breathing, relaxation.
💪
Strength & Conditioning
View session
Duration : 45 min
🫀 Zone 1 : 20 min
🫀 Zone 2 : 16 min
🫀 Zone 3 : 7 min
🫀 Zone 4 : 2 min
Warm-up (5 min)- Deep breaths, very gentle joint mobilizations.
- Full Foam Rolling: 10-15 minutes, focusing on areas of accumulated tension from intense efforts (calves, quadriceps, hamstrings, glutes, back).
- Light Dynamic Stretches:
- Leg swings.
- Dynamic lunges without twist.
- Arm circles.
- Specific Joint Mobilizations (ankles, knees, hips, shoulders, spine): 5-10 slow repetitions per joint.
- Diaphragmatic Breathing Exercises (on the floor): 5-10 minutes to promote relaxation and recovery.
- Deep breaths, total relaxation.
💪
Strength & Conditioning
View session
Duration : 45 min
🫀 Zone 1 : 20 min
🫀 Zone 2 : 16 min
🫀 Zone 3 : 7 min
🫀 Zone 4 : 2 min
Warm-up (5 min)- Deep breathing, gentle joint mobilizations.
- Leg swings (forward-backward, lateral): 12-15 repetitions per leg (smooth and wide).
- Dynamic lunges with twist: 10-12 repetitions per side.
- Wide and controlled arm circles: 12-15 repetitions per direction.
- Cat-Cow (slow and deep): 12-15 repetitions.
- Ground thoracic twists: 10-12 repetitions per side.
- Deep squat with hold and light movements: 60-90 seconds.
- Lizard walk (Spiderman Walk): 6-8 repetitions per side.
- Deep breathing, relaxation.
💪
Strength & Conditioning
View session
Duration : 45 min
🫀 Zone 1 : 20 min
🫀 Zone 2 : 16 min
🫀 Zone 3 : 7 min
🫀 Zone 4 : 2 min
Warm-up (5 min)- Deep breaths, gentle joint mobilizations.
- Leg swings (forward-backward, lateral): 15-20 repetitions per leg (smooth and wide).
- Dynamic lunges with twist and lateral stretch: 10-12 repetitions per side.
- Wide and controlled arm circles: 15-20 repetitions per direction.
- Cat-Cow (slow and deep): 15-20 repetitions.
- Ground thoracic twists: 12-15 repetitions per side.
- Deep squat with holds and light rocking movements: 90-120 seconds.
- Lizard walk (Spiderman Walk): 8-10 repetitions per side.
- Open Book (on the ground, for thoracic mobility): 10-12 repetitions per side.
- Deep breaths, relaxation.
💪
Strength & Conditioning
View session
Duration : 45 min
🫀 Zone 1 : 20 min
🫀 Zone 2 : 16 min
🫀 Zone 3 : 7 min
🫀 Zone 4 : 2 min
Warm-up (10 min)- Arm rotations, shoulder circles, chest-opening movements.
- External rotations with resistance band: 3 sets of 15-20 repetitions per arm.
- Face Pulls with resistance band: 3 sets of 15-20 repetitions.
- I-Y-T (with or without light weights): 3 sets of 10-12 repetitions for each position.
- Scapular Push-ups: 3 sets of 12-15 repetitions.
- Overhead Press with light dumbbells: 3 sets of 10-12 repetitions.
Take 45-60 seconds of rest between each set.
Cool-down (5 min)- Gentle stretches of the shoulders and chest.
💪
Strength & Conditioning
– Strength
View session
Duration : 45 min
🫀 Zone 1 : 5 min
🫀 Zone 2 : 14 min
🫀 Zone 3 : 16 min
🫀 Zone 4 : 9 min
🫀 Zone 5 : 2 min
Warm-up: 5min mobility dynamicMain circuit:
Circuit 4 rounds: 15 squats, 12 box jumps, 20 mountain climbers, 30s plank. R=1min 30s between rounds
Cool down: 5min stretch static
💪
Strength & Conditioning
– Strength
View session
Duration : 45 min
🫀 Zone 1 : 5 min
🫀 Zone 2 : 14 min
🫀 Zone 3 : 16 min
🫀 Zone 4 : 9 min
🫀 Zone 5 : 2 min
Warm-up: 5min mobility dynamicMain circuit:
3x10 diamond push-ups, 3x15 standing row with band, 3x12 seated dumbbell press, 3x12 triceps extensions with weights
Cool down: 5min stretch static
💪
Strength & Conditioning
– Technique/Efficiency
View session
Duration : 45 min
🫀 Zone 1 : 7 min
🫀 Zone 2 : 20 min
🫀 Zone 3 : 14 min
🫀 Zone 4 : 5 min
Warm-up: 5min mobility dynamicMain circuit:
Circuit 5 rounds: 10 high knee march/side, 8 single-leg hops/leg, 15 lateral bounds, 20s star plank/side. R=1min between rounds
Cool down: 5min stretch static
💪
Strength & Conditioning
– Technique/Efficiency
View session
Duration : 45 min
🫀 Zone 1 : 7 min
🫀 Zone 2 : 20 min
🫀 Zone 3 : 14 min
🫀 Zone 4 : 5 min
Warm-up: 5min mobility dynamicMain circuit:
Circuit 5 rounds: 10 single-leg Bulgarian split squats/leg, 12 plank to pike, 30s unstable surface hold/leg, 45s rest. R=1min between rounds
Cool down: 5min stretch static
🥾
Trail Running
– Threshold
View session
Duration : 45 min
D+ : 100
Load (TRIMP) : 105
🫀 Zone 1 : 5 min
🫀 Zone 2 : 20 min
🫀 Zone 3 : 20 min
Warm-up: 10min Z2Main set:
20min Z3 continuous
10min Z2 easy
Cool down: 5min Z1
🥾
Trail Running
– Cadence
View session
Duration : 45 min
D+ : 200
Load (TRIMP) : 99
🫀 Zone 1 : 10 min
🫀 Zone 2 : 25 min
🫀 Zone 3 : 4 min
🫀 Zone 4 : 3 min
🫀 Zone 5 : 3 min
Warm-up: 15min Z2Main set:
5min Z2
4min Z3
3min Z4
2min Z5
1min Z5
5min Z2
Cool down: 10min Z1
🥾
Trail Running
– Strength x Cadence
View session
Duration : 45 min
D+ : 300
Load (TRIMP) : 84
🫀 Zone 1 : 24 min
🫀 Zone 2 : 15 min
🫀 Zone 5 : 6 min
Warm-up: 15min Z2Main set:
8x45s Z5 uphill R=2min
Cool down: 10min Z1
🥾
Trail Running
– Base Training
View session
Duration : 45 min
D+ : 50
Load (TRIMP) : 85
🫀 Zone 1 : 5 min
🫀 Zone 2 : 40 min
Warm-up: 10min Z2Main set:
30min Z2 continuous
easy pace
Cool down: 5min Z1
🥾
Trail Running
– Fartlek
View session
Duration : 45 min
D+ : 150
Load (TRIMP) : 88
🫀 Zone 1 : 11 min
🫀 Zone 2 : 25 min
🫀 Zone 3 : 9 min
Warm-up: 10min Z2Main set:
3x(5min Z2 / 3min Z3) R=3min
Cool down: 5min Z1
🥾
Trail Running
– Cadence
View session
Duration : 45 min
D+ : 80
Load (TRIMP) : 92
🫀 Zone 1 : 22 min
🫀 Zone 2 : 15 min
🫀 Zone 5 : 8 min
Warm-up: 10min Z2Main set:
5min Z2
8x1min Z5 R=1min
10min Z1
Cool down: 5min Z1
🥾
Trail Running
– Base Training
View session
Duration : 45 min
D+ : 50
Load (TRIMP) : 85
🫀 Zone 1 : 5 min
🫀 Zone 2 : 40 min
Warm-up: 10min Z2Main set:
30min Z2
Cool down: 5min Z1
🥾
Trail Running
– Technique/Efficiency
View session
Duration : 45 min
Load (TRIMP) : 115
🫀 Zone 1 : 11 min
🫀 Zone 2 : 16 min
🫀 Zone 4 : 18 min
Warm-up: 10min Z2Main set:
3x(6min Z4 flat technique / 2min Z2) R=3min
Cool down: 5min Z1
🥾
Trail Running
– Strength
View session
Duration : 45 min
D+ : 400
Load (TRIMP) : 100
🫀 Zone 1 : 10 min
🫀 Zone 2 : 15 min
🫀 Zone 3 : 20 min
Warm-up: 15min Z2Main set:
20min Z3 continuous climb
Cool down: 10min Z1
🥾
Trail Running
– Threshold
View session
Duration : 45 min
D+ : 400
Load (TRIMP) : 112
🫀 Zone 1 : 11 min
🫀 Zone 2 : 10 min
🫀 Zone 3 : 15 min
🫀 Zone 4 : 9 min
Warm-up: 10min Z2Main set:
3x(5min Z3 / 3min Z4) R=3min
Cool down: 5min Z1
🥾
Trail Running
– Threshold
View session
Duration : 45 min
D+ : 150
Load (TRIMP) : 110
🫀 Zone 1 : 5 min
🫀 Zone 2 : 20 min
🫀 Zone 3 : 15 min
🫀 Zone 4 : 5 min
Warm-up: 10min Z2Main set:
10min Z2
10min Z3 pace
5min Z4
5min Z3 easy
Cool down: 5min Z1
🥾
Trail Running
– MAP (PMA)
View session
Duration : 45 min
D+ : 400
Load (TRIMP) : 97
🫀 Zone 1 : 17 min
🫀 Zone 2 : 20 min
🫀 Zone 5 : 8 min
Warm-up: 15min Z2Main set:
8x1min Z5 R=1min
5min Z2 easy
Cool down: 10min Z1
🥾
Trail Running
– Technique/Efficiency
View session
Duration : 45 min
D+ : 200
Load (TRIMP) : 100
🫀 Zone 1 : 10 min
🫀 Zone 2 : 25 min
🫀 Zone 4 : 10 min
Warm-up: 15min Z2Main set:
5x2min Z4 downhill / 3min Z1 flat
finish with 10min Z2
Cool down: 10min Z1
🥾
Trail Running
– Cadence
View session
Duration : 45 min
D+ : 20
Load (TRIMP) : 100
🫀 Zone 1 : 5 min
🫀 Zone 2 : 30 min
🫀 Zone 3 : 5 min
🫀 Zone 4 : 5 min
Warm-up: 10min Z2Main set:
15min Z2
5min Z3
5min Z4
5min Z2
Cool down: 5min Z1
🥾
Trail Running
– Base Training
View session
Duration : 45 min
D+ : 50
Load (TRIMP) : 85
🫀 Zone 1 : 5 min
🫀 Zone 2 : 40 min
Warm-up: 10min Z2Main set:
30min Z2 smooth
Cool down: 5min Z1
🥾
Trail Running
– Threshold
View session
Duration : 45 min
D+ : 200
Load (TRIMP) : 100
🫀 Zone 1 : 10 min
🫀 Zone 2 : 15 min
🫀 Zone 3 : 20 min
Warm-up: 15min Z2Main set:
20min Z3 continuous threshold
Cool down: 10min Z1
🥾
Trail Running
– Technique/Efficiency
View session
Duration : 45 min
D+ : 200
Load (TRIMP) : 87
🫀 Zone 1 : 19 min
🫀 Zone 2 : 10 min
🫀 Zone 3 : 16 min
Warm-up: 10min Z2Main set:
8x2min Z3 rocky downhill R=2min
Cool down: 5min Z1
🧠
Mental Training
View session
Duration : 45 min
🫀 Zone 1 : 5 min
🫀 Zone 2 : 40 min
Warm-up: 10 min warm-up (Z2).Session:
30 min of easy running (Z2) in a "simulated crisis management" scenario: imagine a problem during the race (blister, hunger, doubt). Identify the symptoms, think of solutions (slow down, eat, talk to a volunteer), and visualize overcoming it. This is training for problem-solving.
Cool-down: 5 min of walking (Z1).
🏃♂️
Running
– V02 Max
View session
Duration : 45.47 min
Distance : 4500 m
Load (TRIMP) : 109.47
🫀 Zone 1 : 22 min
🫀 Zone 2 : 10 min
🫀 Zone 5 : 14 min
Warm-up: 10 min in Z2Session:
9 x 500m in Z5 (95% VMA), R = 1 min 20 s
Cool-down: 10 min in Z1
🥾
Trail Running
– Strength x Cadence
View session
Duration : 45.5 min
D+ : 300
Load (TRIMP) : 90.5
🫀 Zone 1 : 23 min
🫀 Zone 2 : 15 min
🫀 Zone 5 : 8 min
Warm-up: 10min Z2Main set:
10x45s Z5 hill surges R=2min
finish with 5min Z2
Cool down: 5min Z1
🥾
Trail Running
– Cadence
View session
Duration : 45.5 min
D+ : 50
Load (TRIMP) : 85.5
🫀 Zone 1 : 13 min
🫀 Zone 2 : 30 min
🫀 Zone 5 : 3 min
Warm-up: 10min Z2Main set:
15min Z2
5x30sec Z5 R=2min
5min Z2
Cool down: 5min Z1
🏊♀️
Swimming
– Specific Pace
View session
Duration : 45.64 min
Distance : 1900 m
Load (TRIMP) : 102.64
🫀 Zone 1 : 13 min
🫀 Zone 2 : 8 min
🫀 Zone 3 : 25 min
Warm-up: 400m in Z2 PB PQ Session:
2 blocks of :
4 x 100m in Z3, R = 30 s PQ
4 x 50m in Z3, R = 15 s NC soft
4 x 25m in Z3, R = 20 s NC fast
R = 2 mins between each block
Cool-down: 100m in Z1 Swim of choice
🏊♀️
Swimming
– MAP (PMA)
View session
Duration : 45.75 min
Distance : 2700 m
Load (TRIMP) : 141.75
🫀 Zone 1 : 11 min
🫀 Zone 2 : 6 min
🫀 Zone 3 : 7 min
🫀 Zone 4 : 12 min
🫀 Zone 5 : 10 min
Warm-up: 200m in Z2 PB PQ Session:
200m in Z3 NC
4 x 100m in Z4 25 butterfly / 75 freestyle
4 x 50m in Z5 25 fast / 25 recovery
100m in Z2 4 strokes easy
4 x 100m in Z5, R = 15s NC fast
200m in Z3 Breaststroke
2 x 100m in Z5 NC fast
400m in Z4 PQ
Cool-down: 400m in Z1 4 strokes
🏃♂️
Running
– Strength x Cadence
View session
Duration : 45.83 min
Distance : 13 m
Load (TRIMP) : 95.95
🫀 Zone 1 : 25 min
🫀 Zone 3 : 18 min
🫀 Zone 5 : 4 min
Warm-up: 15min jog Z2Main set:
8x10s Z5 R=90s
4x800m Z3 R=3min
6x100m Z5 R=1min
Cool down: 10min easy Z1
🏃♂️
Running
– V02 Max
View session
Duration : 46 min
Load (TRIMP) : 89
🫀 Zone 1 : 24 min
🫀 Zone 2 : 15 min
🫀 Zone 5 : 7 min
Warm-up: 15 min in Z2Session:
14 x 30 s in Z5, R = 1 min
Cool-down: 10 min in Z1
🏃♂️
Running
– Threshold
View session
Duration : 46 min
Load (TRIMP) : 104
🫀 Zone 1 : 20 min
🫀 Zone 2 : 10 min
🫀 Zone 4 : 16 min
Warm-up: 10 min in Z2Session:
2 x 8 min in Z4, R = 5 min
Cool-down: 10 min in Z1
🏃♂️
Running
– V02 Max
View session
Duration : 46 min
Load (TRIMP) : 93
🫀 Zone 1 : 23 min
🫀 Zone 2 : 15 min
🫀 Zone 5 : 8 min
Warm-up: 15 min in Z2Session:
2 blocks of :
8 x 30 s in Z5, R = 30 s
R = 5 min between each block
Cool-down: 10 min in Z1
🏃♂️
Running
– V02 Max
View session
Duration : 46 min
Load (TRIMP) : 85
🫀 Zone 1 : 25 min
🫀 Zone 2 : 15 min
🫀 Zone 5 : 6 min
Warm-up: 15 min in Z2Session:
4 x 1 min 30 s in Z5, R = 5 min
Cool-down: 10 min in Z1
🏃♂️
Running
– Threshold
View session
Duration : 46 min
Load (TRIMP) : 106
🫀 Zone 1 : 16 min
🫀 Zone 2 : 15 min
🫀 Zone 4 : 15 min
Warm-up: 15 min in Z2Session:
6 min in Z4, R = 2 min
5 min in Z4, R = 2 min
4 min in Z4, R = 2 min
Cool-down: 10 min in Z1
🏃♂️
Running
– Base Training
View session
Duration : 46 min
Distance : 10 m
Load (TRIMP) : 82
🫀 Zone 1 : 10 min
🫀 Zone 2 : 36 min
Warm-up: 15min jog Z2Main set:
6x6min Z2 R=2min
Cool down: 10min easy Z1
🏃♂️
Running
– Threshold
View session
Duration : 46 min
Distance : 10 m
Load (TRIMP) : 142
🫀 Zone 1 : 14 min
🫀 Zone 4 : 32 min
Warm-up: 15min jog Z2Main set:
8x800m Z4 R=2min
Cool down: 10min easy Z1
🏃♂️
Running
– Fartlek
View session
Duration : 46 min
Distance : 10 m
Load (TRIMP) : 138
🫀 Zone 1 : 8 min
🫀 Zone 2 : 15 min
🫀 Zone 4 : 15 min
🫀 Zone 5 : 8 min
Warm-up: 15min jog Z2Main set:
15min Z2
3x5min Z4 R=3min
2x4min Z5 R=2min
Cool down: 10min easy Z1
🏃♂️
Running
– Technique/Efficiency
View session
Duration : 46 min
Distance : 13 m
Load (TRIMP) : 108
🫀 Zone 1 : 15 min
🫀 Zone 3 : 31 min
Warm-up: 15min jog Z2Main set:
8x50m high knees Z5 R=30s
5x400m Z3 R=90s
4x5min Z3 R=3min focusing on efficiency
6x100m strides Z4
Cool down: 10min easy Z1
🏃♂️
Running
– Specific Pace
View session
Duration : 46 min
Distance : 12 m
Load (TRIMP) : 139
🫀 Zone 1 : 7 min
🫀 Zone 3 : 24 min
🫀 Zone 4 : 15 min
Warm-up: 15min jog Z2Main set:
2x12min Z3 R=3min
3x5min Z4 R=2min
Cool down: 10min easy Z1
🏊♀️
Swimming
– Base Training
View session
Duration : 46 min
Distance : 2000 m
Load (TRIMP) : 86
🫀 Zone 1 : 6 min
🫀 Zone 2 : 40 min
Warm-up: 400m in Z2 Swim of choice Session:
2 x 800m in Z2 R=1mn
Cool-down: 200m in Z1 Swim of choice
🏊♀️
Swimming
– Base Training
View session
Duration : 46 min
Distance : 1900 m
Load (TRIMP) : 92
🫀 Zone 1 : 8 min
🫀 Zone 2 : 30 min
🫀 Zone 3 : 8 min
Warm-up: 300m in Z2 Swim of choice Session:
8 x 200m (150m Z2 / 50m Z3) R=30s
Cool-down: 200m in Z1 Swim of choice
🏊♀️
Swimming
– Specific Pace
View session
Duration : 46 min
Distance : 1700 m
Load (TRIMP) : 96
🫀 Zone 1 : 6 min
🫀 Zone 2 : 30 min
🫀 Zone 3 : 10 min
Warm-up: 300m in Z2 Swim of choice Session:
6 x 200m (150m Z2 / 50m Z3 progressive) R=30s
Cool-down: 200m in Z1 Swim of choice
🏊♀️
Swimming
– Base Training
View session
Duration : 46 min
Distance : 2000 m
Load (TRIMP) : 86
🫀 Zone 1 : 6 min
🫀 Zone 2 : 40 min
Warm-up: 400m in Z2 Swim of choice Session:
2 x 800m in Z2 R=1min
Cool-down: 200m in Z1 Swim of choice
🏊♀️
Swimming
– Base Training
View session
Duration : 46 min
Distance : 1900 m
Load (TRIMP) : 92
🫀 Zone 1 : 8 min
🫀 Zone 2 : 30 min
🫀 Zone 3 : 8 min
Warm-up: 300m in Z2 Swim of choice Session:
8 x 200m (150m Z2 / 50m Z3) R=30s
Cool-down: 200m in Z1 Swim of choice
🏊♀️
Swimming
– Specific Pace
View session
Duration : 46 min
Distance : 1700 m
Load (TRIMP) : 96
🫀 Zone 1 : 6 min
🫀 Zone 2 : 30 min
🫀 Zone 3 : 10 min
Warm-up: 300m in Zone 2 Swimming of choice Session:
6 x 200m (150m Z2 / 50m Z3 progressive) R=30s
Cool-down: 200m in Zone 1 Swimming of choice
🏠
Indoor Cycling
– MAP (PMA)
View session
Duration : 46 min
Load (TRIMP) : 90.36
🫀 Zone 1 : 24 min
🫀 Zone 2 : 15 min
🫀 Zone 5 : 7 min
Warm-up: 15 mins in Z2Session:
2 blocks of :
10 s in Z5 (100% PMA), R = 50 s
15 s in Z5 (100% PMA), R = 45 s
20 s in Z5 (100% PMA), R = 40 s
25 s in Z5 (100% PMA), R = 35 s
30 s in Z5 (100% PMA), R = 30 s
35 s in Z5 (100% PMA), R = 25 s
40 s in Z5 (100% PMA), R = 20 s
45 s in Z5 (100% PMA), R = 15 s
R = 5 mins between each block
Cool-down: 10 mins in Z1
🥾
Trail Running
– Hill Repeats
View session
Duration : 46 min
D+ : 250
Load (TRIMP) : 85
🫀 Zone 1 : 19 min
🫀 Zone 2 : 15 min
🫀 Zone 3 : 12 min
Warm-up: 15min Z2Main set:
4x3min Z3 R=3min
Cool down: 10min Z1
🥾
Trail Running
– Cadence
View session
Duration : 46 min
D+ : 50
Load (TRIMP) : 73
🫀 Zone 1 : 19 min
🫀 Zone 2 : 27 min
Warm-up: 10min Z2Main set:
4x(3min Z2 / 2min Z1) R=2min
5min Z2
Cool down: 5min Z1
🥾
Trail Running
– Strength x Cadence
View session
Duration : 46 min
D+ : 500
Load (TRIMP) : 85
🫀 Zone 1 : 25 min
🫀 Zone 2 : 15 min
🫀 Zone 5 : 6 min
Warm-up: 15min Z2Main set:
6x1min Z5 R=3min
Cool down: 10min Z1
🥾
Trail Running
– Threshold
View session
Duration : 46 min
D+ : 400
Load (TRIMP) : 92
🫀 Zone 1 : 18 min
🫀 Zone 2 : 10 min
🫀 Zone 3 : 18 min
Warm-up: 10min Z2Main set:
3x(6min Z3 / 3min Z1) R=2min
Cool down: 5min Z1
🥾
Trail Running
– Hill Repeats
View session
Duration : 46 min
D+ : 250
Load (TRIMP) : 104
🫀 Zone 1 : 24 min
🫀 Zone 2 : 10 min
🫀 Zone 5 : 12 min
Warm-up: 10min Z2Main set:
8x90sec Z5 R=2min
5min Z1
Cool down: 5min Z1
🏃♂️
Running
– Strength x Cadence
View session
Duration : 46.03 min
Distance : 11 m
Load (TRIMP) : 105.75
🫀 Zone 1 : 22 min
🫀 Zone 3 : 13 min
🫀 Zone 4 : 10 min
🫀 Zone 5 : 1 min
Warm-up: 15min jog Z2Main set:
5x10s Z5 R=2min
5x400m Z4 R=2min
3x800m Z3 R=3min
Cool down: 10min easy Z1
🏃♂️
Running
– Specific Pace
View session
Duration : 46.5 min
Distance : 13 m
Load (TRIMP) : 130.5
🫀 Zone 1 : 9 min
🫀 Zone 3 : 30 min
🫀 Zone 4 : 8 min
Warm-up: 15min jog Z2Main set:
2x15min Z3 R=4min
4x400m Z4 R=90s
Cool down: 10min easy Z1
🏊♀️
Swimming
– V02 Max
View session
Duration : 46.5 min
Distance : 2000 m
Load (TRIMP) : 178.5
🫀 Zone 1 : 11 min
🫀 Zone 2 : 4 min
🫀 Zone 5 : 32 min
Warm-up: 200m in Z2 PB Session:
16 blocks of:
100m in Z5 Fast Full stroke
R = 30 s between each block
Cool-down: 200m in Z1 Swim of choice
🏊♀️
Swimming
– Specific Pace
View session
Duration : 46.5 min
Distance : 2500 m
Load (TRIMP) : 130
🫀 Zone 1 : 13 min
🫀 Zone 2 : 8 min
🫀 Zone 3 : 4 min
🫀 Zone 4 : 20 min
🫀 Zone 5 : 3 min
Warm-up:400m in Z2 PB Session:
200m in Z3 educational (swim alternately with one arm)
100m in Z4 NC focusing on the kick
3 x 400m in Z4, R = 1 mn PB PQ, 2 in amplitude, the last faster
4 x 50m in Z5, R = 20 s Sustained sprint
Cool-down:400m in Z1 Swim of choice
🏊♀️
Swimming
– Threshold
View session
Duration : 46.5 min
Distance : 2900 m
Load (TRIMP) : 163
🫀 Zone 1 : 5 min
🫀 Zone 2 : 4 min
🫀 Zone 4 : 38 min
Warm-up: 200m in Z2 PB Session:
5 x 500m in Z4 PB, PBPQ, PQ, NC, 50 backstroke / 50 NC
Cool-down: 200m in Z1 4 Strokes
🚴♂️
Cycling
– Fartlek
View session
Duration : 46.5 min
Load (TRIMP) : 115.5
🫀 Zone 1 : 18 min
🫀 Zone 2 : 15 min
🫀 Zone 5 : 14 min
Warm-up: 15 min in Z2Session:
3 blocks of :
4 min in Z5
30 s in Z5 (150% FTP) Sprint
R = 4 min between each block
Cool-down: 10 min in Z1
🏠
Indoor Cycling
– MAP (PMA)
View session
Duration : 46.5 min
Load (TRIMP) : 127.5
🫀 Zone 1 : 15 min
🫀 Zone 2 : 5 min
🫀 Zone 3 : 5 min
🫀 Zone 4 : 20 min
🫀 Zone 5 : 2 min
Warm-up: 3 min in Z25 min in Z3
2 min in Z4 cadence ~ 80 RPM
3 x 30 s in Z5 cadence ~ 100 RPM, R = 30 s
2 min in Z2 cadence ~ 90 RPM
Session:
3 x 6 min in Z4 (100% PMA) cadence ~ 100 RPM, R = 2 min
Cool-down: 10 min in Z1
Anaerobic Threshold
🥾
Trail Running
– Technique/Efficiency
View session
Duration : 46.5 min
D+ : 200
Load (TRIMP) : 87.5
🫀 Zone 1 : 13 min
🫀 Zone 2 : 31 min
🫀 Zone 5 : 3 min
Warm-up: 15min Z2Main set:
5x30sec Z5 technical descent
4x4min Z2 undulating R=1min
Cool down: 10min Z1
🥾
Trail Running
– V02 Max
View session
Duration : 46.5 min
D+ : 200
Load (TRIMP) : 91.5
🫀 Zone 1 : 24 min
🫀 Zone 2 : 15 min
🫀 Zone 5 : 8 min
Warm-up: 15min Z2Main set:
15x30s Z5 R=1min
Cool down: 10min Z1
🥾
Trail Running
– Strength x Cadence
View session
Duration : 46.5 min
D+ : 500
Load (TRIMP) : 82.5
🫀 Zone 1 : 25 min
🫀 Zone 2 : 15 min
🫀 Zone 4 : 5 min
🫀 Zone 5 : 2 min
Warm-up: 15min Z2Main set:
5x(1min Z4 / 1min Z1) R=2min
3x30s Z5 R=1min
Cool down: 10min Z1
🏃♂️
Running
– V02 Max
View session
Duration : 47 min
Load (TRIMP) : 104
🫀 Zone 1 : 22 min
🫀 Zone 2 : 15 min
🫀 Zone 5 : 11 min
Warm-up: 15 min in Z2Session:
22 x 30 s in Z5, R = 30 s
Cool-down: 10 min in Z1
🏃♂️
Running
– V02 Max
View session
Duration : 47 min
Load (TRIMP) : 111
🫀 Zone 1 : 24 min
🫀 Zone 2 : 10 min
🫀 Zone 5 : 14 min
Warm-up: 10 min in Z2Session:
27 x 30 s in Z5, R = 30 s
Cool-down: 10 min in Z1
🏃♂️
Running
– V02 Max
View session
Duration : 47 min
Load (TRIMP) : 93
🫀 Zone 1 : 28 min
🫀 Zone 2 : 10 min
🫀 Zone 5 : 9 min
Warm-up: 10 min in Z2Session:
18 x 30 s in Z5, R = 1 min
Cool-down: 10 min in Z1
🏃♂️
Running
– Strength
View session
Duration : 47 min
Distance : 13 m
Load (TRIMP) : 107
🫀 Zone 1 : 27 min
🫀 Zone 4 : 20 min
Warm-up: 15min jog Z2Main set:
10x2min Z4 R=3min
Cool down: 10min easy Z1
🏃♂️
Running
– Base Training
View session
Duration : 47 min
Distance : 6 m
Load (TRIMP) : 87
🫀 Zone 1 : 7 min
🫀 Zone 2 : 40 min
Warm-up: 10min jog Z2Main set:
8x5min Z2 R=1min
Cool down: 5min easy Z1
🏊♀️
Swimming
– V02 Max
View session
Duration : 47 min
Distance : 2100 m
Load (TRIMP) : 174
🫀 Zone 1 : 10 min
🫀 Zone 2 : 7 min
🫀 Zone 5 : 30 min
Warm-up: 400m in Z2 PB Session:
15 blocks of:
100m in Z5 Fast Full stroke
R = 30 s between each block
Cool-down: 200m in Z1 4 Strokes
🚴♂️
Cycling
– V02 Max
View session
Duration : 47 min
Load (TRIMP) : 117
🫀 Zone 1 : 22 min
🫀 Zone 2 : 10 min
🫀 Zone 5 : 15 min
Warm-up: 10 min in Z2Session:
5 x 3 min in Z5, R = 3 min
Cool-down: 10 min in Z1
🚴♂️
Cycling
– Fartlek
View session
Duration : 47 min
Load (TRIMP) : 89
🫀 Zone 1 : 29 min
🫀 Zone 2 : 10 min
🫀 Zone 5 : 8 min
Warm-up: 10 mins in Z2Session:
20 x 24 s in Z5 (150% PMA), R = 1 min
Cool-down: 10 mins in Z1
🚴♂️
Cycling
– Fartlek
View session
Duration : 47 min
Load (TRIMP) : 74
🫀 Zone 1 : 29 min
🫀 Zone 2 : 15 min
🫀 Zone 5 : 3 min
Warm-up: 15 mn in Z2Session:
20 x 9 s in Z5 (250% FTP), R = 1 mn
Cool-down: 10 mn in Z1
🥾
Trail Running
– Hill Repeats
View session
Duration : 47 min
D+ : 300
Load (TRIMP) : 74
🫀 Zone 1 : 20 min
🫀 Zone 2 : 27 min
Warm-up: 15min Z2Main set:
3x4min Z2 R=5min
Cool down: 10min Z1
🥾
Trail Running
– Technique/Efficiency
View session
Duration : 47 min
D+ : 300
Load (TRIMP) : 97
🫀 Zone 1 : 17 min
🫀 Zone 2 : 10 min
🫀 Zone 3 : 20 min
Warm-up: 10min Z2Main set:
5x4min Z3 R=3min
Use poles for uphill
practice cadence
Cool down: 5min Z1
🥾
Trail Running
– Threshold
View session
Duration : 47 min
D+ : 100
Load (TRIMP) : 122
🫀 Zone 1 : 7 min
🫀 Zone 2 : 15 min
🫀 Zone 3 : 15 min
🫀 Zone 4 : 10 min
Warm-up: 10min Z2Main set:
15min Z3
2x5min Z4 R=2min
5min Z2
Cool down: 5min Z1
🥾
Trail Running
– Threshold
View session
Duration : 47 min
D+ : 150
Load (TRIMP) : 127
🫀 Zone 1 : 7 min
🫀 Zone 2 : 20 min
🫀 Zone 4 : 20 min
Warm-up: 10min Z2Main set:
2x(10min Z4 / 5min Z2) R=2min
Cool down: 5min Z1
🥾
Trail Running
– V02 Max
View session
Duration : 47 min
D+ : 400
Load (TRIMP) : 94
🫀 Zone 1 : 24 min
🫀 Zone 2 : 15 min
🫀 Zone 5 : 8 min
Warm-up: 15min Z2Main set:
8x1min Z5 R=2min
Cool down: 10min Z1
🥾
Trail Running
– MAP (PMA)
View session
Duration : 47 min
D+ : 400
Load (TRIMP) : 102
🫀 Zone 1 : 22 min
🫀 Zone 2 : 15 min
🫀 Zone 5 : 10 min
Warm-up: 15min Z2Main set:
5x2min Z5 R=3min
Cool down: 10min Z1
🥾
Trail Running
– MAP (PMA)
View session
Duration : 47 min
D+ : 350
Load (TRIMP) : 117
🫀 Zone 1 : 17 min
🫀 Zone 2 : 10 min
🫀 Zone 4 : 20 min
Warm-up: 10min Z2Main set:
5x4min Z4 R=3min
Cool down: 5min Z1
🥾
Trail Running
– V02 Max
View session
Duration : 47 min
D+ : 350
Load (TRIMP) : 94
🫀 Zone 1 : 24 min
🫀 Zone 2 : 15 min
🫀 Zone 5 : 8 min
Warm-up: 15min Z2Main set:
8x1min Z5 R=2min
Cool down: 10min Z1
🥾
Trail Running
– V02 Max
View session
Duration : 47 min
D+ : 400
Load (TRIMP) : 102
🫀 Zone 1 : 22 min
🫀 Zone 2 : 15 min
🫀 Zone 5 : 10 min
Warm-up: 15min Z2Main set:
5x2min Z5 R=3min on technical trail
Cool down: 10min Z1
🥾
Trail Running
– Strength x Cadence
View session
Duration : 47 min
D+ : 250
Load (TRIMP) : 94
🫀 Zone 1 : 24 min
🫀 Zone 2 : 15 min
🫀 Zone 5 : 8 min
Warm-up: 15min Z2Main set:
8x1min Z5 on steep terrain R=2min
Cool down: 10min Z1
🥾
Trail Running
– Strength x Cadence
View session
Duration : 47 min
D+ : 350
Load (TRIMP) : 94
🫀 Zone 1 : 24 min
🫀 Zone 2 : 15 min
🫀 Zone 5 : 8 min
Warm-up: 15min Z2Main set:
8x1min Z5 R=2min
Cool down: 10min Z1
🥾
Trail Running
– Strength
View session
Duration : 47 min
D+ : 700
Load (TRIMP) : 106
🫀 Zone 1 : 10 min
🫀 Zone 2 : 15 min
🫀 Zone 3 : 22 min
Warm-up: 15min Z2Main set:
2min Z3
5min Z3
8min Z3
5min Z3
2min Z3
Cool down: 10min Z1
🥾
Trail Running
– Strength x Cadence
View session
Duration : 47 min
D+ : 400
Load (TRIMP) : 94
🫀 Zone 1 : 24 min
🫀 Zone 2 : 15 min
🫀 Zone 5 : 8 min
Warm-up: 15min Z2Main set:
8x1min Z5 R=2min
Cool down: 10min Z1
🥾
Trail Running
– Hill Repeats
View session
Duration : 47 min
D+ : 400
Load (TRIMP) : 116
🫀 Zone 1 : 12 min
🫀 Zone 2 : 15 min
🫀 Zone 3 : 6 min
🫀 Zone 4 : 14 min
Warm-up: 15min Z2Main set:
2x(2min Z4 / 3min Z3 / 5min Z4) R=2min
Cool down: 10min Z1
🏃♂️
Running
– V02 Max
View session
Duration : 47.5 min
Load (TRIMP) : 87.5
🫀 Zone 1 : 30 min
🫀 Zone 2 : 10 min
🫀 Zone 5 : 8 min
Warm-up: 10 min in Z2Session:
5 blocks of :
1 min 30 s in Z5
R = 5 min between each block
Cool-down: 10 min in Z1
🏃♂️
Running
– Fartlek
View session
Duration : 47.5 min
Distance : 10 m
Load (TRIMP) : 115.5
🫀 Zone 1 : 19 min
🫀 Zone 3 : 24 min
🫀 Zone 5 : 5 min
Warm-up: 15min jog Z2Main set:
8x3min Z3 R=2min
10x30s Z5 R=30s
Cool down: 10min easy Z1
🏊♀️
Swimming
– V02 Max
View session
Duration : 47.5 min
Distance : 2100 m
Load (TRIMP) : 147.5
🫀 Zone 1 : 8 min
🫀 Zone 2 : 4 min
🫀 Zone 3 : 24 min
🫀 Zone 5 : 12 min
Warm-up: 200m in Z2 PB Session:
12 blocks of :
50m in Z5 NC fast
100m in Z3 Gentle Breaststroke
R = 30 s between each block
Cool-down: 100m in Z1 Swim of choice
🏊♀️
Swimming
– Threshold
View session
Duration : 47.5 min
Distance : 2600 m
Load (TRIMP) : 128.5
🫀 Zone 1 : 5 min
🫀 Zone 2 : 4 min
🫀 Zone 3 : 39 min
Warm-up: 200m in Z2 PB Session:
2200m in Z3 PB with a smooth amplitude
Cool-down: 200m in Z1 4 Strokes
🏊♀️
Swimming
– Threshold
View session
Duration : 47.5 min
Distance : 3000 m
Load (TRIMP) : 168
🫀 Zone 1 : 2 min
🫀 Zone 2 : 8 min
🫀 Zone 4 : 38 min
Warm-up: 400m in Z2 Swim of choice Session:
2500m in Z4 NC
Cool-down: 100m in Z1 Swim of choice
🏊♀️
Swimming
– Base Training
View session
Duration : 47.5 min
Distance : 2500 m
Load (TRIMP) : 90
🫀 Zone 1 : 5 min
🫀 Zone 2 : 43 min
Warm-up: 300m in Z2 Swim of choice Session:
2000m in Z2 (with 50m sighting every 200m)
Cool-down: 200m in Z1 Swim of choice
🏊♀️
Swimming
– Base Training
View session
Duration : 47.5 min
Distance : 2500 m
Load (TRIMP) : 90
🫀 Zone 1 : 5 min
🫀 Zone 2 : 43 min
Warm-up: 300m in Zone 2 Swimming of choice Session:
2000m in Zone 2 (with 50m targeting every 200m)
Cool-down: 200m in Zone 1 Swimming of choice
🏠
Indoor Cycling
– Threshold
View session
Duration : 47.5 min
Load (TRIMP) : 116.5
🫀 Zone 1 : 11 min
🫀 Zone 2 : 9 min
🫀 Zone 3 : 24 min
🫀 Zone 4 : 2 min
🫀 Zone 5 : 2 min
Warm-up: 3 min in Z25 min in Z3
2 min in Z4 cadence ~ 80 RPM
3 x 30 s in Z5 cadence ~ 100 RPM, R = 30 s
2 min in Z2 cadence ~ 90 RPM
Session:
3 min in Z3 cadence ~ 90 RPM
1 min in Z2 cadence ~ 90 RPM
4 min in Z3 cadence ~ 90 RPM
1 min in Z2 cadence ~ 90 RPM
5 min in Z3 cadence ~ 90 RPM
1 min in Z2 cadence ~ 90 RPM
4 min in Z3 cadence ~ 90 RPM
1 min in Z2 cadence ~ 90 RPM
3 min in Z3 cadence ~ 90 RPM
Cool-down: 10 min in Z1
Critical Endurance
🏠
Indoor Cycling
– V02 Max
View session
Duration : 47.5 min
Load (TRIMP) : 72.7
🫀 Zone 1 : 30 min
🫀 Zone 2 : 15 min
🫀 Zone 5 : 3 min
Warm-up: 15 min in Z2Session:
5 x 10 s in Z5 (120% PMA) cadence ~ 90 RPM, R = 50 s
5 x 10 s in Z5 (135% PMA) cadence ~ 90 RPM, R = 1 min 20 s
5 x 10 s in Z5 (150% PMA) cadence ~ 90 RPM, R = 1 min 50 s
Cool-down: 10 min in Z1
🏃♂️
Running
– V02 Max
View session
Duration : 47.64 min
Distance : 4000 m
Load (TRIMP) : 110.64
🫀 Zone 1 : 21 min
🫀 Zone 2 : 15 min
🫀 Zone 5 : 12 min
Warm-up: 15 min in Z2Session:
8 x 500m in Z5 (95% VMA), R = 1 min 20 s
Cool-down: 10 min in Z1
🏃♂️
Running
– V02 Max
View session
Duration : 48 min
Load (TRIMP) : 114
🫀 Zone 1 : 24 min
🫀 Zone 2 : 10 min
🫀 Zone 5 : 14 min
Warm-up: 10 min in Z2Session:
28 x 30 s in Z5, R = 30 s
Cool-down: 10 min in Z1
🏃♂️
Running
– V02 Max
View session
Duration : 48 min
Load (TRIMP) : 114
🫀 Zone 1 : 24 min
🫀 Zone 2 : 10 min
🫀 Zone 5 : 14 min
Warm-up: 10 min in Z2Session:
14 x 1 min in Z5, R = 1 min
Cool-down: 10 min in Z1
🏃♂️
Running
– V02 Max
View session
Duration : 48 min
Load (TRIMP) : 114
🫀 Zone 1 : 24 min
🫀 Zone 2 : 10 min
🫀 Zone 5 : 14 min
Warm-up: 10 min in Z2Session:
7 x 2 min in Z5, R = 2 min
Cool-down: 10 min in Z1
🏃♂️
Running
– Fartlek
View session
Duration : 48 min
Load (TRIMP) : 98
🫀 Zone 1 : 19 min
🫀 Zone 2 : 15 min
🫀 Zone 3 : 8 min
🫀 Zone 4 : 5 min
🫀 Zone 5 : 1 min
Warm-up: 15 mins in Z2Session:
8 mins in Z3, R = 4 mins
5 mins in Z4, R = 4 mins
1 min in Z5, R = 1 min
Cool-down: 10 mins in Z1
🏊♀️
Swimming
– Threshold
View session
Duration : 48 min
Distance : 2700 m
Load (TRIMP) : 125
🫀 Zone 1 : 6 min
🫀 Zone 2 : 7 min
🫀 Zone 3 : 35 min
Warm-up: 400m in Z2 Stroke of choice Session:
1900m in Z3 PB gentle amplitude
Cool-down: 400m in Z1 4 strokes
🏊♀️
Swimming
– Threshold
View session
Duration : 48 min
Distance : 2600 m
Load (TRIMP) : 126
🫀 Zone 1 : 5 min
🫀 Zone 2 : 8 min
🫀 Zone 3 : 35 min
Warm-up: 400m in Z2 PB Session:
2000m in Z3 PB gentle amplitude
Cool-down: 200m in Z1 Stroke of choice
🚴♂️
Cycling
– Fartlek
View session
Duration : 48 min
Load (TRIMP) : 79
🫀 Zone 1 : 29 min
🫀 Zone 2 : 15 min
🫀 Zone 5 : 4 min
Warm-up: 15 mn in Z2Session:
20 x 12 s in Z5 (250% FTP), R = 1 mn
Cool-down: 10 mn in Z1
🏠
Indoor Cycling
– Strength
View session
Duration : 48 min
Load (TRIMP) : 137
🫀 Zone 1 : 22 min
🫀 Zone 2 : 2 min
🫀 Zone 3 : 3 min
🫀 Zone 4 : 5 min
🫀 Zone 5 : 17 min
Warm-up: 5 min in Z43 min in Z3
3 x 30 s in Z5 cadence ~ 100 RPM, R = 30 s
2 min in Z2 cadence ~ 90 RPM
Session:
3 blocks of :
5 min in Z5 (100% PMA) cadence ~ 65 RPM
R = 5 min between each block
Cool-down: 10 min in Z1
🥾
Trail Running
– MAP (PMA)
View session
Duration : 48 min
D+ : 700
Load (TRIMP) : 114
🫀 Zone 1 : 18 min
🫀 Zone 2 : 15 min
🫀 Zone 4 : 9 min
🫀 Zone 5 : 6 min
Warm-up: 15min Z2Main set:
3x(3min Z4 / 2min Z5) R=4min
Cool down: 10min Z1
🥾
Trail Running
– V02 Max
View session
Duration : 48 min
D+ : 200
Load (TRIMP) : 111
🫀 Zone 1 : 21 min
🫀 Zone 2 : 15 min
🫀 Zone 5 : 12 min
Warm-up: 15min Z2Main set:
12x1min Z5 R=1min
Cool down: 10min Z1
🥾
Trail Running
– Threshold
View session
Duration : 48 min
D+ : 250
Load (TRIMP) : 101
🫀 Zone 1 : 10 min
🫀 Zone 2 : 23 min
🫀 Zone 3 : 15 min
Warm-up: 15min Z2Main set:
8min Z2
15min Z3 continuous
Cool down: 10min Z1
🥾
Trail Running
– MAP (PMA)
View session
Duration : 48 min
D+ : 600
Load (TRIMP) : 111
🫀 Zone 1 : 18 min
🫀 Zone 2 : 15 min
🫀 Zone 4 : 12 min
🫀 Zone 5 : 3 min
Warm-up: 15min Z2Main set:
3x(2min Z4 / 1min Z5) R=3min
2x3min Z4 R=2min
Cool down: 10min Z1
🥾
Trail Running
– Strength
View session
Duration : 48 min
D+ : 500
Load (TRIMP) : 111
🫀 Zone 1 : 17 min
🫀 Zone 2 : 15 min
🫀 Zone 4 : 16 min
Warm-up: 15min Z2Main set:
8x2min Z4 R=1min
Cool down: 10min Z1
🥾
Trail Running
– Hill Repeats
View session
Duration : 48 min
D+ : 250
Load (TRIMP) : 93
🫀 Zone 1 : 18 min
🫀 Zone 2 : 15 min
🫀 Zone 3 : 15 min
Warm-up: 15min Z2Main set:
5x3min Z3 R=2min
Cool down: 10min Z1
🥾
Trail Running
– V02 Max
View session
Duration : 48 min
D+ : 200
Load (TRIMP) : 123
🫀 Zone 1 : 18 min
🫀 Zone 2 : 15 min
🫀 Zone 5 : 15 min
Warm-up: 15min Z2Main set:
5x3min Z5 R=2min flat sections
Cool down: 10min Z1
🥾
Trail Running
– MAP (PMA)
View session
Duration : 48 min
D+ : 250
Load (TRIMP) : 88
🫀 Zone 1 : 18 min
🫀 Zone 2 : 25 min
🫀 Zone 4 : 5 min
Warm-up: 15min Z2Main set:
5x1min Z4 R=2min
10min Z2 finish
Cool down: 10min Z1
🥾
Trail Running
– MAP (PMA)
View session
Duration : 48 min
D+ : 550
Load (TRIMP) : 129
🫀 Zone 1 : 15 min
🫀 Zone 2 : 15 min
🫀 Zone 4 : 6 min
🫀 Zone 5 : 12 min
Warm-up: 15min Z2Main set:
2x(4min Z5 / 3min Z4 / 2min Z5) R=5min
Cool down: 10min Z1
🥾
Trail Running
– Fartlek
View session
Duration : 48 min
D+ : 350
Load (TRIMP) : 106
🫀 Zone 1 : 10 min
🫀 Zone 2 : 18 min
🫀 Zone 3 : 20 min
Warm-up: 15min Z2Main set:
4x5min Z3 climb
R=3min Z2 descent
Cool down: 10min Z1
🥾
Trail Running
– Hill Repeats
View session
Duration : 48 min
D+ : 300
Load (TRIMP) : 111
🫀 Zone 1 : 21 min
🫀 Zone 2 : 15 min
🫀 Zone 5 : 12 min
Warm-up: 15min Z2Main set:
12x1min Z5 R=1min
Cool down: 10min Z1
🥾
Trail Running
– Fartlek
View session
Duration : 48 min
D+ : 150
Load (TRIMP) : 93
🫀 Zone 1 : 13 min
🫀 Zone 2 : 30 min
🫀 Zone 4 : 5 min
Warm-up: 10min Z2Main set:
5x(1min Z4 sprint / 4min Z2 recovery) R=2min
Cool down: 5min Z1
🥾
Trail Running
– MAP (PMA)
View session
Duration : 48 min
D+ : 200
Load (TRIMP) : 111
🫀 Zone 1 : 17 min
🫀 Zone 2 : 15 min
🫀 Zone 4 : 16 min
Warm-up: 15min Z2Main set:
8x2min Z4 R=1min
Cool down: 10min Z1
🥾
Trail Running
– V02 Max
View session
Duration : 48 min
D+ : 400
Load (TRIMP) : 111
🫀 Zone 1 : 21 min
🫀 Zone 2 : 15 min
🫀 Zone 5 : 12 min
Warm-up: 15min Z2Main set:
12x1min Z5 R=1min
Cool down: 10min Z1
🏊♀️
Swimming
– V02 Max
View session
Duration : 48.25 min
Distance : 2500 m
Load (TRIMP) : 152.75
🫀 Zone 1 : 17 min
🫀 Zone 2 : 4 min
🫀 Zone 3 : 5 min
🫀 Zone 5 : 23 min
Warm-up: 200m in Z2 PB PQ Session:
3 blocks of :
50m in Z3 legs with flutter kicks
50m in Z3 NC
6 x 100m in Z5, R = 30 s NC
R = 2 min between each block
Cool-down: 200m in Z1 Swimming of your choice
🏊♀️
Swimming
– Specific Pace
View session
Duration : 48.38 min
Distance : 3100 m
Load (TRIMP) : 176.15
🫀 Zone 1 : 5 min
🫀 Zone 2 : 4 min
🫀 Zone 4 : 34 min
🫀 Zone 5 : 6 min
Warm-up: 200m in Z2 PB PQ Session:
3 x 300m in Z4 PB
3 x 150m in Z4 NC (slow/medium/fast per 50m)
3 x 300m in Z4 PB PQ
3 x 150m in Z5 NC (25 fast / 25 easy)
Cool-down: 200m in Z1 Swim of choice
🏃♂️
Running
– V02 Max
View session
Duration : 48.5 min
Load (TRIMP) : 96.5
🫀 Zone 1 : 29 min
🫀 Zone 2 : 10 min
🫀 Zone 5 : 10 min
Warm-up: 10 min in Z2Session:
19 x 30 s in Z5, R = 1 min
Cool-down: 10 min in Z1
🏊♀️
Swimming
– MAP (PMA)
View session
Duration : 48.5 min
Distance : 2400 m
Load (TRIMP) : 147
🫀 Zone 1 : 13 min
🫀 Zone 2 : 4 min
🫀 Zone 4 : 32 min
Warm-up: 200m in Z2 PB Session:
6 blocks of:
300m in Z4 NC
R = 1 min between each block
Cool-down: 400m in Z1 Swim of choice
🏊♀️
Swimming
– Technique/Efficiency
View session
Duration : 48.5 min
Distance : 2400 m
Load (TRIMP) : 147
🫀 Zone 1 : 13 min
🫀 Zone 2 : 4 min
🫀 Zone 4 : 32 min
Warm-up: 200m in Z2 Swim of choice Session:
6 blocks of :
300m in Z4 NC maximum amplitude
R = 1 min between each block
Cool-down: 400m in Z1 4 strokes
🏊♀️
Swimming
– Specific Pace
View session
Duration : 48.5 min
Distance : 2300 m
Load (TRIMP) : 139.5
🫀 Zone 1 : 15 min
🫀 Zone 2 : 8 min
🫀 Zone 4 : 21 min
🫀 Zone 5 : 5 min
Warm-up: 400m in Z2 PB PQ Session:
2 blocks of :
8 x 50m in Z4, R = 15 s NC (25 fast / 25 easy)
300m in Z4 NC
8 x 25m in Z5, R = 30 s NC Sprint
R = 2 min between each block
Cool-down: 100m in Z1 4 Strokes
🏠
Indoor Cycling
– MAP (PMA)
View session
Duration : 48.5 min
Load (TRIMP) : 101.5
🫀 Zone 1 : 31 min
🫀 Zone 2 : 2 min
🫀 Zone 3 : 3 min
🫀 Zone 4 : 5 min
🫀 Zone 5 : 8 min
Warm-up: 5 min in Z43 min in Z3
3 x 30 s in Z5 cadence ~ 100 RPM, R = 30 s
2 min in Z2 cadence ~ 90 RPM
Session:
6 x 1 min in Z5 (100% PMA) cadence ~ 100 RPM, R = 4 mn
Cool-down: 10 min in Z1
🏊♀️
Swimming
– Technique/Efficiency
View session
Duration : 48.75 min
Distance : 2400 m
Load (TRIMP) : 163
🫀 Zone 1 : 8 min
🫀 Zone 2 : 4 min
🫀 Zone 4 : 37 min
Warm-up: 200m in Z2 PB PQSession:
7 blocks of:
300m in Z4 NC maximum amplitude
R = 1 min between each block
Cool-down: 100m in Z1 Swim of choice
🏊♀️
Swimming
– Base Training
View session
Duration : 48.75 min
Distance : 2400 m
Load (TRIMP) : 92.75
🫀 Zone 1 : 5 min
🫀 Zone 2 : 44 min
Warm-up: 400m in Z2 Swim of choice Session:
300m in Z2
400m in Z2
500m in Z2
600m in Z2
Cool-down: 200m in Z1 Swim of choice
🏊♀️
Swimming
– Base Training
View session
Duration : 48.75 min
Distance : 2400 m
Load (TRIMP) : 92.75
🫀 Zone 1 : 5 min
🫀 Zone 2 : 44 min
Warm-up: 400m in Z2 Swim of choice Session:
300m in Z2
400m in Z2
500m in Z2
600m in Z2
Cool-down: 200m in Z1 Swim of choice
🏃♂️
Running
– V02 Max
View session
Duration : 49 min
Load (TRIMP) : 112
🫀 Zone 1 : 22 min
🫀 Zone 2 : 15 min
🫀 Zone 5 : 12 min
Warm-up: 15 min in Z2Session:
24 x 30 s in Z5, R = 30 s
Cool-down: 10 min in Z1
🏃♂️
Running
– V02 Max
View session
Duration : 49 min
Load (TRIMP) : 117
🫀 Zone 1 : 25 min
🫀 Zone 2 : 10 min
🫀 Zone 5 : 15 min
Warm-up: 10 min in Z2Session:
29 x 30 s in Z5, R = 30 s
Cool-down: 10 min in Z1
🏃♂️
Running
– V02 Max
View session
Duration : 49 min
Load (TRIMP) : 96
🫀 Zone 1 : 26 min
🫀 Zone 2 : 15 min
🫀 Zone 5 : 8 min
Warm-up: 15 min in Z2Session:
16 x 30 s in Z5, R = 1 min
Cool-down: 10 min in Z1
🏃♂️
Running
– Threshold
View session
Duration : 49 min
Load (TRIMP) : 100
🫀 Zone 1 : 22 min
🫀 Zone 2 : 15 min
🫀 Zone 4 : 12 min
Warm-up: 15 min in Z2Session:
4 x 3 min in Z4, R = 3 min
Cool-down: 10 min in Z1
🏃♂️
Running
– V02 Max
View session
Duration : 49 min
Distance : 3600 m
Load (TRIMP) : 108
🫀 Zone 1 : 23 min
🫀 Zone 2 : 15 min
🫀 Zone 5 : 11 min
Warm-up: 15 min in Z2Session:
12 x 300m in Z5 (100% VMA), R = 1 min
Cool-down: 10 min in Z1
🏃♂️
Running
– Threshold
View session
Duration : 49 min
Load (TRIMP) : 108
🫀 Zone 1 : 10 min
🫀 Zone 2 : 19 min
🫀 Zone 3 : 20 min
Warm-up: 15 mins in Z2Session:
20 mins in Z3
4 mins in Z2
Cool-down: 10 mins in Z1
🏃♂️
Running
– Specific Pace
View session
Duration : 49 min
Distance : 10 m
Load (TRIMP) : 129
🫀 Zone 1 : 9 min
🫀 Zone 3 : 40 min
Warm-up: 15min jog Z2Main set:
4x10min Z3 R=3min
Cool down: 10min easy Z1
🏊♀️
Swimming
– V02 Max
View session
Duration : 49 min
Distance : 2100 m
Load (TRIMP) : 189
🫀 Zone 1 : 11 min
🫀 Zone 2 : 4 min
🫀 Zone 5 : 34 min
Warm-up: 200m in Z2 PB Session:
17 blocks of:
100m in Z5 NC fast
R = 30 s between each block
Cool-down: 200m in Z1 Swim of choice
🏊♀️
Swimming
– Threshold
View session
Duration : 49 min
Distance : 2600 m
Load (TRIMP) : 138
🫀 Zone 1 : 14 min
🫀 Zone 2 : 8 min
🫀 Zone 4 : 27 min
Warm-up: 400m in Z2 Swim of choice Session:
3 blocks of :
300m in Z4 PB
200m in Z4 Full stroke
100m in Z4 Full stroke focusing on kick
R = 2 min between each block
Cool-down: 400m in Z1 4 strokes
🏊♀️
Swimming
– Strength
View session
Duration : 49 min
Distance : 2700 m
Load (TRIMP) : 134.75
🫀 Zone 1 : 5 min
🫀 Zone 2 : 15 min
🫀 Zone 3 : 20 min
🫀 Zone 4 : 7 min
🫀 Zone 5 : 2 min
Warm-up: 400m freestyle Z2Main set:
4x(100m IM Z3 / 50m drill Z2) R=30s
4x100m paddles IM Z4 R=25s
8x25m sprint each stroke Z5 R=20s
Cool down: 300m easy Z1
🚴♂️
Cycling
– MAP (PMA)
View session
Duration : 49 min
Load (TRIMP) : 143
🫀 Zone 1 : 18 min
🫀 Zone 2 : 10 min
🫀 Zone 5 : 21 min
Warm-up: 10 min in Z2Session:
3 x 7 min in Z5, R = 4 min
Cool-down: 10 min in Z1
🚴♂️
Cycling
– Fartlek
View session
Duration : 49 min
Load (TRIMP) : 99
🫀 Zone 1 : 29 min
🫀 Zone 2 : 10 min
🫀 Zone 5 : 10 min
Warm-up: 10 mins in Z2Session:
20 x 30 s in Z5 (150% PMA), R = 1 min
Cool-down: 10 mins in Z1
🏠
Indoor Cycling
– Base Training
View session
Duration : 49 min
Load (TRIMP) : 89
🫀 Zone 1 : 9 min
🫀 Zone 2 : 40 min
Warm-up: 10 min in Z2 (free cadence)Session:
2 x (5 min Z2 strength / 5 min Z2 velocity / 5 min Z2 normal) R=2 min Z1 between each block
Cool-down: 5 min in Z1 (free cadence)
🥾
Trail Running
– V02 Max
View session
Duration : 49 min
D+ : 350
Load (TRIMP) : 117
🫀 Zone 1 : 17 min
🫀 Zone 2 : 20 min
🫀 Zone 5 : 12 min
Warm-up: 20min Z2Main set:
2x(1min Z5 / 2min Z5 / 3min Z5) R=2min
Cool down: 15min Z1
🥾
Trail Running
– Strength x Cadence
View session
Duration : 49 min
D+ : 200
Load (TRIMP) : 94
🫀 Zone 1 : 19 min
🫀 Zone 2 : 25 min
🫀 Zone 5 : 5 min
Warm-up: 15min Z2Main set:
10x30s Z5 uphill R=1min
10min Z2 easy
Cool down: 10min Z1
🥾
Trail Running
– V02 Max
View session
Duration : 49 min
D+ : 250
Load (TRIMP) : 109
🫀 Zone 1 : 19 min
🫀 Zone 2 : 20 min
🫀 Zone 5 : 10 min
Warm-up: 15min Z2Main set:
10x1min Z5 R=1min
jogging recovery in Z1
finish with 5min Z2
Cool down: 10min Z1
🥾
Trail Running
– Threshold
View session
Duration : 49 min
D+ : 150
Load (TRIMP) : 134
🫀 Zone 1 : 9 min
🫀 Zone 2 : 10 min
🫀 Zone 3 : 15 min
🫀 Zone 4 : 15 min
Warm-up: 10min Z2Main set:
10min Z3
3x5min Z4 R=2min
5min Z3
Cool down: 5min Z1
🥾
Trail Running
– Strength
View session
Duration : 49 min
D+ : 300
Load (TRIMP) : 100
🫀 Zone 1 : 16 min
🫀 Zone 2 : 15 min
🫀 Zone 3 : 18 min
Warm-up: 15min Z2Main set:
3x6min Z3 R=3min
Cool down: 10min Z1
🥾
Trail Running
– Strength x Cadence
View session
Duration : 49.67 min
D+ : 350
Load (TRIMP) : 91.35
🫀 Zone 1 : 28 min
🫀 Zone 2 : 15 min
🫀 Zone 5 : 7 min
Warm-up: 15min Z2Main set:
10x40s Z5 R=2min
Cool down: 10min Z1
🏊♀️
Swimming
– Technique/Efficiency
View session
Duration : 49.75 min
Distance : 2800 m
Load (TRIMP) : 147.25
🫀 Zone 1 : 7 min
🫀 Zone 2 : 10 min
🫀 Zone 3 : 16 min
🫀 Zone 4 : 12 min
🫀 Zone 5 : 5 min
Warm-up: 400m in Z2 PB Session:
2 x 250m in Z3 100 NC / 75 breaststroke / 50 backstroke / 25 butterfly
6 x 100m in Z4, R = 10s progressive
100m in Z2 NL
8 x 50m in Z5, R = 10s NC fast
200m in Z4 Breathing 3/5/7
2 x 100m in Z3 Fins 75 undulations, 25 butterfly
2 x 100m in Z3 75 kicks with fins, 25 freestyle
Cool-down: 200m in Z1 4 strokes
🏃♂️
Running
– V02 Max
View session
Duration : 50 min
Load (TRIMP) : 120
🫀 Zone 1 : 25 min
🫀 Zone 2 : 10 min
🫀 Zone 5 : 15 min
Warm-up: 10 min in Z2Session:
30 x 30 s in Z5, R = 30 s
Cool-down: 10 min in Z1
🏃♂️
Running
– V02 Max
View session
Duration : 50 min
Load (TRIMP) : 100
🫀 Zone 1 : 30 min
🫀 Zone 2 : 10 min
🫀 Zone 5 : 10 min
Warm-up: 10 min in Z2Session:
20 x 30 s in Z5, R = 1 mn
Cool-down: 10 min in Z1
🏃♂️
Running
– V02 Max
View session
Duration : 50 min
Load (TRIMP) : 120
🫀 Zone 1 : 25 min
🫀 Zone 2 : 10 min
🫀 Zone 5 : 15 min
Warm-up: 10 min in Z2Session:
15 x 1 min in Z5, R = 1 min
Cool-down: 10 min in Z1
🏃♂️
Running
– Threshold
View session
Duration : 50 min
Load (TRIMP) : 105
🫀 Zone 1 : 25 min
🫀 Zone 2 : 10 min
🫀 Zone 4 : 15 min
Warm-up: 10 min in Z2Session:
3 x 5 min in Z4, R = 5 min
Cool-down: 10 min in Z1
🏃♂️
Running
– Threshold
View session
Duration : 50 min
Load (TRIMP) : 120
🫀 Zone 1 : 20 min
🫀 Zone 2 : 10 min
🫀 Zone 4 : 20 min
Warm-up: 10 min in Z2Session:
2 x 10 min in Z4, R = 5 min
Cool-down: 10 min in Z1
🏃♂️
Running
– V02 Max
View session
Duration : 50 min
Distance : 4000 m
Load (TRIMP) : 120
🫀 Zone 1 : 25 min
🫀 Zone 2 : 10 min
🫀 Zone 5 : 15 min
Warm-up: 10 mins in Z2Session:
20 x 200m in Z5 (100% VMA), R = 45 s
Cool-down: 10 mins in Z1
🏃♂️
Running
– V02 Max
View session
Duration : 50 min
Load (TRIMP) : 95
🫀 Zone 1 : 28 min
🫀 Zone 2 : 15 min
🫀 Zone 5 : 8 min
Warm-up: 15 min in Z2Session:
3 blocks of:
5 x 30 s in Z5, R = 30 s
R = 5 min between each block
Cool-down: 10 min in Z1
🏃♂️
Running
– Fartlek
View session
Duration : 50 min
Load (TRIMP) : 84
🫀 Zone 1 : 28 min
🫀 Zone 2 : 10 min
🫀 Zone 3 : 12 min
Warm-up: 10 min in Z2Session:
10 min in Z1, R = 2 min
6 x 2 min in Z3, R = 1 min
Cool-down: 10 min in Z1
🏃♂️
Running
– MAP (PMA)
View session
Duration : 50 min
Distance : 13 m
Load (TRIMP) : 128
🫀 Zone 1 : 14 min
🫀 Zone 3 : 33 min
🫀 Zone 5 : 3 min
Warm-up: 15min jog Z2Main set:
6x30s Z5 R=1min
4x1500m Z3 R=3min
Cool down: 10min easy Z1
🏃♂️
Running
– Base Training
View session
Duration : 50 min
Distance : 8 m
Load (TRIMP) : 100
🫀 Zone 2 : 50 min
Warm-up: 12min jog Z2Main set:
50min Z2
Cool down: 8min easy Z1
🏃♂️
Running
– Technique/Efficiency
View session
Duration : 50 min
Distance : 15 m
Load (TRIMP) : 102
🫀 Zone 1 : 9 min
🫀 Zone 2 : 30 min
🫀 Zone 3 : 11 min
Warm-up: 15min jog Z2Main set:
30min Z2
10x200m Z3 R=1min
8 strides
Cool down: 10min easy Z1
🏃♂️
Running
– Specific Pace
View session
Duration : 50 min
Distance : 14 m
Load (TRIMP) : 130
🫀 Zone 1 : 10 min
🫀 Zone 3 : 40 min
Warm-up: 15min jog Z2Main set:
2x20min Z3 R=10min
Cool down: 10min easy Z1
🏃♂️
Running
– Base Training
View session
Duration : 50 min
Distance : 8 m
Load (TRIMP) : 115
🫀 Zone 2 : 35 min
🫀 Zone 3 : 15 min
Warm-up: 12min jog Z2Main set:
25min Z2
15min Z3
10min Z2
Cool down: 8min easy Z1
🏃♂️
Running
– Strength x Cadence
View session
Duration : 50 min
Distance : 12 m
Load (TRIMP) : 107
🫀 Zone 1 : 28 min
🫀 Zone 3 : 17 min
🫀 Zone 5 : 6 min
Warm-up: 15min jog Z2Main set:
8x15s Z5 R=90s
5x600m Z3 R=2min
10x100m Z5 R=1min
Cool down: 10min easy Z1
🏊♀️
Swimming
– Specific Pace
View session
Duration : 50 min
Distance : 2400 m
Load (TRIMP) : 104
🫀 Zone 1 : 8 min
🫀 Zone 2 : 30 min
🫀 Zone 3 : 12 min
Warm-up: 400m in Z2 Stroke of choice Session:
3 x 600m (400m Z2 / 200m Z3) R=1min
Cool-down: 200m in Z1 Stroke of choice
🏊♀️
Swimming
– Specific Pace
View session
Duration : 50 min
Distance : 2400 m
Load (TRIMP) : 104
🫀 Zone 1 : 8 min
🫀 Zone 2 : 30 min
🫀 Zone 3 : 12 min
Warm-up: 400m in Z2 Swim of choice Session:
3 x 600m (400m Z2 / 200m Z3) R=1mn
Cool-down: 200m in Z1 Swim of choice
🏊♀️
Swimming
– Base Training
View session
Duration : 50 min
Distance : 2500 m
Load (TRIMP) : 105
🫀 Zone 1 : 5 min
🫀 Zone 2 : 38 min
🫀 Zone 3 : 5 min
🫀 Zone 4 : 3 min
Warm-up: 400m freestyle Z2Main set:
1800m freestyle Z2 endurance
Cool down: 300m easy Z1
🚴♂️
Cycling
– Threshold
View session
Duration : 50 min
Load (TRIMP) : 150
🫀 Zone 1 : 10 min
🫀 Zone 2 : 10 min
🫀 Zone 4 : 30 min
Warm-up: 10 min in Z2Session:
30 min in Z4, R = 10 min
Cool-down: 10 min in Z1
🚴♂️
Cycling
– Base Training
View session
Duration : 50 min
D+ : 10
Load (TRIMP) : 95
🫀 Zone 1 : 5 min
🫀 Zone 2 : 45 min
Session: 45 min in Z2 (very easy, flat, focusing on active recovery of the legs and torso)
Optional: 5 min in Z1 at the end for relaxation
🚴♂️
Cycling
– Base Training
View session
Duration : 50 min
D+ : 30
Load (TRIMP) : 100
🫀 Zone 2 : 50 min
Session: 50 min in Z2 (flat, very easy pace, no performance goal, listen to music/podcast)
🔄
Brick Session
– V02 Max
View session
Duration : 50 min
D+ : 50
Load (TRIMP) : 110
🫀 Zone 1 : 25 min
🫀 Zone 2 : 10 min
🫀 Zone 4 : 10 min
🫀 Zone 5 : 5 min
Warm-up: 10 min in Z2 (bike)Session:
20 min in Z4 (VMA bike), 10 min in Z5 (VMA running)
Cool-down: 10 min in Z1 (running)
VMA work on short and intense sequences.
🔄
Brick Session
– Base Training
View session
Duration : 50 min
Load (TRIMP) : 50
🫀 Zone 1 : 50 min
Warm-up: 10 min in Z1 (bike)Session:
20 min in Z1 (bike), 20 min in Z1 (running)
Very light recovery session.
🔄
Brick Session
– Technique/Efficiency
View session
Duration : 50 min
Load (TRIMP) : 105
🫀 Zone 1 : 5 min
🫀 Zone 2 : 35 min
🫀 Zone 3 : 10 min
Warm-up: 15 min in Z2 (swimming)Session:
20 min in Z2 (swimming drills), 10 min in Z3 (running drills)
Cool-down: 5 min in Z1 (running)
Improvement of swimming and running technique.
🏠
Indoor Cycling
– Base Training
View session
Duration : 50 min
Load (TRIMP) : 90
🫀 Zone 1 : 10 min
🫀 Zone 2 : 40 min
Warm-up: 10 min in Z2Session:
30 min in Z2
Cool-down: 10 min in Z1
🏠
Indoor Cycling
– Threshold
View session
Duration : 50 min
Load (TRIMP) : 85
🫀 Zone 1 : 15 min
🫀 Zone 2 : 35 min
Warm-up: 15 min in Z2Session:
2 x 10 min in Z2, R = 5 min
Cool-down: 10 min in Z1
SV1 Threshold
🏠
Indoor Cycling
– Strength
View session
Duration : 50 min
Load (TRIMP) : 137
🫀 Zone 1 : 17 min
🫀 Zone 2 : 15 min
🫀 Zone 5 : 18 min
Warm-up: 15 min in Z2Session:
8 min in Z5 (100% PMA) cadence ~ 55 RPM, R = 7 min
10 min in Z5 (100% PMA) cadence ~ 60 RPM
Cool-down: 10 min in Z1
🏠
Indoor Cycling
– Specific Pace
View session
Duration : 50 min
Load (TRIMP) : 84
🫀 Zone 1 : 16 min
🫀 Zone 2 : 34 min
Warm-up: 10 min in Z2Session:
8 min in Z2 cadence ~ 80 RPM, R = 2 min
8 min in Z2 cadence ~ 100 RPM, R = 2 min
8 min in Z2 cadence ~ 120 RPM, R = 2 min
Cool-down: 10 min in Z1
💪
Strength & Conditioning
View session
Duration : 50 min
🫀 Zone 1 : 23 min
🫀 Zone 2 : 18 min
🫀 Zone 3 : 8 min
🫀 Zone 4 : 3 min
Warm-up (10 min)- Torso rotations, cat-cow, thoracic spine mobilizations.
- Plank with trunk rotation: 3 sets of 10-12 repetitions per side.
- Russian Twist with medicine ball (or weight): 3 sets of 15-20 repetitions per side.
- Dead Bug with elastic (pushing towards the ground): 3 sets of 10-12 repetitions per side.
- Wood Chops (diagonal pulls) with elastic: 3 sets of 12-15 repetitions per side (from top to bottom).
- Dynamic plank (plank with alternating shoulder touch): 3 sets of 10-12 repetitions per side.
Take 45-60 seconds of rest between each set.
Cool-down (5 min)- Gentle stretching of the obliques and back.
💪
Strength & Conditioning
View session
Duration : 50 min
🫀 Zone 1 : 23 min
🫀 Zone 2 : 18 min
🫀 Zone 3 : 8 min
🫀 Zone 4 : 3 min
Warm-up (10 min)- Hip rotations, light leg swings, cat-cow pose.
- Side Plank with leg lift: 3 sets of 10-12 repetitions per side.
- Bird-Dog: 3 sets of 12-15 repetitions per side (slow and controlled).
- Clamshells with resistance band: 3 sets of 15-20 repetitions per side.
- Dead Bug: 3 sets of 10-12 repetitions per side (very slow and controlled).
- Side Walk with mini band (around ankles or knees): 3 sets of 15-20 steps on each side.
Take 60 seconds of rest between each set.
Cool-down (5 min)- Gentle stretching of hip flexors and obliques.
💪
Strength & Conditioning
View session
Duration : 50 min
🫀 Zone 1 : 23 min
🫀 Zone 2 : 18 min
🫀 Zone 3 : 8 min
🫀 Zone 4 : 3 min
Warm-up (10 min)- Leg swings in all planes, hip circles.
- Single Leg Deadlift (Single Leg RDL): 3 sets of 10-12 repetitions per leg (with or without weights).
- Step-ups with or without weights: 3 sets of 12-15 repetitions per leg.
- Curtsy Lunges: 3 sets of 10-12 repetitions per leg.
- Lateral hip abduction with resistance band: 3 sets of 15-20 repetitions per side.
- T balance (Warrior 3): 3 sets of 30-45 seconds per leg.
Rest for 60 seconds between each set.
Cool-down (5 min)- Stretching of hip abductors and adductors.
💪
Strength & Conditioning
View session
Duration : 50 min
🫀 Zone 1 : 23 min
🫀 Zone 2 : 18 min
🫀 Zone 3 : 8 min
🫀 Zone 4 : 3 min
Warm-up (10 min)- Ankle circles, balance on one leg, leg swings.
- Single Leg Squat (Assisted Pistol Squat or on bench): 3 sets of 8-10 repetitions per leg.
- Single Leg Romanian Deadlift (Single Leg RDL) with light weights: 3 sets of 10-12 repetitions per leg.
- Step-ups with or without weights: 3 sets of 12-15 repetitions per leg.
- Farmer's Walk with a dumbbell on one side: 3 sets of 30-40 meters per side.
- Balance on one leg (eyes closed if possible): 3 sets of 30-45 seconds per leg.
Take 60 seconds of rest between each set.
Cool-down (5 min)- Gentle stretches for the hip stabilizer muscles.
💪
Strength & Conditioning
View session
Duration : 50 min
🫀 Zone 1 : 23 min
🫀 Zone 2 : 18 min
🫀 Zone 3 : 8 min
🫀 Zone 4 : 3 min
Warm-up (10 min)- Bird-Dog, light Dead Bugs, ankle circles.
- One-leg Balance with Upper Body Movement (e.g., catching an object): 3 sets of 30-45 seconds per leg.
- Plank with Alternating Shoulder Tap: 3 sets of 10-12 repetitions per side.
- Single Leg Romanian Deadlift (without weight): 3 sets of 10-12 repetitions per leg (slow and controlled).
- Farmer's Walk with a single light dumbbell: 3 sets of 20-30 meters per side.
- Bird-Dog with Knee to Elbow: 3 sets of 10-12 repetitions per side.
Take 60-90 seconds of rest between each set.
Cool-down (5 min)- Gentle stretches for hip flexors and obliques.
💪
Strength & Conditioning
View session
Duration : 50 min
🫀 Zone 1 : 23 min
🫀 Zone 2 : 18 min
🫀 Zone 3 : 8 min
🫀 Zone 4 : 3 min
Warm-up (10 min)- Trunk rotations, cat-cow, light planks.
- Russian Twist (fast) with light medicine ball: 3 sets of 20-25 repetitions per side.
- Wood Chops (oblique pulls) with resistance band (top down): 3 sets of 12-15 repetitions per side (fast and powerful).
- Landmine Rotation (bar rotations): 3 sets of 10-12 repetitions per side (dynamic).
- Dynamic Side Plank (hip dips): 3 sets of 15-20 repetitions per side.
- Medicine Ball Slams (obliques): 3 sets of 10-12 slams per side.
Take 60-90 seconds of rest between each set.
Cool-down (5 min)- Gentle stretches for obliques and back.
💪
Strength & Conditioning
View session
Duration : 50 min
🫀 Zone 1 : 23 min
🫀 Zone 2 : 18 min
🫀 Zone 3 : 8 min
🫀 Zone 4 : 3 min
Warm-up (10 min)- Bodyweight squats, dynamic lunges, torso rotations.
- Wide Leg Squat (Sumo Squat) with floor touch: 3 sets of 12-15 repetitions.
- Low lateral shuffles: 3 sets of 20-30 meters (fast).
- Spider Plank: 3 sets of 10-12 repetitions per side.
- Hip Bridge with lateral march (mini-band at knees): 3 sets of 10-12 repetitions per side.
- Reverse Leg Raises: 3 sets of 15-20 repetitions (controlled).
Take 60-90 seconds of rest between each set.
Cool-down (5 min)- Gentle stretches of the adductors and hip flexors.
💪
Strength & Conditioning
View session
Duration : 50 min
🫀 Zone 1 : 23 min
🫀 Zone 2 : 18 min
🫀 Zone 3 : 8 min
🫀 Zone 4 : 3 min
Warm-up (10 min)- Hip circles, leg swings.
- Leg Raises on the ground with hold: 3 sets of 10-12 repetitions (hold for 2-3 sec at the top).
- Hip Flexor March (slow and controlled high knees) with resistance band: 3 sets of 10-12 repetitions per leg.
- Toe to ceiling (lying down): 3 sets of 15-20 repetitions per leg.
- Plank with "tuck" (knees to chest): 3 sets of 12-15 repetitions.
- Knee raises march (elevated if possible): 3 sets of 15-20 meters.
Take 60-90 seconds of rest between each set.
Cool-down (5 min)- Gentle stretches for hip flexors (Couch Stretch).
💪
Strength & Conditioning
View session
Duration : 50 min
🫀 Zone 1 : 23 min
🫀 Zone 2 : 18 min
🫀 Zone 3 : 8 min
🫀 Zone 4 : 3 min
Warm-up (10 min)- Ankle circles, single-leg balance, leg swings.
- Single-leg balance with arm movements (simulating pedaling): 3 sets of 45-60 seconds per leg.
- Single Leg Romanian Deadlift (RDL) with light weight: 3 sets of 10-12 repetitions per leg.
- Assisted Pistol Squats (holding onto a support): 3 sets of 6-8 repetitions per leg.
- Farmer's Walk with one dumbbell: 3 sets of 20-30 meters per side.
- Single-leg Glute Bridge: 3 sets of 12-15 repetitions per leg.
Take 60 seconds of rest between each set.
Cool-down (5 min)- Gentle stretching of hip stabilizer and ankle muscles.
💪
Strength & Conditioning
View session
Duration : 50 min
🫀 Zone 1 : 23 min
🫀 Zone 2 : 18 min
🫀 Zone 3 : 8 min
🫀 Zone 4 : 3 min
Warm-up (10 min)- Shoulder rotations, arm circles, light push-ups.
- Dumbbell Row (lean forward): 3 sets of 10-12 repetitions.
- Face Pulls (face pull with band or cable): 3 sets of 15-20 repetitions.
- Bench Press with light dumbbells: 3 sets of 10-12 repetitions.
- I-Y-T (lying face down, with little to no weight): 3 sets of 10-12 repetitions for each position.
- Plank with alternating shoulder tap: 3 sets of 10-12 repetitions per side.
Take 60-90 seconds of rest between each set.
Cool-down (5 min)- Stretching of chest, lats, and shoulders.
💪
Strength & Conditioning
View session
Duration : 50 min
🫀 Zone 1 : 23 min
🫀 Zone 2 : 18 min
🫀 Zone 3 : 8 min
🫀 Zone 4 : 3 min
Warm-up (10 min)- Shoulder rotations, arm circles, light wrist stretches.
- Plank with alternating hand/forearm supports: 3 sets of 60-90 seconds.
- Renegade Row (Rowing in plank with light dumbbells): 3 sets of 10-12 repetitions per arm (controlled, no hip twisting).
- Overhead Press (shoulder press) with light dumbbells: 3 sets of 12-15 repetitions.
- Face Pulls (face pull with band or cable): 3 sets of 15-20 repetitions.
- Narrow grip push-ups (to target triceps): 3 sets of 10-15 repetitions.
Take 60 seconds of rest between each set.
Cool-down (5 min)- Stretches for pectorals, lats, and triceps.
💪
Strength & Conditioning
View session
Duration : 50 min
🫀 Zone 1 : 23 min
🫀 Zone 2 : 18 min
🫀 Zone 3 : 8 min
🫀 Zone 4 : 3 min
Warm-up (10 min)- Hip circles, lateral leg swings, gentle adductor stretches.
- Copenhagen Plank (side plank with elevated leg): 3 sets of 30-45 seconds per side.
- Lateral Hip Adduction (lying, leg straight, with ankle weights): 3 sets of 12-15 repetitions per leg.
- Lateral Hip Abduction (lying, leg straight, with ankle weights): 3 sets of 12-15 repetitions per leg.
- Sumo Squat (feet wide, toes pointed out) with heavy kettlebell: 3 sets of 10-12 repetitions.
- Sidewalk with mini-band (around the knees): 3 sets of 15-20 steps per side.
Take 60-90 seconds of rest between each set.
Cool-down (5 min)- Static stretches for adductors and abductors.
💪
Strength & Conditioning
View session
Duration : 50 min
🫀 Zone 1 : 23 min
🫀 Zone 2 : 18 min
🫀 Zone 3 : 8 min
🫀 Zone 4 : 3 min
Warm-up (10 min)- Hip circles, leg swings (front/back), light knee raises.
- Hanging Leg Raises (if possible) or Ground Leg Raises with ankle weights: 3 sets of 10-12 repetitions.
- Hip Flexor March (slow and controlled knee raises) with heavy resistance band: 3 sets of 10-12 repetitions per leg.
- Toe to Ceiling (lying down, with ankle weights): 3 sets of 12-15 repetitions per leg.
- L-Sit (sitting, legs extended, elevated off the ground) or Tuck Sit (knees bent): 3 sets of 30-45 seconds hold.
Take 60-90 seconds of rest between each set.
Cool-down (5 min)- Gentle stretches for hip flexors (Couch Stretch).
💪
Strength & Conditioning
View session
Duration : 50 min
🫀 Zone 1 : 23 min
🫀 Zone 2 : 18 min
🫀 Zone 3 : 8 min
🫀 Zone 4 : 3 min
Warm-up (10 min)- Torso rotations, cat-cow, light planks.
- Paloff Press (with strong band or cable): 3 sets of 8-10 repetitions per side, with a slow return of 3-4 seconds.
- Dead Bug with total control (slow descent of limbs): 3 sets of 10-12 repetitions per side, descent of 3-4 seconds.
- Roll-out with ab wheel or bar: 3 sets of 8-10 repetitions, descent of 3-4 seconds (controlled, not released).
- Side Plank with slow hip dips: 3 sets of 10-12 repetitions per side, descent of 3-4 seconds.
Take 60-90 seconds of rest between each set.
Cool-down (5 min)- Gentle stretches of the lower back and obliques.
💪
Strength & Conditioning
View session
Duration : 50 min
🫀 Zone 1 : 23 min
🫀 Zone 2 : 18 min
🫀 Zone 3 : 8 min
🫀 Zone 4 : 3 min
Warm-up (10 min)- Hip mobilizations (circles, swings).
- Light Sumo Squats, dynamic stretches of adductors.
- Copenhagen Plank (side plank with elevated leg): 3 sets of 30-45 seconds hold per side (focus on fatigue of the adductors of the top leg).
- Lateral Lunges: 3 sets of 8-10 repetitions per leg, descent of 3-4 seconds.
- Hip Adduction on machine (if available) or with elastic band: 3 sets of 10-12 repetitions, return phase of 3-4 seconds.
- Sumo Squat with kettlebell: 3 sets of 10-12 repetitions, descent of 3-4 seconds.
Take 60-90 seconds of rest between each set.
Cool-down (5 min)- Static stretches of adductors (Frog Stretch, Butterfly).
💪
Strength & Conditioning
View session
Duration : 50 min
🫀 Zone 1 : 23 min
🫀 Zone 2 : 18 min
🫀 Zone 3 : 8 min
🫀 Zone 4 : 3 min
Warm-up (10 min)- Cat-cow, hip rotations, light planks.
- Roll-out with abdominal wheel or bar: 4 sets of 6-8 repetitions, descent of 4-5 seconds (controlled, without arching the lower back).
- Dead Bug with band at feet/hands (resistance): 3 sets of 10-12 repetitions per side, descent of 3-4 seconds.
- Plank with arms extended and feet elevated (on bench/chair): 3 sets of 45-60 seconds.
- Body Saw (plank on forearms, feet on towel/disk, slide back and forth): 3 sets of 10-12 repetitions, slow slide forward of 3-4 seconds.
Rest 60-90 seconds between each set.
Cool-down (5 min)- Gentle stretches for the lower back and hip flexors.
💪
Strength & Conditioning
View session
Duration : 50 min
🫀 Zone 1 : 23 min
🫀 Zone 2 : 18 min
🫀 Zone 3 : 8 min
🫀 Zone 4 : 3 min
Warm-up (10 min)- Hip mobilizations (circles, swings).
- Light Sumo squats, dynamic stretches for adductors.
- Lateral Lunges with one foot on slide disk/towel: 3 sets of 8-10 repetitions per leg, slow slide of 4-5 seconds.
- Copenhagen Plank (side plank with elevated leg): 3 sets of 45-60 seconds hold per side.
- Hip adduction with elastic band (lying sideways): 3 sets of 12-15 repetitions per leg, slow return of 3-4 seconds.
- Cossack Squat (one leg squat, the other leg stretched to the side): 3 sets of 6-8 repetitions per leg, descent of 3-4 seconds.
Rest 60-90 seconds between each set.
Cool-down (5 min)- Static stretches for adductors (Frog Stretch, Butterfly).
💪
Strength & Conditioning
View session
Duration : 50 min
🫀 Zone 1 : 23 min
🫀 Zone 2 : 18 min
🫀 Zone 3 : 8 min
🫀 Zone 4 : 3 min
Warm-up (5 min)- Conscious breathing, gentle mobilizations.
- Sequencing Yoga or Mobility Poses (Flow): Ex: Modified sun salutation, transitions between Downward Dog, Plank, Cobra, Low Lunge, etc.
- Warrior Sequence (variations of warriors): Focus on hip opening and leg strength.
- Balance Poses (e.g., Tree, Warrior III): For stability and proprioception.
- Child's Pose and Savasana (final relaxation): For disconnection and recovery.
- Meditation or guided relaxation.
💪
Strength & Conditioning
View session
Duration : 50 min
🫀 Zone 1 : 23 min
🫀 Zone 2 : 18 min
🫀 Zone 3 : 8 min
🫀 Zone 4 : 3 min
Warm-up (10 min)- Torso rotations, cat-cow, spinal mobilizations.
- Spiderman Plank: 3 sets of 10-12 repetitions per side.
- Dead Bug: 3 sets of 10-12 repetitions per side (slow and controlled).
- Bird-Dog: 3 sets of 12-15 repetitions per side.
- Roll-out with ab wheel (or resistance band): 3 sets of 8-12 repetitions.
- Dynamic lateral plank with rotation: 3 sets of 8-10 repetitions per side.
Take 45-60 seconds of rest between each set.
Cool-down (5 min)- Gentle stretches of the core and back.
💪
Strength & Conditioning
View session
Duration : 50 min
🫀 Zone 1 : 23 min
🫀 Zone 2 : 18 min
🫀 Zone 3 : 8 min
🫀 Zone 4 : 3 min
Warm-up (10 min)- Ankle circles, leg swings, light lunges.
- Single Leg RDL: 3 sets of 10-12 repetitions per leg (with or without light weight).
- Lateral lunges: 3 sets of 10-12 repetitions per leg.
- Single leg glute bridge: 3 sets of 12-15 repetitions per leg.
- Single leg calf raise: 3 sets of 15-20 repetitions per leg.
- Single leg balance (with or without instability): 3 sets of 30-45 seconds per leg.
Take 60 seconds of rest between each set.
Cool-down (5 min)- Gentle stretches of the legs and hips.
💪
Strength & Conditioning
View session
Duration : 50 min
🫀 Zone 1 : 23 min
🫀 Zone 2 : 18 min
🫀 Zone 3 : 8 min
🫀 Zone 4 : 3 min
Warm-up (10 min)- Cat-cow, spinal mobilizations, light glute bridges.
- Roll-out with ab wheel (or bar/band): 3 sets of 8-12 repetitions.
- Hollow Body Hold: 3 sets of 30-45 seconds hold.
- Reverse Plank: 3 sets of 30-45 seconds hold.
- Dead Bug with light weights or band: 3 sets of 10-12 repetitions per side (slow and controlled).
- Elbow Plank: 3 sets of 60-90 seconds.
Rest for 45-60 seconds between each set.
Cool-down (5 min)- Gentle stretching of the abdominals and back.
💪
Strength & Conditioning
View session
Duration : 50 min
🫀 Zone 1 : 23 min
🫀 Zone 2 : 18 min
🫀 Zone 3 : 8 min
🫀 Zone 4 : 3 min
Warm-up (10 min)- Shoulder rotations, arm circles, light push-ups.
- Elastic pulls (Chest Pull-Aparts): 3 sets of 15-20 repetitions.
- Renegade Row (Rowing in plank with light dumbbells): 3 sets of 8-10 repetitions per arm (slow and controlled).
- Classic or knee push-ups: 3 sets of 10-15 repetitions.
- Biceps Curls (light dumbbells): 3 sets of 12-15 repetitions.
- Dips (on chair or bench): 3 sets of 10-15 repetitions.
Take 60-90 seconds of rest between each set.
Cool-down (5 min)- Stretches for the chest, back, and triceps.
🥾
Trail Running
– V02 Max
View session
Duration : 50 min
D+ : 300
Load (TRIMP) : 106
🫀 Zone 1 : 21 min
🫀 Zone 2 : 20 min
🫀 Zone 5 : 9 min
Warm-up: 15min Z2Main set:
12x45s Z5 R=1min
Mix with technical terrain
finish with 5min Z2
Cool down: 10min Z1
🥾
Trail Running
– V02 Max
View session
Duration : 50 min
D+ : 500
Load (TRIMP) : 107
🫀 Zone 1 : 20 min
🫀 Zone 2 : 21 min
🫀 Zone 5 : 9 min
Warm-up: 15min Z2Main set:
3x(3min Z5 / 2min Z2) R=5min
Cool down: 10min Z1
🥾
Trail Running
– MAP (PMA)
View session
Duration : 50 min
D+ : 650
Load (TRIMP) : 119
🫀 Zone 1 : 20 min
🫀 Zone 2 : 15 min
🫀 Zone 4 : 6 min
🫀 Zone 5 : 9 min
Warm-up: 15min Z2Main set:
3x(3min Z5 / 2min Z4) R=5min
Cool down: 10min Z1
🥾
Trail Running
– Threshold
View session
Duration : 50 min
D+ : 350
Load (TRIMP) : 125
🫀 Zone 1 : 10 min
🫀 Zone 2 : 15 min
🫀 Zone 3 : 15 min
🫀 Zone 4 : 10 min
Warm-up: 15min Z2Main set:
15min Z3
10min Z4 continuous
Cool down: 10min Z1
🥾
Trail Running
– Threshold
View session
Duration : 50 min
D+ : 150
Load (TRIMP) : 115
🫀 Zone 1 : 10 min
🫀 Zone 2 : 15 min
🫀 Zone 3 : 25 min
Warm-up: 15min Z2Main set:
25min Z3 continuous threshold
Cool down: 10min Z1
🥾
Trail Running
– Threshold
View session
Duration : 50 min
D+ : 250
Load (TRIMP) : 145
🫀 Zone 1 : 5 min
🫀 Zone 2 : 15 min
🫀 Zone 3 : 10 min
🫀 Zone 4 : 20 min
Warm-up: 10min Z2Main set:
20min Z4
10min Z3
5min Z2
Cool down: 5min Z1
🥾
Trail Running
– Specific Pace
View session
Duration : 50 min
D+ : 100
Load (TRIMP) : 110
🫀 Zone 1 : 5 min
🫀 Zone 2 : 30 min
🫀 Zone 3 : 15 min
Warm-up: 10min Z2Main set:
5min Z2
10min Z3
5min Z2
5min Z3
10min Z2
Cool down: 5min Z1
🥾
Trail Running
– Threshold
View session
Duration : 50 min
D+ : 300
Load (TRIMP) : 131
🫀 Zone 1 : 11 min
🫀 Zone 2 : 15 min
🫀 Zone 3 : 6 min
🫀 Zone 4 : 18 min
Warm-up: 10min Z2Main set:
3x(6min Z4 / 2min Z3) R=3min
finish with 5min Z2
Cool down: 5min Z1
🥾
Trail Running
– Strength
View session
Duration : 50 min
D+ : 350
Load (TRIMP) : 125
🫀 Zone 1 : 10 min
🫀 Zone 2 : 15 min
🫀 Zone 3 : 15 min
🫀 Zone 4 : 10 min
Warm-up: 15min Z2Main set:
15min Z3 continuous
10min Z4
Cool down: 10min Z1
🏃♂️
Running
– Hill Repeats
View session
Duration : 50.4 min
Distance : 11 m
Load (TRIMP) : 148
🫀 Zone 1 : 20 min
🫀 Zone 4 : 24 min
🫀 Zone 5 : 6 min
Warm-up: 15min jog Z2Main set:
8x600m Z4 R=2min
4x400m Z5 R=2min
Cool down: 10min easy Z1
🏃♂️
Running
– V02 Max
View session
Duration : 50.5 min
Load (TRIMP) : 99.5
🫀 Zone 1 : 27 min
🫀 Zone 2 : 15 min
🫀 Zone 5 : 9 min
Warm-up: 15 min in Z2Session:
17 x 30 s in Z5, R = 1 min
Cool-down: 10 min in Z1
🏊♀️
Swimming
– MAP (PMA)
View session
Duration : 50.5 min
Distance : 2800 m
Load (TRIMP) : 146.5
🫀 Zone 1 : 14 min
🫀 Zone 2 : 8 min
🫀 Zone 3 : 14 min
🫀 Zone 5 : 15 min
Warm-up: 200m in Z2 PB Session:
2 blocks of:
100m in Z3 NC
300m in Z3 3 strokes of choice
4 x 50m in Z5 25 fast / 25 recovery
100m in Z2 easy
4 x 100m in Z5, R = 15s NC fast
R = 2 min between each block
Cool-down: 400m in Z1 4 strokes
🥾
Trail Running
– V02 Max
View session
Duration : 50.5 min
D+ : 450
Load (TRIMP) : 101.5
🫀 Zone 1 : 27 min
🫀 Zone 2 : 15 min
🫀 Zone 5 : 9 min
Warm-up: 15min Z2Main set:
12x45s Z5 R=90s over rolling terrain
Cool down: 10min Z1
🏊♀️
Swimming
– V02 Max
View session
Duration : 50.83 min
Distance : 2400 m
Load (TRIMP) : 184.83
🫀 Zone 1 : 7 min
🫀 Zone 2 : 8 min
🫀 Zone 3 : 4 min
🫀 Zone 4 : 10 min
🫀 Zone 5 : 22 min
Warm-up: 400m in Z2 PB PQ Session:
10 x 50m in Z5, R = 10 s NC fast
200m in Z3 NC gentle
8 x 50m in Z5, R = 10 s NC fast
500m in Z4 NC fast
2 x 100m in Z5, R = 10 s NC fast
Cool-down: 200m in Z1 Choice of swim
🏃♂️
Running
– V02 Max
View session
Duration : 51 min
Load (TRIMP) : 118
🫀 Zone 1 : 23 min
🫀 Zone 2 : 15 min
🫀 Zone 5 : 13 min
Warm-up: 15 min in Z2Session:
26 x 30 s in Z5, R = 30 s
Cool-down: 10 min in Z1
🏃♂️
Running
– V02 Max
View session
Duration : 51 min
Load (TRIMP) : 118
🫀 Zone 1 : 23 min
🫀 Zone 2 : 15 min
🫀 Zone 5 : 13 min
Warm-up: 15 min in Z2Session:
13 x 1 min in Z5, R = 1 min
Cool-down: 10 min in Z1
🏊♀️
Swimming
– Specific Pace
View session
Duration : 51 min
Distance : 2700 m
Load (TRIMP) : 181
🫀 Zone 1 : 5 min
🫀 Zone 2 : 4 min
🫀 Zone 4 : 42 min
Warm-up: 200m in Z2 Swim of choice Session:
4 blocks of :
600m in Z4 1 slow / 1 medium / 1 fast
R = 1 min between each block
Cool-down: 100m in Z1 Swim of choice
🏊♀️
Swimming
– Technique/Efficiency
View session
Duration : 51 min
Distance : 2700 m
Load (TRIMP) : 136
🫀 Zone 1 : 5 min
🫀 Zone 2 : 8 min
🫀 Zone 3 : 39 min
Warm-up: 400m in Z2 PB Paddles Session:
2 blocks of :
200m in Z3 Freestyle
200m in Z3 2 strokes of choice
4 x 100m in Z3 25m crawl progressive / 75 normal
100m in Z3 Drill of choice
200m in Z3 kicking with board
Rest = 2 min between each block
Cool-down: 100m in Z1 4 strokes
🏊♀️
Swimming
– Technique/Efficiency
View session
Duration : 51 min
Distance : 2300 m
Load (TRIMP) : 167
🫀 Zone 1 : 7 min
🫀 Zone 2 : 8 min
🫀 Zone 4 : 36 min
Warm-up: 400m in Z2 Swim of choice Session:
6 blocks of :
300m in Z4 NC Breathing 3/5/7
R = 1 min between each block
Cool-down: 100m in Z1 4 Strokes
🚴♂️
Cycling
– MAP (PMA)
View session
Duration : 51 min
Load (TRIMP) : 138
🫀 Zone 1 : 18 min
🫀 Zone 2 : 15 min
🫀 Zone 5 : 18 min
Warm-up: 15 min in Z2Session:
3 x 6 min in Z5, R = 4 min
Cool-down: 10 min in Z1
🏠
Indoor Cycling
– MAP (PMA)
View session
Duration : 51 min
Load (TRIMP) : 89
🫀 Zone 1 : 34 min
🫀 Zone 2 : 10 min
🫀 Zone 5 : 7 min
Warm-up: 10 min in Z2Session:
7 x 1 min in Z5 (100% PMA) cadence ~ 100 RPM, R = 4 mn
Cool-down: 10 min in Z1
🥾
Trail Running
– Fartlek
View session
Duration : 51 min
D+ : 250
Load (TRIMP) : 94
🫀 Zone 1 : 20 min
🫀 Zone 2 : 25 min
🫀 Zone 4 : 6 min
Warm-up: 15min Z2Main set:
6x1min Z4 hill sprint R=2min
10min Z2 downhill
Cool down: 10min Z1
🥾
Trail Running
– Fartlek
View session
Duration : 51 min
D+ : 300
Load (TRIMP) : 96
🫀 Zone 1 : 16 min
🫀 Zone 2 : 30 min
🫀 Zone 4 : 5 min
Warm-up: 15min Z2Main set:
5x1min Z4 technical terrain R=90sec
15min Z2
Cool down: 10min Z1
🥾
Trail Running
– V02 Max
View session
Duration : 51 min
D+ : 500
Load (TRIMP) : 122
🫀 Zone 1 : 22 min
🫀 Zone 2 : 15 min
🫀 Zone 5 : 14 min
Warm-up: 15min Z2Main set:
7x2min Z5 R=2min
Cool down: 10min Z1
🥾
Trail Running
– Fartlek
View session
Duration : 51 min
D+ : 250
Load (TRIMP) : 106
🫀 Zone 1 : 16 min
🫀 Zone 2 : 15 min
🫀 Zone 3 : 20 min
Warm-up: 15min Z2Main set:
4x5min Z3 uphill / 3min Z2 downhill R=2min
Cool down: 10min Z1
🥾
Trail Running
– Strength x Cadence
View session
Duration : 51 min
D+ : 400
Load (TRIMP) : 78
🫀 Zone 1 : 30 min
🫀 Zone 2 : 15 min
🫀 Zone 3 : 6 min
Warm-up: 15min Z2Main set:
6x1min30 Z4 R=4min Z1
Cool down: 10min Z1
🏃♂️
Running
– V02 Max
View session
Duration : 51.5 min
Load (TRIMP) : 103.5
🫀 Zone 1 : 31 min
🫀 Zone 2 : 10 min
🫀 Zone 5 : 11 min
Warm-up: 10 min in Z2Session:
21 x 30 s in Z5, R = 1 min
Cool-down: 10 min in Z1
🏃♂️
Running
– V02 Max
View session
Duration : 51.5 min
Distance : 5400 m
Load (TRIMP) : 133.5
🫀 Zone 1 : 24 min
🫀 Zone 2 : 10 min
🫀 Zone 5 : 18 min
Warm-up: 10 mins in Z2Session:
9 x 600m in Z5 (93% VMA), R = 1 mn 30 s
Cool-down: 10 mins in Z1
🏃♂️
Running
– Strength x Cadence
View session
Duration : 51.5 min
Distance : 13 m
Load (TRIMP) : 89.5
🫀 Zone 1 : 35 min
🫀 Zone 2 : 10 min
🫀 Zone 5 : 7 min
Warm-up: 15min jog Z2Main set:
18x10s Z5 R=90s uphill
10min Z2
10x100m Z5 R=1min
Cool down: 10min easy Z1
🏃♂️
Running
– V02 Max
View session
Duration : 52 min
Load (TRIMP) : 126
🫀 Zone 1 : 26 min
🫀 Zone 2 : 10 min
🫀 Zone 5 : 16 min
Warm-up: 10 min in Z2Session:
16 x 1 min in Z5, R = 1 min
Cool-down: 10 min in Z1
🏃♂️
Running
– V02 Max
View session
Duration : 52 min
Load (TRIMP) : 126
🫀 Zone 1 : 26 min
🫀 Zone 2 : 10 min
🫀 Zone 5 : 16 min
Warm-up: 10 min in Z2Session:
8 x 2 min in Z5, R = 2 min
Cool-down: 10 min in Z1
🏃♂️
Running
– V02 Max
View session
Duration : 52 min
Distance : 6400 m
Load (TRIMP) : 142
🫀 Zone 1 : 22 min
🫀 Zone 2 : 10 min
🫀 Zone 5 : 20 min
Warm-up: 10 min in Z2Session:
8 x 800m in Z5 (90% VMA), R = 1 min 30 s
Cool-down: 10 min in Z1
🏃♂️
Running
– Threshold
View session
Duration : 52 min
Load (TRIMP) : 114
🫀 Zone 1 : 26 min
🫀 Zone 2 : 10 min
🫀 Zone 3 : 6 min
🫀 Zone 5 : 10 min
Warm-up: 10 mins in Z2Session:
2 blocks of :
3 mins in Z3, R = 3 mins
5 mins in Z5, R = 4 mins
R = 2 mins between each block
Cool-down: 10 mins in Z1
🏃♂️
Running
– Specific Pace
View session
Duration : 52 min
Distance : 13 m
Load (TRIMP) : 132
🫀 Zone 1 : 12 min
🫀 Zone 3 : 40 min
Warm-up: 15min jog Z2Main set:
5x8min Z3 R=3min
Cool down: 10min easy Z1
🏊♀️
Swimming
– Specific Pace
View session
Duration : 52 min
Distance : 2600 m
Load (TRIMP) : 129
🫀 Zone 1 : 14 min
🫀 Zone 2 : 8 min
🫀 Zone 3 : 21 min
🫀 Zone 4 : 9 min
Warm-up: 400m in Z2 PB PQ Session:
3 blocks of :
4 x 50m in Z4 with 15m fast / 35m easy
400m in Z3 Breathing 3/5/7
R = 2 min between each block
Cool-down: 400m in Z1 Swimming of your choice
🚴♂️
Cycling
– MAP (PMA)
View session
Duration : 52 min
Load (TRIMP) : 142
🫀 Zone 1 : 22 min
🫀 Zone 2 : 10 min
🫀 Zone 5 : 20 min
Warm-up: 10 min in Z2Session:
5 x 4 min in Z5, R = 3 min
Cool-down: 10 min in Z1
🚴♂️
Cycling
– Fartlek
View session
Duration : 52 min
Load (TRIMP) : 103
🫀 Zone 1 : 28 min
🫀 Zone 2 : 15 min
🫀 Zone 5 : 9 min
Warm-up: 15 min in Z2Session:
3 blocks of :
3 x 1 min in Z5 (150% FTP), R = 2 min
R = 3 min between each block
Cool-down: 10 min in Z1
🥾
Trail Running
– Technique/Efficiency
View session
Duration : 52 min
D+ : 200
Load (TRIMP) : 97
🫀 Zone 1 : 22 min
🫀 Zone 2 : 15 min
🫀 Zone 3 : 15 min
Warm-up: 15min Z2Main set:
3x(5min Z3 / 2min Z1) R=3min
Focus on agile footwork downhill
Cool down: 10min Z1
🥾
Trail Running
– Trail Specific
View session
Duration : 52 min
D+ : 300
Load (TRIMP) : 112
🫀 Zone 1 : 22 min
🫀 Zone 2 : 15 min
🫀 Zone 4 : 15 min
Warm-up: 15min Z2Main set:
5x3min Z4 downhill R=3min Z1
walk up recovery
Cool down: 10min Z1
🥾
Trail Running
– Threshold
View session
Duration : 52 min
D+ : 400
Load (TRIMP) : 103
🫀 Zone 1 : 16 min
🫀 Zone 2 : 21 min
🫀 Zone 3 : 15 min
Warm-up: 15min Z2Main set:
3x(5min Z3 / 2min Z2) R=3min
Cool down: 10min Z1
🥾
Trail Running
– V02 Max
View session
Duration : 52 min
D+ : 650
Load (TRIMP) : 115
🫀 Zone 1 : 25 min
🫀 Zone 2 : 15 min
🫀 Zone 5 : 12 min
Warm-up: 15min Z2Main set:
6x2min Z5 R=3min
Cool down: 10min Z1
🥾
Trail Running
– V02 Max
View session
Duration : 52 min
D+ : 1000
Load (TRIMP) : 127
🫀 Zone 1 : 22 min
🫀 Zone 2 : 15 min
🫀 Zone 5 : 15 min
Warm-up: 15min Z2Main set:
5x3min Z5 R=3min
Cool down: 10min Z1
🥾
Trail Running
– MAP (PMA)
View session
Duration : 52 min
D+ : 500
Load (TRIMP) : 104
🫀 Zone 1 : 24 min
🫀 Zone 2 : 20 min
🫀 Zone 5 : 8 min
Warm-up: 15min Z2Main set:
8x1min Z5 R=2min
5min Z2
Cool down: 10min Z1
🥾
Trail Running
– Trail Specific
View session
Duration : 52 min
D+ : 250
Load (TRIMP) : 115
🫀 Zone 1 : 25 min
🫀 Zone 2 : 15 min
🫀 Zone 5 : 12 min
Warm-up: 15min Z2Main set:
6x2min Z5 technical terrain R=3min
Cool down: 10min Z1
🥾
Trail Running
– V02 Max
View session
Duration : 52 min
D+ : 500
Load (TRIMP) : 112
🫀 Zone 1 : 22 min
🫀 Zone 2 : 20 min
🫀 Zone 5 : 10 min
Warm-up: 15min Z2Main set:
5x2min Z5 R=3min
finish with 5min Z2
Cool down: 10min Z1
🥾
Trail Running
– Specific Pace
View session
Duration : 52 min
D+ : 400
Load (TRIMP) : 112
🫀 Zone 1 : 22 min
🫀 Zone 2 : 15 min
🫀 Zone 4 : 15 min
Warm-up: 15min Z2Main set:
5x(3min Z4 / 5min easy descents) R=3min
Cool down: 10min Z1
🥾
Trail Running
– MAP (PMA)
View session
Duration : 52 min
D+ : 350
Load (TRIMP) : 103
🫀 Zone 1 : 25 min
🫀 Zone 2 : 15 min
🫀 Zone 4 : 12 min
Warm-up: 15min Z2Main set:
6x2min Z4 R=3min
2x1min downhill Z4 R=2min
Cool down: 10min Z1
🥾
Trail Running
– Technique/Efficiency
View session
Duration : 52 min
D+ : 350
Load (TRIMP) : 112
🫀 Zone 1 : 22 min
🫀 Zone 2 : 15 min
🫀 Zone 4 : 15 min
Warm-up: 15min Z2Main set:
5x3min Z4 fast & varied R=3min
Cool down: 10min Z1
🥾
Trail Running
– Cadence
View session
Duration : 52 min
D+ : 400
Load (TRIMP) : 115
🫀 Zone 1 : 16 min
🫀 Zone 2 : 15 min
🫀 Zone 3 : 15 min
🫀 Zone 4 : 6 min
Warm-up: 15min Z2Main set:
3x(5min Z3 / 2min Z4) R=3min
Cool down: 10min Z1
🥾
Trail Running
– V02 Max
View session
Duration : 52 min
D+ : 350
Load (TRIMP) : 127
🫀 Zone 1 : 22 min
🫀 Zone 2 : 15 min
🫀 Zone 5 : 15 min
Warm-up: 15min Z2Main set:
5x3min Z5 R=3min
Cool down: 10min Z1
🥾
Trail Running
– Hill Repeats
View session
Duration : 52 min
D+ : 200
Load (TRIMP) : 102
🫀 Zone 1 : 22 min
🫀 Zone 2 : 20 min
🫀 Zone 4 : 10 min
Warm-up: 15min Z2Main set:
5x2min Z4 R=3min
finish with 5min Z2
Cool down: 10min Z1
🥾
Trail Running
– MAP (PMA)
View session
Duration : 52 min
D+ : 800
Load (TRIMP) : 115
🫀 Zone 1 : 25 min
🫀 Zone 2 : 15 min
🫀 Zone 5 : 12 min
Warm-up: 15min Z2Main set:
6x2min Z5 R=3min
Cool down: 10min Z1
🏃♂️
Running
– V02 Max
View session
Duration : 52.5 min
Distance : 6000 m
Load (TRIMP) : 142.5
🫀 Zone 1 : 23 min
🫀 Zone 2 : 10 min
🫀 Zone 5 : 20 min
Warm-up: 10 min in Z2Session:
10 x 600m in Z5 (93% VMA), R = 1 min 15 s
Cool-down: 10 min in Z1
🏃♂️
Running
– V02 Max
View session
Duration : 52.5 min
Distance : 4400 m
Load (TRIMP) : 127.5
🫀 Zone 1 : 23 min
🫀 Zone 2 : 15 min
🫀 Zone 5 : 15 min
Warm-up: 15 mins in Z2Session:
11 x 400m in Z5 (95% VMA), R = 1 min 15 s
Cool-down: 10 mins in Z1
🏊♀️
Swimming
– V02 Max
View session
Duration : 52.5 min
Distance : 2200 m
Load (TRIMP) : 208.5
🫀 Zone 1 : 11 min
🫀 Zone 2 : 4 min
🫀 Zone 5 : 38 min
Warm-up: 200m in Z2 Swim of choice Session:
19 blocks of :
100m in Z5 NC fast
R = 30 s between each block
Cool-down: 100m in Z1 Swim of choice
🏊♀️
Swimming
– MAP (PMA)
View session
Duration : 52.75 min
Distance : 2600 m
Load (TRIMP) : 171
🫀 Zone 1 : 8 min
🫀 Zone 2 : 8 min
🫀 Zone 4 : 37 min
Warm-up: 400m at Z2 PB Session:
7 blocks of:
300m at Z4 NC
R = 1 min between each block
Cool-down: 100m at Z1 4 strokes
🏃♂️
Running
– Threshold
View session
Duration : 53 min
Load (TRIMP) : 122
🫀 Zone 1 : 20 min
🫀 Zone 2 : 15 min
🫀 Zone 4 : 18 min
Warm-up: 15 mn in Z2Session:
2 x 9 mn in Z4, R = 5 mn
Cool-down: 10 mn in Z1
🏃♂️
Running
– V02 Max
View session
Duration : 53 min
Distance : 6000 m
Load (TRIMP) : 148
🫀 Zone 1 : 18 min
🫀 Zone 2 : 15 min
🫀 Zone 5 : 20 min
Warm-up: 15 mn in Z2Session:
2 x 3000m in Z5 (90% VMA), R = 4 mn
Cool-down: 10 mn in Z1
🏃♂️
Running
– V02 Max
View session
Duration : 53 min
Distance : 6000 m
Load (TRIMP) : 148
🫀 Zone 1 : 18 min
🫀 Zone 2 : 15 min
🫀 Zone 5 : 20 min
Warm-up: 15 mins in Z2Session:
4 x 1500m in Z5 (90% VMA), R = 2 mins
Cool-down: 10 mins in Z1
🏃♂️
Running
– V02 Max
View session
Duration : 53 min
Distance : 4800 m
Load (TRIMP) : 132
🫀 Zone 1 : 22 min
🫀 Zone 2 : 15 min
🫀 Zone 5 : 16 min
Warm-up: 15 mins in Z2Session:
8 x 600m in Z5 (93% VMA), R = 1 mn 30 s
Cool-down: 10 mins in Z1
🏃♂️
Running
– V02 Max
View session
Duration : 53 min
Distance : 4000 m
Load (TRIMP) : 128
🫀 Zone 1 : 23 min
🫀 Zone 2 : 15 min
🫀 Zone 5 : 15 min
Warm-up: 15 min in Z2Session:
2 blocks of :
10 x 200m in Z5 (100% VMA), R = 30s
R = 3 min between each block
Cool-down: 10 min in Z1
🏃♂️
Running
– V02 Max
View session
Duration : 53 min
Distance : 4800 m
Load (TRIMP) : 135
🫀 Zone 1 : 25 min
🫀 Zone 2 : 10 min
🫀 Zone 5 : 18 min
Warm-up: 10 min in Z2Session:
2 blocks of :
12 x 200m in Z5 (100% VMA), R = 30s
R = 3 min between each block
Cool-down: 10 min in Z1
🏃♂️
Running
– V02 Max
View session
Duration : 53 min
Load (TRIMP) : 104
🫀 Zone 1 : 29 min
🫀 Zone 2 : 15 min
🫀 Zone 5 : 9 min
Warm-up: 15 min in Z2Session:
3 blocks of :
6 x 30 s in Z5, R = 30 s
R = 5 min between each block
Cool-down: 10 min in Z1
🏃♂️
Running
– Threshold
View session
Duration : 53 min
Distance : 15 m
Load (TRIMP) : 188
🫀 Zone 1 : 8 min
🫀 Zone 4 : 45 min
Warm-up: 15min jog Z2Main set:
3x15min Z4 R=4min
Cool down: 10min easy Z1
🏃♂️
Running
– Technique/Efficiency
View session
Duration : 53 min
Distance : 15 m
Load (TRIMP) : 131
🫀 Zone 1 : 19 min
🫀 Zone 3 : 24 min
🫀 Zone 4 : 10 min
Warm-up: 15min jog Z2Main set:
4x100m strides Z4
10x200m Z4 R=1min
6x4min Z3 R=2min focusing on form
8x100m strides Z4
Cool down: 10min easy Z1
🏊♀️
Swimming
– V02 Max
View session
Duration : 53 min
Distance : 2300 m
Load (TRIMP) : 204
🫀 Zone 1 : 10 min
🫀 Zone 2 : 7 min
🫀 Zone 5 : 36 min
Warm-up: 400m in Z2 Swim of choice Session:
18 blocks of :
100m in Z5 NC fast
R = 30 s between each block
Cool-down: 100m in Z1 Swim of choice
🏊♀️
Swimming
– Base Training
View session
Duration : 53 min
Distance : 2600 m
Load (TRIMP) : 101
🫀 Zone 1 : 5 min
🫀 Zone 2 : 48 min
Warm-up: 400m in Z2 Swim of your choice Session:
2 x 1000m in Z2 (alternating Freestyle/Backstroke every 200m) R=1min
Cool-down: 200m in Z1 Swim of your choice
🏊♀️
Swimming
– Base Training
View session
Duration : 53 min
Distance : 2600 m
Load (TRIMP) : 101
🫀 Zone 1 : 5 min
🫀 Zone 2 : 48 min
Warm-up: 400m in Z2 Swim of choice Session:
2 x 1000m in Z2 (alternating Freestyle/Backstroke every 200m) R=1min
Cool-down: 200m in Z1 Swim of choice
🏊♀️
Swimming
– Threshold
View session
Duration : 53 min
Distance : 3000 m
Load (TRIMP) : 142
🫀 Zone 1 : 8 min
🫀 Zone 2 : 8 min
🫀 Zone 3 : 32 min
🫀 Zone 4 : 6 min
Warm-up: 400m freestyle Z2Main set:
5x200m snorkel Z3 R=30s
8x100m freestyle Z4 R=20s
8x50m mixed Z3 R=15s
Cool down: 300m easy Z1
🥾
Trail Running
– Specific Pace
View session
Duration : 53 min
D+ : 200
Load (TRIMP) : 103
🫀 Zone 1 : 23 min
🫀 Zone 2 : 10 min
🫀 Zone 3 : 20 min
Warm-up: 10min Z2Main set:
4x(5min Z3 / 3min Z1) R=2min
Cool down: 5min Z1
🥾
Trail Running
– Strength
View session
Duration : 53 min
D+ : 600
Load (TRIMP) : 131
🫀 Zone 1 : 14 min
🫀 Zone 2 : 15 min
🫀 Zone 3 : 9 min
🫀 Zone 4 : 15 min
Warm-up: 15min Z2Main set:
3x(5min Z4 / 3min Z3) R=2min
Cool down: 10min Z1
🥾
Trail Running
– Hill Repeats
View session
Duration : 53 min
D+ : 700
Load (TRIMP) : 152
🫀 Zone 1 : 10 min
🫀 Zone 2 : 15 min
🫀 Zone 3 : 8 min
🫀 Zone 4 : 12 min
🫀 Zone 5 : 8 min
Warm-up: 15min Z2Main set:
4min Z3
6min Z4
8min Z5
6min Z4
4min Z3
Cool down: 10min Z1
🥾
Trail Running
– Strength
View session
Duration : 53 min
D+ : 200
Load (TRIMP) : 123
🫀 Zone 1 : 23 min
🫀 Zone 2 : 10 min
🫀 Zone 4 : 20 min
Warm-up: 10min Z2Main set:
10x2min Z4 R=2min
Cool down: 5min Z1
🥾
Trail Running
– Hill Repeats
View session
Duration : 53 min
D+ : 600
Load (TRIMP) : 108
🫀 Zone 1 : 14 min
🫀 Zone 2 : 27 min
🫀 Zone 3 : 8 min
🫀 Zone 4 : 4 min
Warm-up: 15min Z2Main set:
2x(2min Z4 / 4min Z3 / 6min Z2) R=4min
Cool down: 10min Z1
🥾
Trail Running
– Trail Specific
View session
Duration : 53 min
D+ : 200
Load (TRIMP) : 108
🫀 Zone 1 : 28 min
🫀 Zone 2 : 15 min
🫀 Zone 5 : 10 min
Warm-up: 15min Z2Main set:
10x1min Z5 uphill R=2min jog down
Cool down: 10min Z1
🥾
Trail Running
– Strength x Cadence
View session
Duration : 53 min
D+ : 400
Load (TRIMP) : 108
🫀 Zone 1 : 28 min
🫀 Zone 2 : 15 min
🫀 Zone 5 : 10 min
Warm-up: 15min Z2Main set:
10x1min Z5 R=2min
Cool down: 10min Z1
🥾
Trail Running
– MAP (PMA)
View session
Duration : 53 min
D+ : 600
Load (TRIMP) : 104
🫀 Zone 1 : 26 min
🫀 Zone 2 : 15 min
🫀 Zone 4 : 12 min
Warm-up: 15min Z2Main set:
3x(4min Z4 / 2min Z1) R=5min
Cool down: 10min Z1
🥾
Trail Running
– Cadence
View session
Duration : 53 min
D+ : 90
Load (TRIMP) : 127
🫀 Zone 1 : 15 min
🫀 Zone 2 : 20 min
🫀 Zone 4 : 18 min
Warm-up: 15min Z2Main set:
6x3min Z4 R=1min
5min Z2
Cool down: 10min Z1
🥾
Trail Running
– Cadence
View session
Duration : 53 min
D+ : 50
Load (TRIMP) : 104
🫀 Zone 1 : 20 min
🫀 Zone 2 : 15 min
🫀 Zone 3 : 18 min
Warm-up: 15min Z2Main set:
6x3min Z3 R=2min
Cool down: 10min Z1
🥾
Trail Running
– Hill Repeats
View session
Duration : 53 min
D+ : 250
Load (TRIMP) : 118
🫀 Zone 1 : 18 min
🫀 Zone 2 : 20 min
🫀 Zone 4 : 15 min
Warm-up: 15min Z2Main set:
5x3min Z4 R=2min
finish with 5min Z2
Cool down: 10min Z1
🥾
Trail Running
– V02 Max
View session
Duration : 53 min
D+ : 500
Load (TRIMP) : 126
🫀 Zone 1 : 21 min
🫀 Zone 2 : 15 min
🫀 Zone 3 : 5 min
🫀 Zone 5 : 12 min
Warm-up: 15min Z2Main set:
12x1min Z5 R=1min
finish with 5min Z3
Cool down: 10min Z1
🥾
Trail Running
– V02 Max
View session
Duration : 53 min
D+ : 300
Load (TRIMP) : 108
🫀 Zone 1 : 28 min
🫀 Zone 2 : 15 min
🫀 Zone 5 : 10 min
Warm-up: 15min Z2Main set:
10x1min Z5 R=2min
Cool down: 10min Z1
🥾
Trail Running
– MAP (PMA)
View session
Duration : 53 min
D+ : 400
Load (TRIMP) : 140
🫀 Zone 1 : 20 min
🫀 Zone 2 : 15 min
🫀 Zone 5 : 18 min
Warm-up: 15min Z2Main set:
6x3min Z5 R=2min
Cool down: 10min Z1
🥾
Trail Running
– Hill Repeats
View session
Duration : 53 min
D+ : 700
Load (TRIMP) : 118
🫀 Zone 1 : 18 min
🫀 Zone 2 : 20 min
🫀 Zone 4 : 15 min
Warm-up: 15min Z2Main set:
5x3min Z4 R=2min
complete with 5min Z2
Cool down: 10min Z1
🥾
Trail Running
– MAP (PMA)
View session
Duration : 53 min
D+ : 450
Load (TRIMP) : 108
🫀 Zone 1 : 28 min
🫀 Zone 2 : 15 min
🫀 Zone 5 : 10 min
Warm-up: 15min Z2Main set:
10x1min Z5 R=2min
Cool down: 10min Z1
🥾
Trail Running
– Trail Specific
View session
Duration : 53 min
D+ : 250
Load (TRIMP) : 98
🫀 Zone 1 : 23 min
🫀 Zone 2 : 15 min
🫀 Zone 3 : 15 min
Warm-up: 15min Z2Main set:
3x(5min Z3 uphill / 3min Z1 downhill) R=2min
Cool down: 10min Z1
🏃♂️
Running
– Hill Repeats
View session
Duration : 53.2 min
Distance : 12 m
Load (TRIMP) : 121
🫀 Zone 1 : 23 min
🫀 Zone 3 : 28 min
🫀 Zone 5 : 3 min
Warm-up: 15min jog Z2Main set:
5x1000m Z3 R=3min
8x100m Z5 R=90s
Cool down: 10min easy Z1
🏃♂️
Running
– V02 Max
View session
Duration : 53.3 min
Distance : 5000 m
Load (TRIMP) : 128.3
🫀 Zone 1 : 23 min
🫀 Zone 2 : 15 min
🫀 Zone 5 : 15 min
Warm-up: 15 min in Z2Session:
10 x 500m in Z5 (95% VMA), R = 1 min 20 s
Cool-down: 10 min in Z1
🚴♂️
Cycling
– Fartlek
View session
Duration : 53.5 min
Load (TRIMP) : 81.5
🫀 Zone 1 : 39 min
🫀 Zone 2 : 10 min
🫀 Zone 5 : 5 min
Warm-up: 10 mn in Z2Session:
30 x 9 s in Z5 (250% FTP), R = 1 mn
Cool-down: 10 mn in Z1
🏠
Indoor Cycling
– V02 Max
View session
Duration : 53.5 min
Load (TRIMP) : 111.5
🫀 Zone 1 : 25 min
🫀 Zone 2 : 10 min
🫀 Zone 3 : 10 min
🫀 Zone 4 : 6 min
🫀 Zone 5 : 3 min
Warm-up: 10 min in Z2Session:
2 blocks of :
5 min in Z3
3 min in Z4
1 min in Z5
15 s in Z5 (250% PMA)
5 min in Z1
R = 5 min between each block
Cool-down: 10 min in Z1
🏃♂️
Running
– V02 Max
View session
Duration : 53.96 min
Distance : 6000 m
Load (TRIMP) : 135.96
🫀 Zone 1 : 26 min
🫀 Zone 2 : 10 min
🫀 Zone 5 : 18 min
Warm-up: 10 min in Z2Session:
12 x 500m in Z5 (95% VMA), R = 1 min 20 s
Cool-down: 10 min in Z1
🏃♂️
Running
– V02 Max
View session
Duration : 54 min
Load (TRIMP) : 112
🫀 Zone 1 : 32 min
🫀 Zone 2 : 10 min
🫀 Zone 5 : 12 min
Warm-up: 10 min in Z2Session:
3 blocks of :
8 x 30 s in Z5, R = 30 s
R = 5 min between each block
Cool-down: 10 min in Z1
🏃♂️
Running
– V02 Max
View session
Duration : 54 min
Load (TRIMP) : 100
🫀 Zone 1 : 35 min
🫀 Zone 2 : 10 min
🫀 Zone 5 : 9 min
Warm-up: 10 min in Z2Session:
6 blocks of :
1 min 30 s in Z5
R = 5 min between each block
Cool-down: 10 min in Z1
🏊♀️
Swimming
– V02 Max
View session
Duration : 54 min
Distance : 2450 m
Load (TRIMP) : 150
🫀 Zone 1 : 13 min
🫀 Zone 2 : 8 min
🫀 Zone 3 : 22 min
🫀 Zone 5 : 11 min
Warm-up: 400m in Z2 PB Session:
11 blocks of :
50m in Z5 NC fast
100m in Z3 Gentle Breaststroke
R = 30 s between each block
Cool-down: 400m in Z1 4 strokes
🚴♂️
Cycling
– MAP (PMA)
View session
Duration : 54 min
Load (TRIMP) : 149
🫀 Zone 1 : 19 min
🫀 Zone 2 : 15 min
🫀 Zone 5 : 20 min
Warm-up: 15 min in Z2Session:
4 x 5 min in Z5, R = 3 min
Cool-down: 10 min in Z1
🚴♂️
Cycling
– Fartlek
View session
Duration : 54 min
Load (TRIMP) : 124
🫀 Zone 1 : 29 min
🫀 Zone 2 : 10 min
🫀 Zone 5 : 15 min
Warm-up: 10 mins in Z2Session:
20 x 45 s in Z5 (150% PMA), R = 1 min
Cool-down: 10 mins in Z1
🥾
Trail Running
– Strength x Cadence
View session
Duration : 54 min
D+ : 400
Load (TRIMP) : 113
🫀 Zone 1 : 19 min
🫀 Zone 2 : 23 min
🫀 Zone 4 : 12 min
Warm-up: 15min Z2Main set:
4x(3min Z4 / 2min Z2) R=3min on hilly terrain
Cool down: 10min Z1
🥾
Trail Running
– Technique/Efficiency
View session
Duration : 54 min
D+ : 600
Load (TRIMP) : 105
🫀 Zone 1 : 27 min
🫀 Zone 2 : 15 min
🫀 Zone 4 : 12 min
Warm-up: 15min Z2Main set:
4x(3min Z4 uphill with poles / 2min Z1 downhill) R=3min
Cool down: 10min Z1
🥾
Trail Running
– V02 Max
View session
Duration : 54 min
D+ : 250
Load (TRIMP) : 119
🫀 Zone 1 : 19 min
🫀 Zone 2 : 25 min
🫀 Zone 5 : 10 min
Warm-up: 15min Z2Main set:
10x1min Z5 R=1min
Focus on fast ascents and descents
finish with 10min Z2
Cool down: 10min Z1
🥾
Trail Running
– Strength x Cadence
View session
Duration : 54 min
D+ : 500
Load (TRIMP) : 85
🫀 Zone 1 : 31 min
🫀 Zone 2 : 15 min
🫀 Zone 3 : 8 min
Warm-up: 15min Z2Main set:
8x1min 30s Z4 steep climbs R=3min
Cool down: 10min Z1
🥾
Trail Running
– Hill Repeats
View session
Duration : 54 min
D+ : 500
Load (TRIMP) : 109
🫀 Zone 1 : 15 min
🫀 Zone 2 : 23 min
🫀 Zone 3 : 16 min
Warm-up: 15min Z2Main set:
2x(8min Z3 / 4min Z2) R=5min
Cool down: 10min Z1
🥾
Trail Running
– Fartlek
View session
Duration : 54 min
D+ : 250
Load (TRIMP) : 115
🫀 Zone 1 : 13 min
🫀 Zone 2 : 31 min
🫀 Zone 4 : 10 min
Warm-up: 15min Z2Main set:
2x(5min Z4 / 3min Z2) R=3min
10min Z2
Cool down: 10min Z1
🥾
Trail Running
– MAP (PMA)
View session
Duration : 54 min
D+ : 800
Load (TRIMP) : 120
🫀 Zone 1 : 24 min
🫀 Zone 2 : 15 min
🫀 Zone 4 : 9 min
🫀 Zone 5 : 6 min
Warm-up: 15min Z2Main set:
3x3min Z4 R=4min
3x2min Z5 R=3min
Cool down: 10min Z1
🥾
Trail Running
– Specific Pace
View session
Duration : 54 min
D+ : 500
Load (TRIMP) : 109
🫀 Zone 1 : 19 min
🫀 Zone 2 : 25 min
🫀 Zone 4 : 10 min
Warm-up: 15min Z2Main set:
10x1min Z4 R=1min
finish with 10min Z2
Cool down: 10min Z1
🥾
Trail Running
– Fartlek
View session
Duration : 54 min
D+ : 150
Load (TRIMP) : 105
🫀 Zone 1 : 18 min
🫀 Zone 2 : 21 min
🫀 Zone 3 : 15 min
Warm-up: 15min Z2Main set:
5x3min Z3 R=2min
6min Z2 slope run
Cool down: 10min Z1
🥾
Trail Running
– Cadence
View session
Duration : 54 min
D+ : 80
Load (TRIMP) : 104
🫀 Zone 1 : 19 min
🫀 Zone 2 : 30 min
🫀 Zone 5 : 5 min
Warm-up: 15min Z2Main set:
10x30s Z5 R=1min
15min Z2 progressive
Cool down: 10min Z1
🥾
Trail Running
– Specific Pace
View session
Duration : 54 min
D+ : 150
Load (TRIMP) : 129
🫀 Zone 1 : 19 min
🫀 Zone 2 : 15 min
🫀 Zone 4 : 20 min
Warm-up: 15min Z2Main set:
10x2min Z4 R=1min
Cool down: 10min Z1
🥾
Trail Running
– V02 Max
View session
Duration : 54 min
D+ : 500
Load (TRIMP) : 129
🫀 Zone 1 : 24 min
🫀 Zone 2 : 15 min
🫀 Zone 5 : 15 min
Warm-up: 15min Z2Main set:
15x1min Z5 R=1min
Cool down: 10min Z1
🥾
Trail Running
– Strength x Cadence
View session
Duration : 54 min
D+ : 350
Load (TRIMP) : 101
🫀 Zone 1 : 31 min
🫀 Zone 2 : 15 min
🫀 Zone 5 : 8 min
Warm-up: 15min Z2Main set:
8x1min Z5 R=3min Z1
Cool down: 10min Z1
🥾
Trail Running
– Hill Repeats
View session
Duration : 54 min
D+ : 350
Load (TRIMP) : 149
🫀 Zone 1 : 19 min
🫀 Zone 2 : 15 min
🫀 Zone 5 : 20 min
Warm-up: 15min Z2Main set:
10x2min Z5 R=1min
Cool down: 10min Z1
🥾
Trail Running
– Technique/Efficiency
View session
Duration : 54 min
D+ : 250
Load (TRIMP) : 117
🫀 Zone 1 : 15 min
🫀 Zone 2 : 15 min
🫀 Zone 3 : 24 min
Warm-up: 15min Z2Main set:
6x4min Z3 downhill focus R=1min
Cool down: 10min Z1
🥾
Trail Running
– Trail Specific
View session
Duration : 54 min
D+ : 200
Load (TRIMP) : 125
🫀 Zone 1 : 19 min
🫀 Zone 2 : 23 min
🫀 Zone 5 : 12 min
Warm-up: 15min Z2Main set:
4x(3min Z5 downhill / 2min Z2 ascent) R=3min
Cool down: 10min Z1
🥾
Trail Running
– V02 Max
View session
Duration : 54.25 min
D+ : 300
Load (TRIMP) : 129.25
🫀 Zone 1 : 24 min
🫀 Zone 2 : 15 min
🫀 Zone 5 : 15 min
Warm-up: 15min Z2Main set:
20x45s Z5 R=45s
Cool down: 10min Z1
🏃♂️
Running
– V02 Max
View session
Duration : 54.5 min
Load (TRIMP) : 110.5
🫀 Zone 1 : 33 min
🫀 Zone 2 : 10 min
🫀 Zone 5 : 12 min
Warm-up: 10 min in Z2Session:
23 x 30 s in Z5, R = 1 min
Cool-down: 10 min in Z1
🏠
Indoor Cycling
– MAP (PMA)
View session
Duration : 54.75 min
Load (TRIMP) : 118.75
🫀 Zone 1 : 31 min
🫀 Zone 2 : 10 min
🫀 Zone 5 : 14 min
Warm-up: 10 min in Z2Session:
3 blocks of :
6 x 45 s in Z5 (100% PMA), R = 45 s
R = 5 min between each block
Cool-down: 10 min in Z1
🏃♂️
Running
– Base Training
View session
Duration : 55 min
Load (TRIMP) : 100
🫀 Zone 1 : 10 min
🫀 Zone 2 : 45 min
Warm-up: 15 min in Z2Session:
30 min in Z2
Cool-down: 10 min in Z1
🏃♂️
Running
– Threshold
View session
Duration : 55 min
Load (TRIMP) : 115
🫀 Zone 1 : 25 min
🫀 Zone 2 : 15 min
🫀 Zone 4 : 15 min
Warm-up: 15 min in Z2Session:
5 x 3 min in Z4, R = 3 min
Cool-down: 10 min in Z1
🏃♂️
Running
– V02 Max
View session
Duration : 55 min
Distance : 6000 m
Load (TRIMP) : 154
🫀 Zone 1 : 19 min
🫀 Zone 2 : 15 min
🫀 Zone 5 : 21 min
Warm-up: 15 mn in Z2Session:
3 x 2000m in Z5 (90% VMA), R = 3 mn
Cool-down: 10 mn in Z1
🏃♂️
Running
– V02 Max
View session
Duration : 55 min
Distance : 6000 m
Load (TRIMP) : 150
🫀 Zone 1 : 20 min
🫀 Zone 2 : 15 min
🫀 Zone 5 : 20 min
Warm-up: 15 mins in Z2Session:
5 x 1200m in Z5 (90% VMA), R = 2 mins
Cool-down: 10 mins in Z1
🏃♂️
Running
– V02 Max
View session
Duration : 55 min
Distance : 6000 m
Load (TRIMP) : 142
🫀 Zone 1 : 22 min
🫀 Zone 2 : 15 min
🫀 Zone 5 : 18 min
Warm-up: 15 mins in Z2Session:
6 x 1000m in Z5 (90% VMA), R = 2 mins
Cool-down: 10 mins in Z1
🏃♂️
Running
– V02 Max
View session
Duration : 55 min
Distance : 6000 m
Load (TRIMP) : 145
🫀 Zone 1 : 25 min
🫀 Zone 2 : 10 min
🫀 Zone 5 : 20 min
Warm-up: 10 min in Z2Session:
10 x 600m in Z5 (93% VMA), R = 1 min 30 s
Cool-down: 10 min in Z1
🏃♂️
Running
– V02 Max
View session
Duration : 55 min
Distance : 4800 m
Load (TRIMP) : 135
🫀 Zone 1 : 24 min
🫀 Zone 2 : 15 min
🫀 Zone 5 : 16 min
Warm-up: 15 mins in Z2Session:
12 x 400m in Z5 (95% VMA), R = 1 min 15 s
Cool-down: 10 mins in Z1
🏃♂️
Running
– Specific Pace
View session
Duration : 55 min
Distance : 11 m
Load (TRIMP) : 157
🫀 Zone 1 : 10 min
🫀 Zone 3 : 33 min
🫀 Zone 4 : 12 min
Warm-up: 15min jog Z2Main set:
3x2000m Z3 R=3min
3x800m Z4 R=2min
Cool down: 10min easy Z1
🏃♂️
Running
– Specific Pace
View session
Duration : 55 min
Distance : 15 m
Load (TRIMP) : 120
🫀 Zone 2 : 45 min
🫀 Zone 3 : 10 min
Warm-up: 15min jog Z2Main set:
30min Z2
10min Z3
15min Z2
Cool down: 10min easy Z1
🏃♂️
Running
– Strength x Cadence
View session
Duration : 55 min
Distance : 9 m
Load (TRIMP) : 137
🫀 Zone 1 : 29 min
🫀 Zone 4 : 24 min
🫀 Zone 5 : 3 min
Warm-up: 12min jog Z2Main set:
10x15s Z5 R=90s uphill
6x800m Z4 R=3min
Cool down: 8min easy Z1
🏃♂️
Running
– Specific Pace
View session
Duration : 55 min
Distance : 15 m
Load (TRIMP) : 145
🫀 Zone 1 : 10 min
🫀 Zone 3 : 45 min
Warm-up: 15min jog Z2Main set:
3x15min Z3 R=5min
Cool down: 10min easy Z1
🏃♂️
Running
– Specific Pace
View session
Duration : 55 min
Distance : 12 m
Load (TRIMP) : 140
🫀 Zone 2 : 40 min
🫀 Zone 4 : 15 min
Warm-up: 15min jog Z2Main set:
40min Z2
15min Z4
Cool down: 10min easy Z1
🏃♂️
Running
– Threshold
View session
Duration : 55 min
Distance : 15 m
Load (TRIMP) : 190
🫀 Zone 1 : 10 min
🫀 Zone 4 : 45 min
Warm-up: 15min jog Z2Main set:
15min Z4
6x5min Z4 R=2min
Cool down: 10min easy Z1
🏊♀️
Swimming
– Base Training
View session
Duration : 55 min
Distance : 2200 m
Load (TRIMP) : 104
🫀 Zone 1 : 6 min
🫀 Zone 2 : 49 min
Warm-up: 200m in Z2 Swim of choice Session:
200m Z2
400m Z2
600m Z2
800m Z2
Cool-down: 200m in Z1 Swim of choice
🏊♀️
Swimming
– Base Training
View session
Duration : 55 min
Distance : 2200 m
Load (TRIMP) : 104
🫀 Zone 1 : 6 min
🫀 Zone 2 : 49 min
Warm-up: 200m in Z2 Swim of your choice Session:
200m Z2
400m Z2
600m Z2
800m Z2
Cool-down: 200m in Z1 Swim of your choice
🏊♀️
Swimming
– Strength
View session
Duration : 55 min
Distance : 3000 m
Load (TRIMP) : 151.25
🫀 Zone 1 : 6 min
🫀 Zone 2 : 17 min
🫀 Zone 3 : 22 min
🫀 Zone 4 : 8 min
🫀 Zone 5 : 3 min
Warm-up: 400m freestyle Z2Main set:
500m pull buoy freestyle Z3
5x200m paddles Z3 R=30s
10x50m sprint butterfly Z4 R=25s
Cool down: 300m easy Z1
🚴♂️
Cycling
– Base Training
View session
Duration : 55 min
Load (TRIMP) : 100
🫀 Zone 1 : 10 min
🫀 Zone 2 : 45 min
Warm-up: 15 mins in Z2Session:
30 mins in Z2
Cool-down: 10 mins in Z1
🚴♂️
Cycling
– Fartlek
View session
Duration : 55 min
Load (TRIMP) : 110
🫀 Zone 1 : 30 min
🫀 Zone 2 : 15 min
🫀 Zone 5 : 10 min
Warm-up: 15 mins in Z2Session:
2 blocks of :
5 x 1 min in Z5 (150% FTP), R = 2 mins
R = 4 mins between each block
Cool-down: 10 mins in Z1
🚴♂️
Cycling
– Fartlek
View session
Duration : 55 min
Load (TRIMP) : 89
🫀 Zone 1 : 39 min
🫀 Zone 2 : 10 min
🫀 Zone 5 : 6 min
Warm-up: 10 mn in Z2Session:
30 x 12 s in Z5 (250% FTP), R = 1 mn
Cool-down: 10 mn in Z1
🚴♂️
Cycling
– Fartlek
View session
Duration : 55 min
Load (TRIMP) : 142
🫀 Zone 1 : 22 min
🫀 Zone 2 : 15 min
🫀 Zone 5 : 18 min
Warm-up: 15 min in Z2Session:
4 blocks of :
4 min in Z5
30 s in Z5 (150% FTP) Sprint
R = 4 min between each block
Cool-down: 10 min in Z1
🚴♂️
Cycling
– Base Training
View session
Duration : 55 min
D+ : 20
Load (TRIMP) : 105
🫀 Zone 1 : 5 min
🫀 Zone 2 : 50 min
Warm-up: 5 min in Z2 (very easy)Session:
45 min in Z2 (flat, very low resistance, focus on foot rollout and flexibility)
Cool-down: 5 min in Z1
🚴♂️
Cycling
– Base Training
View session
Duration : 55 min
D+ : 20
Load (TRIMP) : 105
🫀 Zone 1 : 5 min
🫀 Zone 2 : 50 min
Warm-up: 5 min in Z2 (very easy)Session:
45 min in Z2 (flat, very low resistance, focus on leg smoothness post-swimming)
Cool-down: 5 min in Z1
🔄
Brick Session
– Specific Pace
View session
Duration : 55 min
D+ : 50
Load (TRIMP) : 155
🫀 Zone 1 : 10 min
🫀 Zone 2 : 10 min
🫀 Zone 3 : 15 min
🫀 Zone 4 : 20 min
Warm-up: 10 min in Z2 (bike)Session:
15 min in Z3 (bike race pace), 20 min in Z4 (running race pace)
Cool-down: 10 min in Z1 (running)
Short race simulation to sharpen sensations.
🔄
Brick Session
– MAP (PMA)
View session
Duration : 55 min
D+ : 50
Load (TRIMP) : 127
🫀 Zone 1 : 27 min
🫀 Zone 2 : 10 min
🫀 Zone 4 : 10 min
🫀 Zone 5 : 8 min
Warm-up: 10 min in Z2 (bike)Session:
20 min in Z4 (bike intervals 1/1), 15 min in Z5 (running intervals 1/1)
Cool-down: 10 min in Z1 (running)
Power and maximum speed work.
🏠
Indoor Cycling
– Threshold
View session
Duration : 55 min
Load (TRIMP) : 130
🫀 Zone 1 : 10 min
🫀 Zone 2 : 15 min
🫀 Zone 3 : 30 min
Warm-up: 15 min in Z2Session:
30 min in Z3
Cool-down: 10 min in Z1
🏠
Indoor Cycling
– Threshold
View session
Duration : 55 min
Load (TRIMP) : 95
🫀 Zone 1 : 15 min
🫀 Zone 2 : 40 min
Warm-up: 10 min in Z2Session:
2 x 15 min in Z2, R = 5 min
Cool-down: 10 min in Z1
SV1 threshold
🏠
Indoor Cycling
– Threshold
View session
Duration : 55 min
Load (TRIMP) : 112
🫀 Zone 1 : 19 min
🫀 Zone 2 : 15 min
🫀 Zone 3 : 21 min
Warm-up: 15 min in Z2Session:
7 x 3 min in Z3 cadence ~ 90 RPM, R = 1 min 30 s
Cool-down: 10 min in Z1
🏠
Indoor Cycling
– MAP (PMA)
View session
Duration : 55 min
Load (TRIMP) : 130
🫀 Zone 1 : 30 min
🫀 Zone 2 : 5 min
🫀 Zone 3 : 5 min
🫀 Zone 4 : 2 min
🫀 Zone 5 : 14 min
Warm-up: 3 mins in Z25 mins in Z3
2 mins in Z4 cadence ~ 80 RPM
3 x 30 s in Z5 cadence ~ 100 RPM, R = 30 s
2 mins in Z2 cadence ~ 90 RPM
Session:
3 blocks of :
8 x 30 s in Z5 (100% PMA) cadence ~ 100 RPM, R = 30 s
R = 4 mins between each block
Cool-down: 10 mins in Z1
🏠
Indoor Cycling
– V02 Max
View session
Duration : 55 min
Load (TRIMP) : 101
🫀 Zone 1 : 29 min
🫀 Zone 2 : 20 min
🫀 Zone 5 : 7 min
Warm-up: 10 min in Z2Session:
5 x 30 s in Z5 (100% PMA), R = 30 s
8 x 15 s in Z5 (100% PMA), R = 1 min
10 min in Z2
8 x 15 s in Z5 (100% PMA), R = 1 min
Cool-down: 10 min in Z1
Explosive Strength
🏠
Indoor Cycling
– MAP (PMA)
View session
Duration : 55 min
Load (TRIMP) : 154
🫀 Zone 1 : 18 min
🫀 Zone 2 : 5 min
🫀 Zone 3 : 5 min
🫀 Zone 4 : 26 min
🫀 Zone 5 : 2 min
Warm-up: 3 mins in Z25 mins in Z3
2 mins in Z4 cadence ~ 80 RPM
3 x 30 secs in Z5 cadence ~ 100 RPM, R = 30 secs
2 mins in Z2 cadence ~ 90 RPM
Session:
6 blocks of :
2 mins in Z4 (70% FTP) cadence ~ 60 RPM
2 mins in Z4 (70% FTP) cadence ~ 120 RPM
R = 1 min between each block
Cool-down: 10 mins in Z1
🏠
Indoor Cycling
– Base Training
View session
Duration : 55 min
Load (TRIMP) : 105
🫀 Zone 1 : 5 min
🫀 Zone 2 : 50 min
Warm-up: 10 min in Z2 (free cadence)Session:
40 min in Z2 (focus on posture and core stability)
Cool-down: 5 min in Z1 (free cadence)
🏠
Indoor Cycling
– Base Training
View session
Duration : 55 min
Load (TRIMP) : 105
🫀 Zone 1 : 5 min
🫀 Zone 2 : 50 min
Warm-up: 10 min in Z2 (free cadence)Session:
4 x (10 min Z2 cadence 60-70 RPM)
Cool-down: 5 min in Z1 (free cadence)
🏠
Indoor Cycling
– Base Training
View session
Duration : 55 min
Load (TRIMP) : 105
🫀 Zone 1 : 5 min
🫀 Zone 2 : 50 min
Warm-up: 10 min in Z2 (free cadence)Session:
4 x (10 min Z2 cadence 95-105 RPM)
Cool-down: 5 min in Z1 (free cadence)
🏠
Indoor Cycling
– Base Training
View session
Duration : 55 min
Load (TRIMP) : 105
🫀 Zone 1 : 5 min
🫀 Zone 2 : 50 min
Warm-up: 10 min in Z2 (free cadence)Session:
4 x (8 min Z2 standard / 2 min Z2 @ 100 RPM)
Cool-down: 5 min in Z1 (free cadence)
🏠
Indoor Cycling
– Base Training
View session
Duration : 55 min
Load (TRIMP) : 105
🫀 Zone 1 : 5 min
🫀 Zone 2 : 50 min
Warm-up: 10 min in Z2 (free cadence)Session:
4 x (5 min Z2 light force / 5 min Z2 light velocity)
Cool-down: 5 min in Z1 (free cadence)
🏠
Indoor Cycling
– Base Training
View session
Duration : 55 min
Load (TRIMP) : 105
🫀 Zone 1 : 5 min
🫀 Zone 2 : 50 min
Warm-up: 10 min in Z2 (free cadence)Session:
4 x (5 min Z2 high cadence / 5 min Z2 low cadence)
Cool-down: 5 min in Z1 (free cadence)
🏠
Indoor Cycling
– Base Training
View session
Duration : 55 min
Load (TRIMP) : 105
🫀 Zone 1 : 5 min
🫀 Zone 2 : 50 min
Warm-up: 10 min in Z2 (free cadence)Session:
40 min in Z2 (focus on the pulling phase of the pedal stroke)
Cool-down: 5 min in Z1 (free cadence)
🏠
Indoor Cycling
– Base Training
View session
Duration : 55 min
Load (TRIMP) : 105
🫀 Zone 1 : 5 min
🫀 Zone 2 : 50 min
Warm-up: 10 min in Z2 (free cadence)Session:
40 min in Z2 (focus on core stability and posture)
Cool-down: 5 min in Z1 (free cadence)
🏠
Indoor Cycling
– Base Training
View session
Duration : 55 min
Load (TRIMP) : 105
🫀 Zone 1 : 5 min
🫀 Zone 2 : 50 min
Warm-up: 10 min in Z2 (free cadence)Session:
40 min in Z2 (focus on the push phase of pedaling)
Cool-down: 5 min in Z1 (free cadence)
💪
Strength & Conditioning
View session
Duration : 55 min
🫀 Zone 1 : 25 min
🫀 Zone 2 : 19 min
🫀 Zone 3 : 8 min
🫀 Zone 4 : 3 min
Warm-up (10 min)- Bear crawls, gentle trunk mobilizations, light planks.
- Plank with alternating shoulder taps: 3 sets of 10-12 repetitions per side.
- Side Plank with leg lift: 3 sets of 10-12 repetitions per side.
- Ventral plank with side roll (Plank Roll): 3 sets of 8-10 repetitions per side.
- Hollow Body Hold: 3 sets of 30-45 seconds hold.
- Reverse Plank: 3 sets of 30-45 seconds hold.
Take 60-90 seconds of rest between each set.
Cool-down (5 min)- Gentle stretches for the back and abs.
💪
Strength & Conditioning
View session
Duration : 55 min
🫀 Zone 1 : 25 min
🫀 Zone 2 : 19 min
🫀 Zone 3 : 8 min
🫀 Zone 4 : 3 min
Warm-up (10 min)- Trunk rotations, cat-cow, spinal mobilizations.
- Russian Twist with medicine ball or weight: 3 sets of 15-20 repetitions per side.
- Wood Chops (oblique pulls) with elastic band (top to bottom): 3 sets of 12-15 repetitions per side.
- Paloff Press (with elastic or cable): 3 sets of 10-12 repetitions per side (isometric hold).
- Side plank with trunk rotation: 3 sets of 10-12 repetitions per side.
- Bird-Dog with diagonal extension: 3 sets of 12-15 repetitions per side.
Rest for 60-90 seconds between each set.
Cool-down (5 min)- Gentle stretching of the obliques and back.
💪
Strength & Conditioning
View session
Duration : 55 min
🫀 Zone 1 : 25 min
🫀 Zone 2 : 19 min
🫀 Zone 3 : 8 min
🫀 Zone 4 : 3 min
Warm-up (10 min)- Hip rotations, cat-cow, thoracic spine mobilization.
- Plank with extended arms (simulating bike position): 3 sets of 45-60 seconds.
- Supermans: 3 sets of 15-20 reps (slow and controlled).
- Side Plank with trunk rotation: 3 sets of 10-12 reps per side.
- Bird-Dog with elastic (around hands/feet): 3 sets of 10-12 reps per side.
- Dead Bug with elastic (push towards the ground): 3 sets of 10-12 reps per side.
Take 60 seconds of rest between each set.
Cool-down (5 min)- Gentle stretches for the hip flexors and lower back.
💪
Strength & Conditioning
View session
Duration : 55 min
🫀 Zone 1 : 25 min
🫀 Zone 2 : 19 min
🫀 Zone 3 : 8 min
🫀 Zone 4 : 3 min
Warm-up (10 min)- Upper back mobilizations, Cat-Cow, light planks.
- Superman Plank (opposite arm and leg lifted): 3 sets of 10-12 repetitions per side.
- Renegade Row (Plank Row with weights): 3 sets of 8-10 repetitions per arm (controlled).
- Bird-Dog with hold (3-5 sec in extension): 3 sets of 8-10 repetitions per side.
- Side Plank with front foot touch: 3 sets of 10-12 repetitions per side.
- Plank Hip Extension: 3 sets of 15-20 repetitions per leg.
Take 60-90 seconds of rest between each set.
Cool-down (5 min)- Gentle stretches for the back and hip flexors.
💪
Strength & Conditioning
View session
Duration : 55 min
🫀 Zone 1 : 25 min
🫀 Zone 2 : 19 min
🫀 Zone 3 : 8 min
🫀 Zone 4 : 3 min
Warm-up (10 min)- Cat-Cow, hip rotations, light planks.
- Plank with arms extended and feet together: 3 sets of 60-90 seconds.
- Bird-Dog with hold (5-10 sec in extension): 3 sets of 8-10 repetitions per side.
- Dead Bug with knees at 90 degrees and feet on the wall (gentle push): 3 sets of 10-12 repetitions per side.
- Side Plank with forearm support: 3 sets of 45-60 seconds per side.
- Superman (lower back extension) with hold at the top: 3 sets of 12-15 repetitions (hold for 2-3 sec).
Take 60 seconds of rest between each set.
Cool-down (5 min)- Gentle stretches of the lower back and hip flexors.
💪
Strength & Conditioning
View session
Duration : 55 min
🫀 Zone 1 : 25 min
🫀 Zone 2 : 19 min
🫀 Zone 3 : 8 min
🫀 Zone 4 : 3 min
Warm-up (10 min)- Hip circles, cat-cow, light planks.
- Paloff Press (with elastic or cable): 3 sets of 10-12 repetitions per side (hold for 2-3 seconds at the end of the movement).
- Side Plank with leg raise: 3 sets of 10-12 repetitions per side.
- Bird-Dog with light ankle/wrist weight: 3 sets of 8-10 repetitions per side.
- Farmer's Walk with a single heavy dumbbell: 3 sets of 20-30 meters per side.
- Dead Bug with foam roller under lower back: 3 sets of 10-12 repetitions per side (very slow and controlled).
Rest for 60-90 seconds between each set.
Cool-down (5 min)- Gentle stretching of obliques, back, and hip flexors.
💪
Strength & Conditioning
View session
Duration : 55 min
🫀 Zone 1 : 25 min
🫀 Zone 2 : 19 min
🫀 Zone 3 : 8 min
🫀 Zone 4 : 3 min
Warm-up (10 min)- Light jumps, dynamic lunges, gentle Squat Jumps.
- Box Jumps (moderate height, explosive): 4 sets of 5-8 repetitions.
- Lunge Jumps: 3 sets of 8-10 repetitions per leg.
- Kettlebell Swings (explosive): 3 sets of 10-12 repetitions.
- Calf Jumps: 3 sets of 15-20 repetitions (fast and reactive).
- Burpees without push-up (fast): 3 sets of 8-10 repetitions.
Take 90-120 seconds of rest between each set.
Cool-down (10 min)- Dynamic leg stretches.
💪
Strength & Conditioning
View session
Duration : 55 min
🫀 Zone 1 : 25 min
🫀 Zone 2 : 19 min
🫀 Zone 3 : 8 min
🫀 Zone 4 : 3 min
Warm-up (10 min)- Torso rotations, cat-cow, light planks.
- Plank with lateral roll (Plank Rolls): 3 sets of 8-10 rolls per side.
- Russian Twist with medicine ball: 3 sets of 20-25 repetitions (controlled, not fast).
- Hanging Leg Raises (if possible) or Leg Raises on the ground: 3 sets of 10-15 repetitions.
- Spider Plank with knee-to-elbow hold: 3 sets of 8-10 repetitions per side.
- Wood Chops (diagonal pulls) with band (from top to bottom, slow): 3 sets of 12-15 repetitions per side.
Take 60-90 seconds of rest between each set.
Cool-down (5 min)- Gentle stretches for obliques and lower back.
💪
Strength & Conditioning
View session
Duration : 55 min
🫀 Zone 1 : 25 min
🫀 Zone 2 : 19 min
🫀 Zone 3 : 8 min
🫀 Zone 4 : 3 min
Warm-up (10 min)- Cat-cow, pelvic rotations, light planks.
- Weighted Plank or disk on the back: 3 sets of 45-60 seconds.
- Side Plank with leg lift: 3 sets of 10-12 repetitions per side.
- Dead Bug with resistance band at feet/hands: 3 sets of 10-12 repetitions per side (slow and controlled).
- Paloff Press (with strong band or cable): 3 sets of 10-12 repetitions per side (hold for 2-3 sec at the end of the movement).
- Roll-out with ab wheel or bar: 3 sets of 8-12 repetitions (controlled).
Take 60-90 seconds of rest between each set.
Cool-down (5 min)- Gentle stretches for lower back and hip flexors.
💪
Strength & Conditioning
View session
Duration : 55 min
🫀 Zone 1 : 25 min
🫀 Zone 2 : 19 min
🫀 Zone 3 : 8 min
🫀 Zone 4 : 3 min
Warm-up (10 min)- Ankle circles, dynamic toe-heel raises.
- Light jumps in place.
- Single-leg Calf Raises (on a step): 4 sets of 8-10 repetitions per leg, slow descent of 3-4 seconds below step level. Use both feet to rise if needed.
- Drop Jumps from a small box (20-30 cm): 3 sets of 5-8 repetitions (focus on soft and controlled landing).
- Heel Walking (slow and controlled): 3 sets of 20-30 meters.
- Forefoot Bounces (small repeated jumps): 3 sets of 20-30 seconds (light and reactive).
Take 90 seconds of rest between each set.
Cool-down (10 min)- Long static stretches for calves (both straight and bent leg).
💪
Strength & Conditioning
View session
Duration : 55 min
🫀 Zone 1 : 25 min
🫀 Zone 2 : 19 min
🫀 Zone 3 : 8 min
🫀 Zone 4 : 3 min
Warm-up (10 min)- Ankle circles, dynamic toe-heel raises.
- Small jumps in place.
- Seated Calf Raises with dumbbells on knees: 4 sets of 10-12 repetitions, slow descent of 4-5 seconds.
- Single-Leg Calf Raises (on a step, knee slightly bent): 3 sets of 8-10 repetitions per leg, descent of 3-4 seconds.
- Heel Walking (slow and controlled): 3 sets of 30-40 meters.
- Calf Jumps with deep cushioning: 3 sets of 15-20 repetitions (focus on depth and control of cushioning).
Take 90 seconds of rest between each set.
Cool-down (10 min)- Long static stretches for calves (straight and bent leg).
💪
Strength & Conditioning
View session
Duration : 55 min
🫀 Zone 1 : 25 min
🫀 Zone 2 : 19 min
🫀 Zone 3 : 8 min
🫀 Zone 4 : 3 min
Warm-up (10 min)- Ankle circles, dynamic heel-toe points.
- Walking on heels and toes.
- Single-leg Calf Raises with dumbbell (on a step): 4 sets of 10-15 repetitions per leg (full range, slow on descent).
- Heel Walking (slow and controlled): 3 sets of 40-50 meters.
- Toe Walking: 3 sets of 40-50 meters.
- Writing the alphabet with the foot (in the air): 2-3 times per foot.
- Single Leg Balance: 3 sets of 60 seconds per leg (eyes open then closed).
Take 60-90 seconds of rest between each set.
Cool-down (10 min)- Static stretching of calves and feet.
💪
Strength & Conditioning
View session
Duration : 55 min
🫀 Zone 1 : 25 min
🫀 Zone 2 : 19 min
🫀 Zone 3 : 8 min
🫀 Zone 4 : 3 min
Warm-up (10 min)- Ankle, knee, and hip mobilizations.
- Balance on one leg.
- Single Leg RDL with light dumbbell: 4 sets of 8-10 repetitions per leg (focus on balance and control).
- Assisted Pistol Squat (with TRX or wall): 3 sets of 6-8 repetitions per leg (slow and controlled descent).
- Single Leg Step-down (from a box): 3 sets of 10-12 repetitions per leg (very slow descent).
- Single Leg Glute Bridge: 3 sets of 12-15 repetitions per leg (hold for 2 sec at the top).
- Balance on one leg on unstable surface (cushion, bosu): 3 sets of 60 seconds per leg (eyes open then closed).
Take 60-90 seconds of rest between each set.
Cool-down (10 min)- Static stretching of the glutes and calves.
💪
Strength & Conditioning
View session
Duration : 55 min
🫀 Zone 1 : 25 min
🫀 Zone 2 : 19 min
🫀 Zone 3 : 8 min
🫀 Zone 4 : 3 min
Warm-up (10 min)- Gentle joint mobilizations.
- Light balance exercises.
- Clamshells (with mini-band): 3 sets of 15-20 repetitions per side.
- Side Leg Raises (lying on side): 3 sets of 15-20 repetitions per side.
- Single Leg Calf Raises (slow descent): 3 sets of 15-20 repetitions per leg.
- Tibialis Raises (toe raises): 3 sets of 15-20 repetitions.
- Crab Walk with mini-band: 3 sets of 10-15 steps per direction.
- Balance on one leg with arm movements: 3 sets of 60 seconds per leg.
Rest for 60 seconds between each set.
Cool-down (10 min)- Static stretches focused on hips and calves.
💪
Strength & Conditioning
View session
Duration : 55 min
🫀 Zone 1 : 25 min
🫀 Zone 2 : 19 min
🫀 Zone 3 : 8 min
🫀 Zone 4 : 3 min
Warm-up (10 min)- Ankle, knee, and hip mobilizations.
- Balance on one leg with arm movements.
- Single Leg RDL (Single Leg Romanian Deadlift) with light dumbbell: 4 sets of 6-8 repetitions per leg (focus on control and pelvic stability).
- Assisted Pistol Squat (with TRX or wall): 3 sets of 5-6 repetitions per leg (slow and controlled descent).
- Single Leg Step-downs (from a box): 3 sets of 8-10 repetitions per leg (slow and controlled descent).
- Single Leg Glute Bridge with a hold of 3-5 seconds: 3 sets of 10-12 repetitions per leg.
- Balance on one leg on unstable surface (cushion, bosu) with perturbation (light taps on the shoulder): 3 sets of 45-60 seconds per leg.
Take 60-90 seconds of rest between each set.
Cool-down (10 min)- Static stretches for glutes and calves.
💪
Strength & Conditioning
View session
Duration : 55 min
🫀 Zone 1 : 25 min
🫀 Zone 2 : 19 min
🫀 Zone 3 : 8 min
🫀 Zone 4 : 3 min
Warm-up (10 min)- Gentle joint mobilizations (ankles, knees, hips, shoulders).
- Light balance exercises.
- Clamshells (with mini-band, focus on movement quality): 3 sets of 15-20 repetitions per side.
- Side Leg Raises (lying on the side, slow and controlled): 3 sets of 15-20 repetitions per side.
- Single Leg Calf Raises (slow on the descent, hold at the top): 3 sets of 15-20 repetitions per leg.
- Tibialis Raises (toe raises): 3 sets of 15-20 repetitions.
- Crab Walk with mini-band (lateral): 3 sets of 10-15 steps per direction.
- Balance on one leg on unstable surface (cushion, bosu) with arm movements: 3 sets of 45-60 seconds per leg.
Take 60 seconds of rest between each set.
Cool-down (10 min)- Static stretches targeting hips and calves.
💪
Strength & Conditioning
View session
Duration : 55 min
🫀 Zone 1 : 25 min
🫀 Zone 2 : 19 min
🫀 Zone 3 : 8 min
🫀 Zone 4 : 3 min
Warm-up (10 min)- Ankle circles, dynamic toe-heel raises.
- Walking on heels and toes.
- Single-leg Calf Raises with dumbbell (on a step, slow on descent): 4 sets of 10-15 repetitions per leg.
- Walking on heels (slow and controlled): 3 sets of 30-40 meters.
- Walking on toes: 3 sets of 30-40 meters.
- Writing the alphabet with the foot (in the air): 2-3 times per foot.
- Single Leg Balance on unstable surface (cushion, bosu): 3 sets of 45-60 seconds per leg (eyes open, then closed).
Take 60-90 seconds of rest between each set.
Cool-down (10 min)- Static stretches for calves and feet.
💪
Strength & Conditioning
View session
Duration : 55 min
🫀 Zone 1 : 25 min
🫀 Zone 2 : 19 min
🫀 Zone 3 : 8 min
🫀 Zone 4 : 3 min
Warm-up (10 min)- Ankle, knee, and hip mobilizations.
- Balance on one leg with arm movements.
- Single Leg RDL (Romanian Deadlift on one leg) with moderate dumbbell: 4 sets of 6-8 repetitions per leg (focus on control and stability of the pelvis).
- Assisted Pistol Squat (with TRX or wall): 3 sets of 5-6 repetitions per leg (very slow and controlled descent).
- Single Leg Step-downs (from a box): 3 sets of 8-10 repetitions per leg (very slow and controlled descent).
- Single Leg Glute Bridge with 3-5 seconds hold: 3 sets of 10-12 repetitions per leg.
- Balance on one leg on unstable surface (cushion, bosu) with perturbation (light taps on the shoulder) and arm movements (swimming/running): 3 sets of 45-60 seconds per leg.
Take 60-90 seconds of rest between each set.
Cool-down (10 min)- Static stretching of glutes and calves.
💪
Strength & Conditioning
View session
Duration : 55 min
🫀 Zone 1 : 25 min
🫀 Zone 2 : 19 min
🫀 Zone 3 : 8 min
🫀 Zone 4 : 3 min
Warm-up (10 min)- Gentle joint mobilizations.
- Light balance exercises.
- Clamshells (with mini-band, focus on movement quality): 3 sets of 15-20 repetitions per side.
- Side Leg Raises (lying on side, slow and controlled): 3 sets of 15-20 repetitions per side.
- Crab Walk with mini-band (lateral): 3 sets of 10-15 steps each direction.
- Single Leg Glute Bridge with 2-3 seconds hold: 3 sets of 12-15 repetitions per leg.
- Wall Sit: 3 sets of 45-60 seconds hold.
- Balance on one leg on unstable surface (cushion, bosu): 3 sets of 60 seconds per leg.
Take 60 seconds of rest between each set.
Cool-down (10 min)- Targeted static stretching for hips and calves.
💪
Strength & Conditioning
View session
Duration : 55 min
🫀 Zone 1 : 25 min
🫀 Zone 2 : 19 min
🫀 Zone 3 : 8 min
🫀 Zone 4 : 3 min
Warm-up (10 min)- Mobilizations of ankles, knees, and hips.
- Balance on one leg with arm movements.
- Single Leg RDL (Single Leg Romanian Deadlift) with moderate dumbbell: 4 sets of 6-8 repetitions per leg (focus on control and stability of the pelvis).
- Assisted Pistol Squat (with TRX or wall): 3 sets of 5-6 repetitions per leg (very slow and controlled descent).
- Single Leg Step-downs (from a box): 3 sets of 8-10 repetitions per leg (very slow and controlled descent).
- Single Leg Glute Bridge with hold for 3-5 seconds: 3 sets of 10-12 repetitions per leg.
- Balance on one leg on unstable surface (cushion, bosu) with disturbance (light taps on the shoulder) and arm movements (swimming/running): 3 sets of 45-60 seconds per leg.
Take 60-90 seconds of rest between each set.
Cool-down (10 min)- Static stretches for glutes and calves.
💪
Strength & Conditioning
View session
Duration : 55 min
🫀 Zone 1 : 25 min
🫀 Zone 2 : 19 min
🫀 Zone 3 : 8 min
🫀 Zone 4 : 3 min
Warm-up (10 min)- Gentle joint mobilizations.
- Light balance exercises.
- Clamshells (with mini-band, focus on movement quality): 3 sets of 15-20 repetitions per side.
- Side Leg Raises (lying on the side, slow and controlled): 3 sets of 15-20 repetitions per side.
- Crab Walk with mini-band (lateral): 3 sets of 10-15 steps per direction.
- Single Leg Glute Bridge with hold for 2-3 seconds: 3 sets of 12-15 repetitions per leg.
- Wall Sit: 3 sets of 45-60 seconds holding.
- Balance on one leg on unstable surface (cushion, bosu): 3 sets of 60 seconds per leg.
Take 60 seconds of rest between each set.
Cool-down (10 min)- Targeted static stretches for hips and calves.
💪
Strength & Conditioning
View session
Duration : 55 min
🫀 Zone 1 : 25 min
🫀 Zone 2 : 19 min
🫀 Zone 3 : 8 min
🫀 Zone 4 : 3 min
Warm-up (10 min)- Ankle, knee, and hip mobilizations.
- Balance on one leg with fast arm movements.
- Single Leg RDL (Single Leg Romanian Deadlift) with light dumbbell: 5 sets of 5-7 repetitions per leg (focus on control and reactivity).
- Assisted Pistol Squat (with TRX or wall): 4 sets of 4-5 repetitions per leg (controlled descent, quick ascent).
- Single Leg Step-downs (from a box, explosive): 4 sets of 6-8 repetitions per leg (controlled descent, quick ascent).
- Single Leg Glute Bridge with short hold (1-2 seconds): 4 sets of 8-10 repetitions per leg.
- Balance on one leg on unstable surface (cushion, bosu) with disruption (light taps on the shoulder) and fast arm movements (swimming/running): 4 sets of 30-45 seconds per leg.
Take 60-90 seconds of rest between each set.
Cool-down (10 min)- Static stretches for glutes and calves.
💪
Strength & Conditioning
View session
Duration : 55 min
🫀 Zone 1 : 25 min
🫀 Zone 2 : 19 min
🫀 Zone 3 : 8 min
🫀 Zone 4 : 3 min
Warm-up (10 min)- Ankle circles, dynamic heel-toe walks.
- Heel and toe walking quickly.
- Calf Raises on one leg with dumbbell (on a step, slow on the descent, explosive on the ascent): 5 sets of 8-10 repetitions per leg.
- Heel walking (slow and controlled): 4 sets of 20-30 meters.
- Toe walking (quick): 4 sets of 20-30 meters.
- Writing the alphabet with the foot (in the air): 3-4 times per foot.
- Single Leg Balance (balance on one leg) on unstable surface (cushion, bosu) with disruption (light taps on the shoulder): 4 sets of 30-45 seconds per leg (eyes open then closed).
Take 60-90 seconds of rest between each set.
Cool-down (10 min)- Static stretches for calves and feet.
💪
Strength & Conditioning
View session
Duration : 55 min
🫀 Zone 1 : 25 min
🫀 Zone 2 : 19 min
🫀 Zone 3 : 8 min
🫀 Zone 4 : 3 min
Warm-up (10 min)- Ankle, knee, and hip mobilizations.
- Balance on one leg with quick arm movements.
- Single Leg RDL (Single Leg Romanian Deadlift) with light dumbbell (quick): 5 sets of 6-8 repetitions per leg (focus on control and reactivity).
- Single Leg Lateral Jumps: 4 sets of 5-7 repetitions per side.
- Single Leg Alternating Front-Back Jumps: 4 sets of 8-10 repetitions per leg.
- Agility Ladder Drills: 4-5 repetitions of different exercises (focus on speed and coordination).
- Single Leg Balance on unstable surface (pad, bosu) with ball toss/catch: 4 sets of 30-45 seconds per leg.
Take 60-90 seconds of rest between each set.
Cool-down (10 min)- Static stretches for glutes and calves.
💪
Strength & Conditioning
View session
Duration : 55 min
🫀 Zone 1 : 25 min
🫀 Zone 2 : 19 min
🫀 Zone 3 : 8 min
🫀 Zone 4 : 3 min
Warm-up (10 min)- Gentle joint mobilizations.
- Light balance exercises.
- Good Mornings (with stick or light bar, technical focus): 3 sets of 15-20 repetitions.
- Glute Bridge March (with mini band, slow and controlled): 3 sets of 15-20 repetitions.
- Bird-Dog (slow and controlled): 3 sets of 15-20 repetitions per side.
- Face Pulls (with light elastic, slow and controlled): 3 sets of 15-20 repetitions.
- Plank with Swiss Ball under feet (maintain stable): 3 sets of 45-60 seconds.
- Single Leg RDL (bodyweight, slow): 3 sets of 10-12 repetitions per leg.
Take 60-90 seconds of rest between each set.
Cool-down (10 min)- Static stretches targeting hamstrings, glutes, and back.
💪
Strength & Conditioning
View session
Duration : 55 min
🫀 Zone 1 : 25 min
🫀 Zone 2 : 19 min
🫀 Zone 3 : 8 min
🫀 Zone 4 : 3 min
Warm-up (10 min)- Active and rapid trunk mobilizations.
- Dynamic plank with very quick rotations.
- Med Ball Slams (medicine ball slam to ground, maximal): 6 sets of 5-7 repetitions (with maximum effort).
- Rotational Med Ball Throws (rotational throws against wall, ultra-explosive): 5 sets of 5-7 repetitions per side (power of the obliques).
- Renegade Rows (Rowing in plank position with dumbbells, fast and controlled): 5 sets of 5-7 repetitions per arm (stability and strength).
- Cable Wood Chops (or with resistance band, very explosive): 5 sets of 6-8 repetitions per side.
- Side Plank with torso rotation (arm under body, very quick): 5 sets of 6-8 repetitions per side.
Take 60-90 seconds of rest between each set.
Cool-down (10 min)- Gentle stretching of the obliques and lower back.
💪
Strength & Conditioning
View session
Duration : 55 min
🫀 Zone 1 : 25 min
🫀 Zone 2 : 19 min
🫀 Zone 3 : 8 min
🫀 Zone 4 : 3 min
Warm-up (10 min)- Ankle, knee, and hip mobilizations.
- Balance on one leg with very quick arm movements.
- Single Leg RDL (Single Leg Romanian Deadlift) with body weight (very fast): 6 sets of 4-6 repetitions per leg (focus on control and reactivity).
- Explosive lateral jumps on one leg: 5 sets of 4-6 repetitions per side.
- Very fast alternate front-back jumps on one leg: 5 sets of 6-8 repetitions per leg.
- Agility Ladder Drills: 5-6 repetitions of various exercises (focus on maximum speed and coordination).
- Balance on one leg on an unstable surface (pillow, bosu) with quick ball throwing/catching: 5 sets of 20-30 seconds per leg.
Take 60-90 seconds of rest between each set.
Cool-down (10 min)- Static stretches for glutes and calves.
💪
Strength & Conditioning
View session
Duration : 55 min
🫀 Zone 1 : 25 min
🫀 Zone 2 : 19 min
🫀 Zone 3 : 8 min
🫀 Zone 4 : 3 min
Warm-up (10 min)- Shoulder and upper back mobilizations.
- A few very quick Supermans.
- Pull-ups or Lat Pulldowns with extra resistance (weights): 6 sets of 4-6 repetitions (heavy, ultra-explosive).
- Overhead Press with dumbbells: 5 sets of 6-8 repetitions (moderate-heavy, very fast).
- Inverted Row or Horizontal Pull: 5 sets of 8-10 repetitions (very fast and controlled).
- Feet elevated push-ups or clapping push-ups: 5 sets of 8-12 repetitions (ultra-explosive).
- Face Pulls (with band or cable, very fast): 5 sets of 10-12 repetitions.
Take 90-120 seconds of rest between each set.
Cool-down (10 min)- Static stretches for chest, lats, and shoulders.
💪
Strength & Conditioning
View session
Duration : 55 min
🫀 Zone 1 : 25 min
🫀 Zone 2 : 19 min
🫀 Zone 3 : 8 min
🫀 Zone 4 : 3 min
Warm-up (10 min)- Ankle circles, dynamic heel-to-toe walks.
- Very quick heel and toe walks.
- Single Leg Calf Raises with Dumbbell (on a step, slow on the way down, explosive on the way up): 6 sets of 6-8 repetitions per leg.
- Heel Walking (slow and controlled): 5 sets of 15-20 meters.
- Toe Walking (very fast): 5 sets of 15-20 meters.
- Static Jumps (Pogo Jumps): 5 sets of 20-30 seconds (focus on reactivity).
- Single Leg Balance on unstable surface (pillow, bosu) with disturbance (light taps on the shoulder): 5 sets of 20-30 seconds per leg (eyes open then closed).
Take 60-90 seconds of rest between each set.
Cool-down (10 min)- Static stretches for calves and feet.
💪
Strength & Conditioning
View session
Duration : 55 min
🫀 Zone 1 : 25 min
🫀 Zone 2 : 19 min
🫀 Zone 3 : 8 min
🫀 Zone 4 : 3 min
Warm-up (10 min)- Active and quick mobilizations of the torso and pelvis.
- Dynamic plank with quick swings.
- Med Ball Rotational Throws (maximal medicine ball throws against the wall): 6 sets of 5-7 repetitions per side (maximum strength of obliques).
- Cable Anti-Rotation Press (or with elastic band, quick and controlled): 5 sets of 8-10 repetitions per side (resist rotation).
- Reverse Crunches: 5 sets of 12-15 repetitions (focus on quick lower abdominal contraction).
- Side Plank with Med Ball Pass (quickly passing a medicine ball under the body): 5 sets of 8-10 repetitions per side (stability and coordination).
- Dead Bug (with short and quick hold): 5 sets of 10-12 repetitions per side (control and stability).
Take 60-90 seconds of rest between each set.
Cool-down (10 min)- Light stretching of obliques and lower back.
💪
Strength & Conditioning
View session
Duration : 55 min
🫀 Zone 1 : 25 min
🫀 Zone 2 : 19 min
🫀 Zone 3 : 8 min
🫀 Zone 4 : 3 min
Warm-up (10 min)- Ankle, knee, and hip mobilizations.
- Single-leg balance with very quick arm movements.
- Single Leg RDL (Romanian Deadlift on one leg) with bodyweight (very fast): 6 sets of 4-6 repetitions per leg (focus on control and reactivity).
- Single-leg lateral jumps (explosive): 5 sets of 4-6 repetitions per side.
- Single-leg alternating front-back jumps (very fast): 5 sets of 6-8 repetitions per leg.
- Agility Ladder Drills: 6-7 repetitions of different exercises (focus on maximum speed and coordination).
- Single-leg balance on unstable surface (cushion, bosu) with fast ball toss/catch: 5 sets of 20-30 seconds per leg.
Take 60-90 seconds of rest between each set.
Cool-down (10 min)- Static stretches for glutes and calves.
💪
Strength & Conditioning
View session
Duration : 55 min
🫀 Zone 1 : 25 min
🫀 Zone 2 : 19 min
🫀 Zone 3 : 8 min
🫀 Zone 4 : 3 min
Warm-up (10 min)- Shoulder and upper back mobilizations.
- A few very quick Supermans.
- Pull-ups or Lat Pulldown with extra resistance (weighted): 6 sets of 4-6 repetitions (heavy, ultra-explosive).
- Overhead Press with dumbbells: 5 sets of 5-7 repetitions (moderate-heavy, very fast).
- Inverted Row or Horizontal Pull: 5 sets of 6-8 repetitions (very fast and controlled).
- Elevated Feet Push-ups or Clap Push-ups: 5 sets of 6-10 repetitions (ultra-explosive).
- Face Pulls (with elastic or cable, very fast): 5 sets of 8-10 repetitions.
Take 90-120 seconds of rest between each set.
Cool-down (10 min)- Static stretches for chest, back, and shoulders.
💪
Strength & Conditioning
View session
Duration : 55 min
🫀 Zone 1 : 25 min
🫀 Zone 2 : 19 min
🫀 Zone 3 : 8 min
🫀 Zone 4 : 3 min
Warm-up (10 min)- Ankle circles, dynamic heel-to-toe movements.
- Fast walking on heels and toes.
- Single-leg calf raises with dumbbell (on a step, slow on the way down, explosive on the way up): 6 sets of 5-7 repetitions per leg.
- Walking on heels (slow and controlled): 5 sets of 10-15 meters.
- Walking on toes (very fast): 5 sets of 10-15 meters.
- Vertical Bounces (Pogo Jumps): 5 sets of 15-20 seconds (focus on reactivity).
- Single Leg Balance on unstable surface (cushion, bosu) with quick ball toss/catch: 5 sets of 15-20 seconds per leg (eyes open then closed).
Take 60-90 seconds of rest between each set.
Cool-down (10 min)- Static stretches for calves and feet.
💪
Strength & Conditioning
View session
Duration : 55 min
🫀 Zone 1 : 25 min
🫀 Zone 2 : 19 min
🫀 Zone 3 : 8 min
🫀 Zone 4 : 3 min
Warm-up (10 min)- Ankle, knee, and hip mobilizations.
- Balance on one leg with slow arm movements.
- Single Leg RDL (Single Leg Romanian Deadlift) with light dumbbell: 5 sets of 8-10 repetitions per leg (focus on control and stability).
- Assisted Pistol Squat (with TRX or wall): 4 sets of 6-8 repetitions per leg (controlled descent, stable ascent).
- Single Leg Step-downs (from a box, slow and controlled): 4 sets of 8-10 repetitions per leg (simulating rock descents).
- Single Leg Glute Bridge with hold (2-3 seconds): 4 sets of 10-12 repetitions per leg.
- Balance on one leg on unstable surface (cushion, bosu) with disruption (light taps on shoulder) and arm movements (jogging): 4 sets of 45-60 seconds per leg.
Take 60-90 seconds of rest between each set.
Cool-down (10 min)- Static stretches for glutes and calves.
💪
Strength & Conditioning
View session
Duration : 55 min
🫀 Zone 1 : 25 min
🫀 Zone 2 : 19 min
🫀 Zone 3 : 8 min
🫀 Zone 4 : 3 min
Warm-up (10 min)- Ankle circles, dynamic heel-to-toe raises.
- Walking on heels and toes.
- Single Leg Calf Raises with dumbbell (on a step, slow on descent, explosive on ascent): 5 sets of 10-12 repetitions per leg.
- Walking on heels (slow and controlled): 4 sets of 20-30 meters.
- Walking on toes (controlled): 4 sets of 20-30 meters.
- Writing the alphabet with the foot (in the air): 3-4 times per foot.
- Balance on one leg on unstable surface (cushion, bosu) with ball toss/catch and arm movements (running): 4 sets of 30-45 seconds per leg (eyes open then closed).
- Side jumps on one leg (light and controlled): 4 sets of 8-10 repetitions per side.
Take 60-90 seconds of rest between each set.
Cool-down (10 min)- Static stretches for calves and feet.
💪
Strength & Conditioning
View session
Duration : 55 min
🫀 Zone 1 : 25 min
🫀 Zone 2 : 19 min
🫀 Zone 3 : 8 min
🫀 Zone 4 : 3 min
Warm-up (10 min)- Ankle, knee, and hip mobilizations.
- Balance on one leg with slow arm movements.
- Single-leg lateral jumps (on a line, very controlled): 5 sets of 8-10 repetitions per side (lateral stability).
- Multidirectional hops (forward, backward, sides): 4 sets of 6-8 repetitions per direction (reactivity and agility).
- Assisted Pistol Squat (with TRX or wall): 4 sets of 6-8 repetitions per leg (controlled descent, stable ascent).
- Walking on unstable surface (bosu, balance pad) with throwing/catching a ball: 4 sets of 30-45 seconds.
- Agility ladder: 5-6 repetitions of different exercises (focus on foot speed and coordination).
Take 60-90 seconds of rest between each set.
Cool-down (10 min)- Static stretches for glutes and calves.
💪
Strength & Conditioning
View session
Duration : 55 min
🫀 Zone 1 : 25 min
🫀 Zone 2 : 19 min
🫀 Zone 3 : 8 min
🫀 Zone 4 : 3 min
Warm-up (10 min)- Ankles circles, dynamic heel-toe touches.
- Walking on heels and toes.
- Single-leg Calf raises with dumbbell (on a step, slow descent, explosive rise): 5 sets of 10-12 reps per leg.
- Walking on heels (slow and controlled): 4 sets of 15-20 meters.
- Walking on tiptoes (controlled): 4 sets of 15-20 meters.
- Alphabet writing with foot (in the air): 3-4 times per foot.
- Single-leg balance on unstable surface (cushion, bosu) with ball throw/catch and arm movements (running): 4 sets of 30-45 seconds per leg (eyes open then closed).
- Cross Jumps on one leg: 4 sets of 6-8 reps per side (multidirectional stability).
Take 60-90 seconds of rest between sets.
Cool-down (10 min)- Static stretches for calves and feet.
💪
Strength & Conditioning
View session
Duration : 55 min
🫀 Zone 1 : 25 min
🫀 Zone 2 : 19 min
🫀 Zone 3 : 8 min
🫀 Zone 4 : 3 min
Warm-up (10 min)- Light stationary bike, knee lifts, butt kicks.
Perform 4-5 repetitions of the following cycle, resting 2 minutes between each cycle.
- Stationary bike (moderate resistance): 5 minutes (sustained effort).
- Quick dismount from the bike (simulated): 15 seconds.
- Running (sprint): 30 seconds.
- Squat Jumps: 10 repetitions.
- Running (sprint): 30 seconds.
- Dynamic leg stretches.
💪
Strength & Conditioning
View session
Duration : 55 min
🫀 Zone 1 : 25 min
🫀 Zone 2 : 19 min
🫀 Zone 3 : 8 min
🫀 Zone 4 : 3 min
Warm-up (10 min)- Arm rotations, light push-ups, a few light burpees.
Perform 4-5 repetitions of the following cycle, resting 2 minutes between each cycle.
- Ground swimming (Dynamic Supermans): 60 seconds.
- Fast on-the-spot running: 30 seconds.
- Low Box Jumps: 8-10 repetitions.
- Burpees without push-up: 8-10 repetitions.
- Static cyclist position (Plank with arms extended): 30 seconds.
- Dynamic upper body and core stretches.
🥾
Trail Running
– Threshold
View session
Duration : 55 min
D+ : 250
Load (TRIMP) : 140
🫀 Zone 1 : 10 min
🫀 Zone 2 : 15 min
🫀 Zone 3 : 20 min
🫀 Zone 4 : 10 min
Warm-up: 15min Z2Main set:
20min Z3 continuous threshold
10min Z4 steady uphill
Cool down: 10min Z1
🥾
Trail Running
– V02 Max
View session
Duration : 55 min
D+ : 600
Load (TRIMP) : 134
🫀 Zone 1 : 24 min
🫀 Zone 2 : 15 min
🫀 Zone 5 : 16 min
Warm-up: 15min Z2Main set:
8x2min Z5 R=2min walk back
Cool down: 10min Z1
🥾
Trail Running
– Fartlek
View session
Duration : 55 min
D+ : 150
Load (TRIMP) : 113
🫀 Zone 1 : 29 min
🫀 Zone 2 : 10 min
🫀 Zone 4 : 16 min
Warm-up: 10min Z2Main set:
8x2min Z4 R=2min
10min Z1 finish
Cool down: 5min Z1
🥾
Trail Running
– MAP (PMA)
View session
Duration : 55 min
D+ : 400
Load (TRIMP) : 134
🫀 Zone 1 : 24 min
🫀 Zone 2 : 15 min
🫀 Zone 5 : 16 min
Warm-up: 15min Z2Main set:
8x2min Z5 R=2min
Cool down: 10min Z1
🥾
Trail Running
– Cadence
View session
Duration : 55 min
D+ : 200
Load (TRIMP) : 118
🫀 Zone 1 : 20 min
🫀 Zone 2 : 21 min
🫀 Zone 4 : 14 min
Warm-up: 15min Z2Main set:
1x(1min Z4 / 1min Z2)
2x(2min Z4 / 1min Z2)
3x(3min Z4 / 1min Z2) R=5min
Cool down: 10min Z1
🥾
Trail Running
– Cadence
View session
Duration : 55 min
D+ : 120
Load (TRIMP) : 115
🫀 Zone 1 : 10 min
🫀 Zone 2 : 40 min
🫀 Zone 5 : 5 min
Warm-up: 15min Z2Main set:
15min Z2
10x(30s Z5 / 1min Z2)
Cool down: 10min Z1
🥾
Trail Running
– Base Training
View session
Duration : 55 min
D+ : 100
Load (TRIMP) : 105
🫀 Zone 1 : 5 min
🫀 Zone 2 : 50 min
Warm-up: 10min Z2Main set:
40min Z2
Cool down: 5min Z1
🥾
Trail Running
– Trail Specific
View session
Duration : 55 min
D+ : 200
Load (TRIMP) : 107
🫀 Zone 1 : 15 min
🫀 Zone 2 : 28 min
🫀 Zone 3 : 12 min
Warm-up: 10min Z2Main set:
6x(2min Z3 descent / 3min Z2 rest) R=2min
Cool down: 5min Z1
🥾
Trail Running
– Threshold
View session
Duration : 55 min
D+ : 500
Load (TRIMP) : 140
🫀 Zone 1 : 10 min
🫀 Zone 2 : 15 min
🫀 Zone 3 : 20 min
🫀 Zone 4 : 10 min
Warm-up: 15min Z2Main set:
15min Z3
10min Z4
5min Z3
Cool down: 10min Z1
🥾
Trail Running
– V02 Max
View session
Duration : 55 min
D+ : 600
Load (TRIMP) : 134
🫀 Zone 1 : 24 min
🫀 Zone 2 : 15 min
🫀 Zone 5 : 16 min
Warm-up: 15min Z2Main set:
8x2min Z5 R=2min in steep terrain
Cool down: 10min Z1
🥾
Trail Running
– Technique/Efficiency
View session
Duration : 55 min
D+ : 450
Load (TRIMP) : 118
🫀 Zone 1 : 16 min
🫀 Zone 2 : 15 min
🫀 Zone 3 : 24 min
Warm-up: 15min Z2Main set:
3x8min Z3 tech terrain R=3min
Cool down: 10min Z1
🥾
Trail Running
– Specific Pace
View session
Duration : 55 min
Load (TRIMP) : 118
🫀 Zone 1 : 16 min
🫀 Zone 2 : 15 min
🫀 Zone 3 : 24 min
Warm-up: 15min Z2Main set:
3x8min Z3 R=3min
Cool down: 10min Z1
🥾
Trail Running
– Base Training
View session
Duration : 55 min
D+ : 100
Load (TRIMP) : 105
🫀 Zone 1 : 5 min
🫀 Zone 2 : 50 min
Warm-up: 10min Z2Main set:
40min Z2 continuous
relaxed
Cool down: 5min Z1
🥾
Trail Running
– Threshold
View session
Duration : 55 min
D+ : 250
Load (TRIMP) : 130
🫀 Zone 1 : 10 min
🫀 Zone 2 : 15 min
🫀 Zone 3 : 30 min
Warm-up: 15min Z2Main set:
30min Z3 continuous threshold
Cool down: 10min Z1
🥾
Trail Running
– MAP (PMA)
View session
Duration : 55 min
D+ : 500
Load (TRIMP) : 160
🫀 Zone 1 : 10 min
🫀 Zone 2 : 15 min
🫀 Zone 4 : 30 min
Warm-up: 15min Z2Main set:
10x3min Z4 R=1
5min
Cool down: 10min Z1
🥾
Trail Running
– Strength
View session
Duration : 55 min
D+ : 500
Load (TRIMP) : 140
🫀 Zone 1 : 10 min
🫀 Zone 2 : 15 min
🫀 Zone 3 : 20 min
🫀 Zone 4 : 10 min
Warm-up: 15min Z2Main set:
20min Z3 continuous
10min Z4
Cool down: 10min Z1
🥾
Trail Running
– Cadence
View session
Duration : 55 min
D+ : 100
Load (TRIMP) : 105
🫀 Zone 1 : 15 min
🫀 Zone 2 : 30 min
🫀 Zone 3 : 10 min
Warm-up: 15min Z2Main set:
15min Z2
5x(2min Z3 / 1min Z1) finish with 5min Z3
Cool down: 10min Z1
🥾
Trail Running
– Cadence
View session
Duration : 55 min
D+ : 50
Load (TRIMP) : 94
🫀 Zone 1 : 34 min
🫀 Zone 2 : 15 min
🫀 Zone 5 : 6 min
Warm-up: 10min Z2Main set:
12x(30s Z5 / 90s Z1) R=1min
finish with 5min Z2
Cool down: 5min Z1
🏊♀️
Swimming
– Threshold
View session
Duration : 55.75 min
Distance : 3100 m
Load (TRIMP) : 147.25
🫀 Zone 1 : 8 min
🫀 Zone 2 : 4 min
🫀 Zone 3 : 44 min
Warm-up: 200m in Z2 PB PQ Session:
2500m in Z3 PB with a smooth amplitude
Cool-down: 400m in Z1 4 strokes
🏃♂️
Running
– V02 Max
View session
Duration : 56 min
Load (TRIMP) : 114
🫀 Zone 1 : 34 min
🫀 Zone 2 : 10 min
🫀 Zone 5 : 12 min
Warm-up: 10 min in Z2Session:
24 x 30 s in Z5, R = 1 min
Cool-down: 10 min in Z1
🏃♂️
Running
– Threshold
View session
Duration : 56 min
Load (TRIMP) : 120
🫀 Zone 1 : 28 min
🫀 Zone 2 : 10 min
🫀 Zone 4 : 18 min
Warm-up: 10 min in Z2Session:
6 x 3 min in Z4, R = 3 min
Cool-down: 10 min in Z1
🏊♀️
Swimming
– Base Training
View session
Duration : 56 min
Distance : 2800 m
Load (TRIMP) : 108
🫀 Zone 1 : 4 min
🫀 Zone 2 : 52 min
Warm-up: 400m freestyle Z2Main set:
2100m freestyle Z2 endurance
Cool down: 300m easy Z1
🚴♂️
Cycling
– MAP (PMA)
View session
Duration : 56 min
Load (TRIMP) : 162
🫀 Zone 1 : 22 min
🫀 Zone 2 : 10 min
🫀 Zone 5 : 24 min
Warm-up: 10 min in Z2Session:
4 x 6 min in Z5, R = 4 min
Cool-down: 10 min in Z1
🏠
Indoor Cycling
– MAP (PMA)
View session
Duration : 56 min
Load (TRIMP) : 98
🫀 Zone 1 : 38 min
🫀 Zone 2 : 10 min
🫀 Zone 5 : 8 min
Warm-up: 10 min in Z2Session:
8 x 1 min in Z5 (100% PMA) cadence ~ 100 RPM, R = 4 mn
Cool-down: 10 min in Z1
🥾
Trail Running
– MAP (PMA)
View session
Duration : 56 min
D+ : 500
Load (TRIMP) : 116
🫀 Zone 1 : 26 min
🫀 Zone 2 : 15 min
🫀 Zone 4 : 15 min
Warm-up: 15min Z2Main set:
5x3min Z4 R=4min
Cool down: 10min Z1
🥾
Trail Running
– MAP (PMA)
View session
Duration : 56 min
D+ : 450
Load (TRIMP) : 131
🫀 Zone 1 : 20 min
🫀 Zone 2 : 15 min
🫀 Zone 3 : 3 min
🫀 Zone 4 : 18 min
Warm-up: 15min Z2Main set:
6x3min Z4 R=2min
finish with 3min Z3
Cool down: 10min Z1
🥾
Trail Running
– MAP (PMA)
View session
Duration : 56 min
D+ : 500
Load (TRIMP) : 137
🫀 Zone 1 : 22 min
🫀 Zone 2 : 15 min
🫀 Zone 3 : 5 min
🫀 Zone 5 : 14 min
Warm-up: 15min Z2Main set:
7x2min Z5 R=2min
5min Z3 trail finish
Cool down: 10min Z1
🥾
Trail Running
– Cadence
View session
Duration : 56 min
D+ : 250
Load (TRIMP) : 111
🫀 Zone 1 : 17 min
🫀 Zone 2 : 31 min
🫀 Zone 4 : 8 min
Warm-up: 15min Z2Main set:
8x(1min Z4 uphill / 2min Z2 downhill) R=1min
Cool down: 10min Z1
🏃♂️
Running
– V02 Max
View session
Duration : 56.13 min
Distance : 5500 m
Load (TRIMP) : 137.13
🫀 Zone 1 : 25 min
🫀 Zone 2 : 15 min
🫀 Zone 5 : 17 min
Warm-up: 15 min in Z2Session:
11 x 500m in Z5 (95% VMA), R = 1 min 20 s
Cool-down: 10 min in Z1
🥾
Trail Running
– Strength x Cadence
View session
Duration : 56.5 min
D+ : 350
Load (TRIMP) : 111.5
🫀 Zone 1 : 24 min
🫀 Zone 2 : 25 min
🫀 Zone 5 : 8 min
Warm-up: 15min Z2Main set:
15x30s Z5 R=1min
10min Z2 flat
Cool down: 10min Z1
🏃♂️
Running
– Threshold
View session
Duration : 57 min
Load (TRIMP) : 120
🫀 Zone 1 : 26 min
🫀 Zone 2 : 15 min
🫀 Zone 4 : 16 min
Warm-up: 15 min in Z2Session:
4 x 4 min in Z4, R = 4 min
Cool-down: 10 min in Z1
🏊♀️
Swimming
– Specific Pace
View session
Duration : 57 min
Distance : 3000 m
Load (TRIMP) : 187
🫀 Zone 1 : 11 min
🫀 Zone 2 : 4 min
🫀 Zone 4 : 42 min
Warm-up: 200m in Z2 PB PQSession:
4 blocks of:
600m in Z4 (1 slow / 1 medium / 1 fast)
R = 1 min between each block
Cool-down: 400m in Z1 Swim of choice
🏊♀️
Swimming
– V02 Max
View session
Duration : 57 min
Distance : 2550 m
Load (TRIMP) : 165
🫀 Zone 1 : 14 min
🫀 Zone 2 : 4 min
🫀 Zone 3 : 26 min
🫀 Zone 5 : 13 min
Warm-up: 200m in Z2 Swim of choice Session:
13 blocks of:
50m in Z5 Max effort NC
100m in Z3 Easy breaststroke
R = 30 s between each block
Cool-down: 400m in Z1 4 strokes
🏊♀️
Swimming
– Threshold
View session
Duration : 57 min
Distance : 3600 m
Load (TRIMP) : 196
🫀 Zone 1 : 8 min
🫀 Zone 2 : 4 min
🫀 Zone 4 : 45 min
Warm-up: 200m in Z2 PB Session:
3000m in Z4 NC
Cool-down: 400m in Z1 Swim of your choice
🥾
Trail Running
– V02 Max
View session
Duration : 57 min
D+ : 300
Load (TRIMP) : 144
🫀 Zone 1 : 10 min
🫀 Zone 2 : 27 min
🫀 Zone 4 : 20 min
Warm-up: 15 min in Z2.Session:
3 to 4 repetitions of (5 min of fast running in Z4 on runnable but technical terrain / 3 min of active recovery in Z1-Z2 on easy terrain). The goal is to maintain a high speed on varied terrain and improve concentration.
Cool-down: 10 min in Z1.
🥾
Trail Running
– Threshold
View session
Duration : 57 min
D+ : 150
Load (TRIMP) : 122
🫀 Zone 1 : 17 min
🫀 Zone 2 : 15 min
🫀 Zone 3 : 25 min
Warm-up: 10min Z2Main set:
5x(5min Z3 / 1min Z2) R=3min
Cool down: 5min Z1
🥾
Trail Running
– MAP (PMA)
View session
Duration : 57 min
D+ : 600
Load (TRIMP) : 119
🫀 Zone 1 : 25 min
🫀 Zone 2 : 20 min
🫀 Zone 4 : 6 min
🫀 Zone 5 : 6 min
Warm-up: 20min Z2Main set:
3x(2min Z4 / 2min Z5) R=5min
Cool down: 15min Z1
🥾
Trail Running
– Strength x Cadence
View session
Duration : 57 min
D+ : 350
Load (TRIMP) : 112
🫀 Zone 1 : 27 min
🫀 Zone 2 : 15 min
🫀 Zone 3 : 10 min
🫀 Zone 5 : 5 min
Warm-up: 15min Z2Main set:
5x(1min Z5 / 1min Z1) R=3min
10min Z3 rolling
Cool down: 10min Z1
🥾
Trail Running
– Hill Repeats
View session
Duration : 57 min
D+ : 200
Load (TRIMP) : 122
🫀 Zone 1 : 22 min
🫀 Zone 2 : 20 min
🫀 Zone 4 : 15 min
Warm-up: 15min Z2Main set:
5x3min Z4 R=3min
5min Z2 easy
Cool down: 10min Z1
🥾
Trail Running
– Technique/Efficiency
View session
Duration : 57 min
D+ : 250
Load (TRIMP) : 92
🫀 Zone 1 : 32 min
🫀 Zone 2 : 15 min
🫀 Zone 3 : 10 min
Warm-up: 15min Z2Main set:
5x2min Z3 downhill R=3min
finish with 10min Z1 uphill
Cool down: 10min Z1
🥾
Trail Running
– Strength x Cadence
View session
Duration : 57 min
D+ : 900
Load (TRIMP) : 117
🫀 Zone 1 : 27 min
🫀 Zone 2 : 20 min
🫀 Zone 5 : 10 min
Warm-up: 20min Z2Main set:
5x2min Z5 ridge efforts R=3min
Cool down: 15min Z1
🥾
Trail Running
– Strength x Cadence
View session
Duration : 57 min
D+ : 500
Load (TRIMP) : 106
🫀 Zone 1 : 24 min
🫀 Zone 2 : 25 min
🫀 Zone 4 : 8 min
Warm-up: 15min Z2Main set:
8x1min Z4 R=2min
finish with 10min Z2
Cool down: 10min Z1
🥾
Trail Running
– Threshold
View session
Duration : 57 min
D+ : 200
Load (TRIMP) : 119
🫀 Zone 1 : 16 min
🫀 Zone 2 : 20 min
🫀 Zone 3 : 21 min
Warm-up: 15min Z2Main set:
5min Z2 easy
3x7min Z3 R=3min
Cool down: 10min Z1
🥾
Trail Running
– Hill Repeats
View session
Duration : 57 min
D+ : 300
Load (TRIMP) : 112
🫀 Zone 1 : 22 min
🫀 Zone 2 : 15 min
🫀 Zone 3 : 20 min
Warm-up: 15min Z2Main set:
5x4min Z3 R=3min
Cool down: 10min Z1
🥾
Trail Running
– Hill Repeats
View session
Duration : 57 min
D+ : 300
Load (TRIMP) : 132
🫀 Zone 1 : 22 min
🫀 Zone 2 : 15 min
🫀 Zone 3 : 10 min
🫀 Zone 5 : 10 min
Warm-up: 15min Z2Main set:
5x2min Z5 R=3min
10min Z3
Cool down: 10min Z1
🥾
Trail Running
– Technique/Efficiency
View session
Duration : 57 min
D+ : 200
Load (TRIMP) : 112
🫀 Zone 1 : 22 min
🫀 Zone 2 : 15 min
🫀 Zone 3 : 20 min
Warm-up: 15min Z2Main set:
5x4min Z3 downhill focus R=3min
Cool down: 10min Z1
🥾
Trail Running
– Technique/Efficiency
View session
Duration : 57 min
D+ : 500
Load (TRIMP) : 108
🫀 Zone 1 : 24 min
🫀 Zone 2 : 15 min
🫀 Zone 3 : 18 min
Warm-up: 15min Z2Main set:
3x(6min Z3 / 2min Z1) R=4min
Cool down: 10min Z1
🥾
Trail Running
– Strength
View session
Duration : 57 min
D+ : 300
Load (TRIMP) : 132
🫀 Zone 1 : 22 min
🫀 Zone 2 : 15 min
🫀 Zone 4 : 20 min
Warm-up: 15min Z2Main set:
5x4min Z4 R=3min
Cool down: 10min Z1
🥾
Trail Running
– Hill Repeats
View session
Duration : 57 min
D+ : 300
Load (TRIMP) : 114
🫀 Zone 1 : 24 min
🫀 Zone 2 : 25 min
🫀 Zone 5 : 8 min
Warm-up: 15min Z2Main set:
8x1min Z5 R=2min
finish 10min Z2
Cool down: 10min Z1
🥾
Trail Running
– Hill Repeats
View session
Duration : 57 min
D+ : 200
Load (TRIMP) : 92
🫀 Zone 1 : 32 min
🫀 Zone 2 : 15 min
🫀 Zone 3 : 10 min
Warm-up: 15min Z2Main set:
5x2min Z3 R=3min
10min Z1
Cool down: 10min Z1
🥾
Trail Running
– Technique/Efficiency
View session
Duration : 57 min
D+ : 350
Load (TRIMP) : 112
🫀 Zone 1 : 22 min
🫀 Zone 2 : 15 min
🫀 Zone 3 : 20 min
Warm-up: 15min Z2Main set:
5x4min Z3 switchback runs R=3min
Cool down: 10min Z1
🏊♀️
Swimming
– Threshold
View session
Duration : 57.25 min
Distance : 3400 m
Load (TRIMP) : 181.75
🫀 Zone 1 : 3 min
🫀 Zone 2 : 12 min
🫀 Zone 3 : 16 min
🫀 Zone 4 : 27 min
Warm-up:400m in Z2 Swim of choice Session:
3 x 300m in Z3 (150 freestyle + 100 back + 50 breast)
9 x 100m in Z4 3 PBPQ, 3 PQ, 3 NC
200m in Z2 NC gentle
9 x 100m in Z4 3 PBPQ, 3 PQ, 3 NC
Cool-down:100m in Z1 4 Strokes
🏃♂️
Running
– V02 Max
View session
Duration : 57.5 min
Load (TRIMP) : 117.5
🫀 Zone 1 : 35 min
🫀 Zone 2 : 10 min
🫀 Zone 5 : 13 min
Warm-up: 10 min in Z2Session:
25 x 30 s in Z5, R = 1 min
Cool-down: 10 min in Z1
🏃♂️
Running
– Specific Pace
View session
Duration : 57.5 min
Distance : 10 m
Load (TRIMP) : 156.5
🫀 Zone 1 : 8 min
🫀 Zone 3 : 50 min
Warm-up: 15min jog Z2Main set:
3x3000m Z3 R=4min
Cool down: 10min easy Z1
🥾
Trail Running
– V02 Max
View session
Duration : 57.5 min
D+ : 450
Load (TRIMP) : 130.5
🫀 Zone 1 : 21 min
🫀 Zone 2 : 25 min
🫀 Zone 5 : 12 min
Warm-up: 15min Z2Main set:
8x90s Z5 R=90s
finish with 10min Z2
Cool down: 10min Z1
🏊♀️
Swimming
– Threshold
View session
Duration : 57.67 min
Distance : 3500 m
Load (TRIMP) : 174.7
🫀 Zone 1 : 5 min
🫀 Zone 2 : 13 min
🫀 Zone 3 : 16 min
🫀 Zone 4 : 24 min
Warm-up: 400m freestyle Z2Main set:
4x200m freestyle Z3 R=30s
5x200m paddles Z4 R=40s
10x50m freestyle Z3 R=15s
Cool down: 300m easy Z1
🏠
Indoor Cycling
– V02 Max
View session
Duration : 57.9 min
Load (TRIMP) : 102.7
🫀 Zone 1 : 31 min
🫀 Zone 2 : 17 min
🫀 Zone 3 : 3 min
🫀 Zone 4 : 5 min
🫀 Zone 5 : 2 min
Warm-up: 5 min in Z43 min in Z3
3 x 30 s in Z5 cadence ~ 100 RPM, R = 30 s
2 min in Z2 cadence ~ 90 RPM
Session:
5 blocks of :
5 s in Z3 (150% MAP)
3 min in Z2 cadence ~ 80 RPM
R = 5 min between each block
Cool-down: 10 min in Z1
🏃♂️
Running
– V02 Max
View session
Duration : 58 min
Load (TRIMP) : 117
🫀 Zone 1 : 32 min
🫀 Zone 2 : 15 min
🫀 Zone 5 : 11 min
Warm-up: 15 min in Z2Session:
22 x 30 s in Z5, R = 1 min
Cool-down: 10 min in Z1
🏃♂️
Running
– V02 Max
View session
Duration : 58 min
Load (TRIMP) : 144
🫀 Zone 1 : 29 min
🫀 Zone 2 : 10 min
🫀 Zone 5 : 19 min
Warm-up: 10 min in Z2Session:
19 x 1 min in Z5, R = 1 min
Cool-down: 10 min in Z1
🏃♂️
Running
– Threshold
View session
Duration : 58 min
Load (TRIMP) : 127
🫀 Zone 1 : 25 min
🫀 Zone 2 : 15 min
🫀 Zone 4 : 18 min
Warm-up: 15 min in Z2Session:
3 x 6 min in Z4, R = 5 min
Cool-down: 10 min in Z1
🏃♂️
Running
– V02 Max
View session
Duration : 58 min
Distance : 6000 m
Load (TRIMP) : 145
🫀 Zone 1 : 25 min
🫀 Zone 2 : 15 min
🫀 Zone 5 : 18 min
Warm-up: 15 min in Z2Session:
12 x 500m in Z5 (93% VMA), R = 1 min 15 s
Cool-down: 10 min in Z1
🏃♂️
Running
– Threshold
View session
Duration : 58 min
Load (TRIMP) : 123
🫀 Zone 1 : 18 min
🫀 Zone 2 : 15 min
🫀 Zone 3 : 25 min
Warm-up: 10 mins in Z2Session:
5 blocks of :
5 mins in Z3
1 min in Z2
R = 2 mins between each block
Cool-down: 10 mins in Z1
🏃♂️
Running
– Threshold
View session
Duration : 58 min
Distance : 9 m
Load (TRIMP) : 178
🫀 Zone 1 : 18 min
🫀 Zone 4 : 40 min
Warm-up: 12min jog Z2Main set:
5x800m Z4 R=3min
5x800m Z4 R=90s
Cool down: 8min easy Z1
🏊♀️
Swimming
– Technique/Efficiency
View session
Duration : 58 min
Distance : 2600 m
Load (TRIMP) : 192
🫀 Zone 1 : 8 min
🫀 Zone 2 : 8 min
🫀 Zone 4 : 42 min
Warm-up: 400m in Z2 PB PQ Session:
7 blocks of :
300m in Z4 NC Breathing 3/5/7
R = 1 min between each block
Cool-down: 100m in Z1 4 Strokes
🚴♂️
Cycling
– V02 Max
View session
Duration : 58 min
Load (TRIMP) : 145
🫀 Zone 1 : 25 min
🫀 Zone 2 : 15 min
🫀 Zone 5 : 18 min
Warm-up: 15 min in Z2Session:
6 x 3 min in Z5, R = 3 min
Cool-down: 10 min in Z1
🚴♂️
Cycling
– Fartlek
View session
Duration : 58 min
Load (TRIMP) : 104
🫀 Zone 1 : 39 min
🫀 Zone 2 : 10 min
🫀 Zone 5 : 9 min
Warm-up: 10 mins in Z2Session:
30 x 18 s in Z5 (150% PMA), R = 1 min
Cool-down: 10 mins in Z1
🏠
Indoor Cycling
– Strength
View session
Duration : 58 min
Load (TRIMP) : 167
🫀 Zone 1 : 27 min
🫀 Zone 2 : 2 min
🫀 Zone 3 : 3 min
🫀 Zone 4 : 5 min
🫀 Zone 5 : 22 min
Warm-up: 5 min in Z43 min in Z3
3 x 30 s in Z5 cadence ~ 100 RPM, R = 30 s
2 min in Z2 cadence ~ 90 RPM
Session:
4 blocks of :
5 min in Z5 (100% PMA) cadence ~ 65 RPM
R = 5 min between each block
Cool-down: 10 min in Z1
🥾
Trail Running
– Fartlek
View session
Duration : 58 min
D+ : 300
Load (TRIMP) : 118
🫀 Zone 1 : 18 min
🫀 Zone 2 : 30 min
🫀 Zone 4 : 10 min
Warm-up: 15min Z2Main set:
5x2min Z4 short bursts R=2min
15min Z2 explore
Cool down: 10min Z1
🥾
Trail Running
– Cadence
View session
Duration : 58 min
D+ : 100
Load (TRIMP) : 113
🫀 Zone 1 : 15 min
🫀 Zone 2 : 37 min
🫀 Zone 4 : 6 min
Warm-up: 15min Z2Main set:
10min Z2
6x(1min Z4 / 2min Z2) R=1min
Cool down: 10min Z1
🥾
Trail Running
– Specific Pace
View session
Duration : 58 min
D+ : 150
Load (TRIMP) : 114
🫀 Zone 1 : 20 min
🫀 Zone 2 : 20 min
🫀 Zone 3 : 18 min
Warm-up: 15min Z2Main set:
6x3min Z3 R=2min
finish with 5min Z2
Cool down: 10min Z1
🥾
Trail Running
– Threshold
View session
Duration : 58 min
D+ : 400
Load (TRIMP) : 127
🫀 Zone 1 : 20 min
🫀 Zone 2 : 15 min
🫀 Zone 3 : 15 min
🫀 Zone 4 : 8 min
Warm-up: 15min Z2Main set:
3x(5min Z3 / 2min Z1) R=2min
8min Z4 uphill threshold
Cool down: 10min Z1
🥾
Trail Running
– Cadence
View session
Duration : 58 min
D+ : 200
Load (TRIMP) : 118
🫀 Zone 1 : 16 min
🫀 Zone 2 : 24 min
🫀 Zone 3 : 18 min
Warm-up: 15min Z2Main set:
3x(6min Z3 / 3min Z2) R=3min
Cool down: 10min Z1
🥾
Trail Running
– Strength x Cadence
View session
Duration : 58 min
D+ : 400
Load (TRIMP) : 118
🫀 Zone 1 : 28 min
🫀 Zone 2 : 20 min
🫀 Zone 5 : 10 min
Warm-up: 15min Z2Main set:
10x1min Z5 hill sprints R=2min
finish with 5min Z2
Cool down: 10min Z1
🥾
Trail Running
– Technique/Efficiency
View session
Duration : 58 min
D+ : 500
Load (TRIMP) : 128
🫀 Zone 1 : 18 min
🫀 Zone 2 : 25 min
🫀 Zone 4 : 15 min
Warm-up: 15min Z2Main set:
5x(3min Z4 uphill / 2min Z2 downhill) R=2min
Cool down: 10min Z1
🥾
Trail Running
– Strength x Cadence
View session
Duration : 58 min
D+ : 550
Load (TRIMP) : 108
🫀 Zone 1 : 23 min
🫀 Zone 2 : 20 min
🫀 Zone 3 : 15 min
Warm-up: 20min Z2Main set:
5x1min30 Z5 R=2min
10min Z3 downhill
Cool down: 15min Z1
🥾
Trail Running
– Hill Repeats
View session
Duration : 58 min
D+ : 400
Load (TRIMP) : 121
🫀 Zone 1 : 19 min
🫀 Zone 2 : 15 min
🫀 Zone 3 : 24 min
Warm-up: 15min Z2Main set:
4x6min Z3 R=3min
Cool down: 10min Z1
🥾
Trail Running
– Trail Specific
View session
Duration : 58 min
Load (TRIMP) : 122
🫀 Zone 1 : 9 min
🫀 Zone 2 : 34 min
🫀 Zone 3 : 15 min
Warm-up: 10min Z2Main set:
15min Z2
3x(5min Z3 / 3min Z2) R=2min
Cool down: 5min Z1
🥾
Trail Running
– Technique/Efficiency
View session
Duration : 58 min
D+ : 250
Load (TRIMP) : 108
🫀 Zone 1 : 18 min
🫀 Zone 2 : 30 min
🫀 Zone 3 : 10 min
Warm-up: 15min Z2Main set:
5x(2min Z3 on rocky section / 3min Z2 smooth) R=2min
Cool down: 10min Z1
🥾
Trail Running
– Threshold
View session
Duration : 58 min
D+ : 300
Load (TRIMP) : 148
🫀 Zone 1 : 18 min
🫀 Zone 2 : 15 min
🫀 Zone 4 : 25 min
Warm-up: 15min Z2Main set:
5x5min Z4 R=2min
Cool down: 10min Z1
🥾
Trail Running
– Strength
View session
Duration : 58 min
D+ : 250
Load (TRIMP) : 114
🫀 Zone 1 : 20 min
🫀 Zone 2 : 20 min
🫀 Zone 3 : 18 min
Warm-up: 15min Z2Main set:
6x3min Z3 R=2min
finish with 5min Z2
Cool down: 10min Z1
🥾
Trail Running
– Specific Pace
View session
Duration : 58 min
D+ : 250
Load (TRIMP) : 131
🫀 Zone 1 : 17 min
🫀 Zone 2 : 25 min
🫀 Zone 4 : 16 min
Warm-up: 15min Z2Main set:
8x2min Z4 R=1min
finish with 10min Z2
Cool down: 10min Z1
🥾
Trail Running
– V02 Max
View session
Duration : 58 min
D+ : 700
Load (TRIMP) : 145
🫀 Zone 1 : 25 min
🫀 Zone 2 : 15 min
🫀 Zone 5 : 18 min
Warm-up: 15min Z2Main set:
6x3min Z5 R=3min
Cool down: 10min Z1
🥾
Trail Running
– Fartlek
View session
Duration : 58 min
D+ : 500
Load (TRIMP) : 136
🫀 Zone 1 : 12 min
🫀 Zone 2 : 30 min
🫀 Zone 4 : 16 min
Warm-up: 15min Z2Main set:
8x2min Z4 technical
R=2min Z1
15min Z2 effortless end
Cool down: 10min Z1
🥾
Trail Running
– Cadence
View session
Duration : 58 min
Load (TRIMP) : 131
🫀 Zone 1 : 17 min
🫀 Zone 2 : 25 min
🫀 Zone 4 : 16 min
Warm-up: 15min Z2Main set:
8x2min Z4 R=1min
10min Z2 easy finish
Cool down: 10min Z1
🥾
Trail Running
– MAP (PMA)
View session
Duration : 58 min
D+ : 500
Load (TRIMP) : 127
🫀 Zone 1 : 25 min
🫀 Zone 2 : 15 min
🫀 Zone 4 : 18 min
Warm-up: 15min Z2Main set:
6x3min Z4 R=3min
Cool down: 10min Z1
🥾
Trail Running
– Strength x Cadence
View session
Duration : 58 min
D+ : 500
Load (TRIMP) : 103
🫀 Zone 1 : 25 min
🫀 Zone 2 : 27 min
🫀 Zone 4 : 6 min
Warm-up: 15min Z2Main set:
6x(1min Z4 / 2min Z2) R=3min
Cool down: 10min Z1
🏊♀️
Swimming
– Technique/Efficiency
View session
Duration : 58.25 min
Distance : 3400 m
Load (TRIMP) : 178.25
🫀 Zone 1 : 10 min
🫀 Zone 2 : 8 min
🫀 Zone 3 : 9 min
🫀 Zone 4 : 32 min
Warm-up: 400m in Z2 PB Paddles Session:
100m in Z3 75 Full stroke / 25 Butterfly
100m in Z3 75 Full stroke / 25 Backstroke
100m in Z4 75 Full stroke / 25 Breaststroke
3 x 100m in Z3 4 strokes
4 x 100m in Z4 25 progressive, 25 normal, 25m strength, 25 normal
200m in Z4 Drill of choice
200m in Z4 Backstroke
6 x 100m in Z4 with fins
3 x 200m in Z4 Full stroke
Cool-down: 400m in Z1 Swim of choice
🏃♂️
Running
– V02 Max
View session
Duration : 58.5 min
Distance : 6600 m
Load (TRIMP) : 156.5
🫀 Zone 1 : 27 min
🫀 Zone 2 : 10 min
🫀 Zone 5 : 22 min
Warm-up: 10 min in Z2Session:
11 x 600m in Z5 (93% VMA), R = 1 min 30 s
Cool-down: 10 min in Z1
🚴♂️
Cycling
– Fartlek
View session
Duration : 58.5 min
Load (TRIMP) : 158.5
🫀 Zone 1 : 26 min
🫀 Zone 2 : 10 min
🫀 Zone 5 : 23 min
Warm-up: 10 min in Z2Session:
5 blocks of :
4 min in Z5
30 s in Z5 (150% FTP) Sprint
R = 4 min between each block
Cool-down: 10 min in Z1
🏃♂️
Running
– V02 Max
View session
Duration : 59 min
Load (TRIMP) : 142
🫀 Zone 1 : 27 min
🫀 Zone 2 : 15 min
🫀 Zone 5 : 17 min
Warm-up: 15 min in Z2Session:
17 x 1 min in Z5, R = 1 min
Cool-down: 10 min in Z1
🏃♂️
Running
– Threshold
View session
Duration : 59 min
Load (TRIMP) : 146
🫀 Zone 1 : 20 min
🫀 Zone 2 : 15 min
🫀 Zone 4 : 24 min
Warm-up: 15 mins in Z2Session:
2 x 12 mins in Z4, R = 5 mins
Cool-down: 10 mins in Z1
🏃♂️
Running
– V02 Max
View session
Duration : 59 min
Load (TRIMP) : 117
🫀 Zone 1 : 37 min
🫀 Zone 2 : 10 min
🫀 Zone 5 : 12 min
Warm-up: 10 min in Z2Session:
4 blocks of :
6 x 30 s in Z5, R = 30 s
R = 5 min between each block
Cool-down: 10 min in Z1
🏃♂️
Running
– Threshold
View session
Duration : 59 min
Load (TRIMP) : 152
🫀 Zone 1 : 14 min
🫀 Zone 2 : 21 min
🫀 Zone 4 : 24 min
Warm-up: 15 min in Z2Session:
3 blocks of :
8 min in Z4
2 min in Z2
R = 2 min between each block
Cool-down: 10 min in Z1
🏊♀️
Swimming
– MAP (PMA)
View session
Duration : 59 min
Distance : 2900 m
Load (TRIMP) : 193
🫀 Zone 1 : 9 min
🫀 Zone 2 : 8 min
🫀 Zone 4 : 42 min
Warm-up: 400m at Z2 Swimmer's Choice Session:
8 blocks of :
300m at Z4 NC
R = 1 min between each block
Cool-down: 100m at Z1 4 strokes
🏊♀️
Swimming
– Technique/Efficiency
View session
Duration : 59 min
Distance : 2900 m
Load (TRIMP) : 193
🫀 Zone 1 : 9 min
🫀 Zone 2 : 8 min
🫀 Zone 4 : 42 min
Warm-up: 400m in Z2 PBSession:
8 blocks of:
300m in Z4 NC maximum amplitude
R = 1 min between each block
Cool-down: 100m in Z1 Swim of choice
🏠
Indoor Cycling
– MAP (PMA)
View session
Duration : 59 min
Load (TRIMP) : 118.04
🫀 Zone 1 : 33 min
🫀 Zone 2 : 15 min
🫀 Zone 5 : 11 min
Warm-up: 15 mins in Z2Session:
3 blocks of :
10 s in Z5 (100% PMA), R = 50 s
15 s in Z5 (100% PMA), R = 45 s
20 s in Z5 (100% PMA), R = 40 s
25 s in Z5 (100% PMA), R = 35 s
30 s in Z5 (100% PMA), R = 30 s
35 s in Z5 (100% PMA), R = 25 s
40 s in Z5 (100% PMA), R = 20 s
45 s in Z5 (100% PMA), R = 15 s
R = 5 mins between each block
Cool-down: 10 mins in Z1
🥾
Trail Running
– V02 Max
View session
Duration : 59 min
D+ : 400
Load (TRIMP) : 138
🫀 Zone 1 : 28 min
🫀 Zone 2 : 15 min
🫀 Zone 5 : 16 min
Warm-up: 15min Z2Main set:
6x2min Z5 R=3min
4x1min Z5 R=1min
Cool down: 10min Z1
🥾
Trail Running
– Threshold
View session
Duration : 59 min
D+ : 150
Load (TRIMP) : 134
🫀 Zone 1 : 19 min
🫀 Zone 2 : 15 min
🫀 Zone 3 : 15 min
🫀 Zone 4 : 10 min
Warm-up: 15min Z2Main set:
15min Z3 steady
2x(5min Z4 / 3min Z1) R=3min
Cool down: 10min Z1
🥾
Trail Running
– V02 Max
View session
Duration : 59 min
D+ : 450
Load (TRIMP) : 158
🫀 Zone 1 : 20 min
🫀 Zone 2 : 15 min
🫀 Zone 3 : 6 min
🫀 Zone 5 : 18 min
Warm-up: 15min Z2Main set:
6x3min Z5 R=2min
Followed by 6min Z3 continuous uphill
Cool down: 10min Z1
🥾
Trail Running
– Fartlek
View session
Duration : 59 min
D+ : 150
Load (TRIMP) : 109
🫀 Zone 1 : 19 min
🫀 Zone 2 : 35 min
🫀 Zone 4 : 5 min
Warm-up: 15min Z2Main set:
10x30sec Z4 R=1min
20min Z2 valley run
Cool down: 10min Z1
🥾
Trail Running
– Specific Pace
View session
Duration : 59 min
D+ : 450
Load (TRIMP) : 139
🫀 Zone 1 : 19 min
🫀 Zone 2 : 20 min
🫀 Zone 4 : 20 min
Warm-up: 15min Z2Main set:
10x2min Z4 R=1min
finish with 5min Z2
Cool down: 10min Z1
🥾
Trail Running
– V02 Max
View session
Duration : 59 min
D+ : 1200
Load (TRIMP) : 127
🫀 Zone 1 : 27 min
🫀 Zone 2 : 20 min
🫀 Zone 5 : 12 min
Warm-up: 20min Z2Main set:
4x3min Z5 R=4min
Cool down: 15min Z1
🥾
Trail Running
– Fartlek
View session
Duration : 59 min
D+ : 200
Load (TRIMP) : 118
🫀 Zone 1 : 16 min
🫀 Zone 2 : 35 min
🫀 Zone 4 : 8 min
Warm-up: 15min Z2Main set:
4x(2min Z4 / 5min Z2) R=2min
Cool down: 10min Z1
🥾
Trail Running
– Strength
View session
Duration : 59 min
D+ : 400
Load (TRIMP) : 122
🫀 Zone 1 : 20 min
🫀 Zone 2 : 15 min
🫀 Zone 3 : 24 min
Warm-up: 15min Z2Main set:
6x4min Z3 R=2min
Cool down: 10min Z1
🥾
Trail Running
– Cadence
View session
Duration : 59 min
D+ : 100
Load (TRIMP) : 119
🫀 Zone 1 : 19 min
🫀 Zone 2 : 30 min
🫀 Zone 4 : 10 min
Warm-up: 15min Z2Main set:
5min Z2
10x1min Z4 R=1min
10min Z2
Cool down: 10min Z1
🥾
Trail Running
– V02 Max
View session
Duration : 59 min
D+ : 1000
Load (TRIMP) : 132
🫀 Zone 1 : 22 min
🫀 Zone 2 : 25 min
🫀 Zone 5 : 12 min
Warm-up: 15min Z2Main set:
4x3min Z5 R=4min
finish with 10min Z2
Cool down: 10min Z1
🥾
Trail Running
– Cadence
View session
Duration : 59 min
D+ : 75
Load (TRIMP) : 122
🫀 Zone 1 : 16 min
🫀 Zone 2 : 23 min
🫀 Zone 3 : 20 min
Warm-up: 15min Z2Main set:
4x(5min Z3 / 2min Z2) R=2min
Cool down: 10min Z1
🥾
Trail Running
– Strength x Cadence
View session
Duration : 59 min
D+ : 500
Load (TRIMP) : 95
🫀 Zone 1 : 31 min
🫀 Zone 2 : 20 min
🫀 Zone 3 : 8 min
Warm-up: 15min Z2Main set:
8x1min30 Z5 R=3min
5min Z2 recovery
Cool down: 10min Z1
🥾
Trail Running
– Hill Repeats
View session
Duration : 59 min
D+ : 800
Load (TRIMP) : 151
🫀 Zone 1 : 15 min
🫀 Zone 2 : 20 min
🫀 Zone 4 : 24 min
Warm-up: 20min Z2Main set:
4x6min Z4 / 4min Z2
R=5min
Cool down: 15min Z1
🥾
Trail Running
– Threshold
View session
Duration : 59 min
D+ : 250
Load (TRIMP) : 146
🫀 Zone 1 : 14 min
🫀 Zone 2 : 15 min
🫀 Zone 3 : 18 min
🫀 Zone 4 : 12 min
Warm-up: 15min Z2Main set:
6x3min Z3 continuous
3x4min Z4 uphill R=2min
Cool down: 10min Z1
🥾
Trail Running
– Cadence
View session
Duration : 59 min
D+ : 50
Load (TRIMP) : 129
🫀 Zone 1 : 19 min
🫀 Zone 2 : 30 min
🫀 Zone 5 : 10 min
Warm-up: 15min Z2Main set:
10x1min Z5 R=1min
15min Z2 high cadence
Cool down: 10min Z1
🥾
Trail Running
– Strength x Cadence
View session
Duration : 59 min
D+ : 300
Load (TRIMP) : 111
🫀 Zone 1 : 31 min
🫀 Zone 2 : 20 min
🫀 Zone 5 : 8 min
Warm-up: 15min Z2Main set:
8x1min Z5 R=3min
finish with 5min Z2
Cool down: 10min Z1
🥾
Trail Running
– Hill Repeats
View session
Duration : 59 min
D+ : 300
Load (TRIMP) : 117
🫀 Zone 1 : 25 min
🫀 Zone 2 : 22 min
🫀 Zone 4 : 12 min
Warm-up: 15min Z2Main set:
6x2min Z4 R=3min
finish with a 7min Z2
Cool down: 10min Z1
🥾
Trail Running
– Threshold
View session
Duration : 59 min
D+ : 250
Load (TRIMP) : 158
🫀 Zone 1 : 16 min
🫀 Zone 2 : 15 min
🫀 Zone 4 : 28 min
Warm-up: 15min Z2Main set:
4x7min Z4 R=2min
Cool down: 10min Z1
🏊♀️
Swimming
– MAP (PMA)
View session
Duration : 59.48 min
Distance : 3200 m
Load (TRIMP) : 203.98
🫀 Zone 1 : 6 min
🫀 Zone 2 : 8 min
🫀 Zone 4 : 46 min
Warm-up: 400m in Z2 PB PQ Session:
200m in Z4 NC
100m in Z4 Backstroke
200m in Z4 NC
100m in Z4 Breaststroke
200m in Z4 NC
100m in Z4 4 Strokes
500m in Z4 PB (100 breaths 3/5 - 100 max amplitude - 100 pull ankles - 100 max amplitude - 100 breaths 3/5/7)
6 x 200m in Z4, R = 20 s (1 slow / 1 medium / 1 fast)
Cool-down: 200m in Z1 Swim of choice
🏃♂️
Running
– Cadence
View session
Duration : 59.5 min
Distance : 11 m
Load (TRIMP) : 129.5
🫀 Zone 1 : 20 min
🫀 Zone 2 : 30 min
🫀 Zone 5 : 10 min
Warm-up: 15min jog Z2Main set:
10x1min Z5 R=90s
3x10min Z2 R=3min
Cool down: 10min easy Z1
🏊♀️
Swimming
– V02 Max
View session
Duration : 59.5 min
Distance : 2600 m
Load (TRIMP) : 226.5
🫀 Zone 1 : 13 min
🫀 Zone 2 : 7 min
🫀 Zone 5 : 40 min
Warm-up: 400m in Z2 Swim of choice Session:
20 sets of:
100m in Z5 Full stroke fast
R = 30 s between each set
Cool-down: 200m in Z1 Swim of choice
🏠
Indoor Cycling
– Base Training
View session
Duration : 59.5 min
Load (TRIMP) : 121.5
🫀 Zone 1 : 11 min
🫀 Zone 2 : 40 min
🫀 Zone 3 : 5 min
🫀 Zone 4 : 2 min
🫀 Zone 5 : 2 min
Warm-up: 3 min in Z25 min in Z3
2 min in Z4 cadence ~ 80 RPM
3 x 30 s in Z5 cadence ~ 100 RPM, R = 30 s
2 min in Z2 cadence ~ 90 RPM
Session:
35 min in Z2
Cool-down: 10 min in Z1
🏠
Indoor Cycling
– Specific Pace
View session
Duration : 59.5 min
Load (TRIMP) : 104.5
🫀 Zone 1 : 28 min
🫀 Zone 2 : 23 min
🫀 Zone 3 : 5 min
🫀 Zone 4 : 2 min
🫀 Zone 5 : 2 min
Warm-up: 3 min in Z25 min in Z3
2 min in Z4 cadence ~ 80 RPM
3 x 30 s in Z5 cadence ~ 100 RPM, R = 30 s
2 min in Z2 cadence ~ 90 RPM
Session:
2 blocks of:
3 min in Z2 cadence ~ 80 RPM, R = 2 min
3 min in Z2 cadence ~ 100 RPM, R = 2 min
3 min in Z2 cadence ~ 120 RPM, R = 2 min
R = 5 min between each block
Cool-down: 10 min in Z1
🏊♀️
Swimming
– Technique/Efficiency
View session
Duration : 59.83 min
Distance : 3700 m
Load (TRIMP) : 204.33
🫀 Zone 1 : 12 min
🫀 Zone 2 : 6 min
🫀 Zone 3 : 9 min
🫀 Zone 4 : 12 min
🫀 Zone 5 : 21 min
Warm-up: 200m in Z2 PB Session:
200m in Z3 NC
150m in Z3 Breaststroke
100m in Z3 Backstroke
50m in Z3 Butterfly
12 x 100m in Z5, R = 10s progressive
100m in Z2 NC
10 x 50m in Z5 75 kicks with fins, 25 freestyle
200m in Z4 Breathing 3/5/7
4 x 100m in Z4 Fins 75 undulations, 25 butterfly
2 x 100m in Z4 kicks with fins
Cool-down: 400m in Z1 Swim of choice
🏃♂️
Running
– Hill Repeats
View session
Duration : 59.9 min
Distance : 15 m
Load (TRIMP) : 165.5
🫀 Zone 1 : 14 min
🫀 Zone 3 : 40 min
🫀 Zone 5 : 6 min
Warm-up: 15min jog Z2Main set:
4x10min Z3 R=3min
4x400m Z5 R=90s
Cool down: 10min easy Z1
🏃♂️
Running
– Base Training
View session
Duration : 60 min
Load (TRIMP) : 110
🫀 Zone 1 : 10 min
🫀 Zone 2 : 50 min
Warm-up: 15 min in Z2Session:
35 min in Z2
Cool-down: 10 min in Z1
Perform this session on hilly terrain if possible
🏃♂️
Running
– V02 Max
View session
Duration : 60 min
Load (TRIMP) : 150
🫀 Zone 1 : 30 min
🫀 Zone 2 : 10 min
🫀 Zone 5 : 20 min
Warm-up: 10 mn in Z2Session:
10 x 2 mn in Z5, R = 2 mn
Cool-down: 10 mn in Z1
🏃♂️
Running
– V02 Max
View session
Duration : 60 min
Distance : 8000 m
Load (TRIMP) : 182
🫀 Zone 1 : 22 min
🫀 Zone 2 : 10 min
🫀 Zone 5 : 28 min
Warm-up: 10 mins in Z2Session:
4 x 2000m in Z5 (90% VMA), R = 3 mins
Cool-down: 10 mins in Z1
🏃♂️
Running
– V02 Max
View session
Duration : 60 min
Load (TRIMP) : 115
🫀 Zone 1 : 35 min
🫀 Zone 2 : 15 min
🫀 Zone 5 : 10 min
Warm-up: 15 min in Z2Session:
4 blocks of:
5 x 30 s in Z5, R = 30 s
R = 5 min between each block
Cool-down: 10 min in Z1
🏃♂️
Running
– Fartlek
View session
Duration : 60 min
Load (TRIMP) : 130
🫀 Zone 1 : 28 min
🫀 Zone 2 : 10 min
🫀 Zone 3 : 10 min
🫀 Zone 4 : 8 min
🫀 Zone 5 : 4 min
Warm-up: 10 min in Z2Session:
2 blocks of:
5 min in Z3, R = 3 min
4 min in Z4, R = 3 min
2 min in Z5, R = 2 min
R = 2 min between each block
Cool-down: 10 min in Z1
🏃♂️
Running
– Threshold
View session
Duration : 60 min
Load (TRIMP) : 118
🫀 Zone 1 : 20 min
🫀 Zone 2 : 22 min
🫀 Zone 3 : 18 min
Warm-up: 10 min in Z2Session:
6 blocks of :
3 min in Z3
2 min in Z2
R = 2 min between each block
Cool-down: 10 min in Z1
🏃♂️
Running
– Base Training
View session
Duration : 60 min
Distance : 10 m
Load (TRIMP) : 140
🫀 Zone 2 : 40 min
🫀 Zone 3 : 20 min
Warm-up: 15min jog Z2Main set:
40min Z2
20min Z3
Cool down: 10min easy Z1
🏃♂️
Running
– Base Training
View session
Duration : 60 min
Distance : 10 m
Load (TRIMP) : 120
🫀 Zone 2 : 60 min
Warm-up: 15min jog Z2Main set:
60min Z2
Cool down: 10min easy Z1
🏃♂️
Running
– Base Training
View session
Duration : 60 min
Distance : 10 m
Load (TRIMP) : 120
🫀 Zone 2 : 60 min
Warm-up: 15min jog Z2Main set:
60min Z2
Cool down: 10min easy Z1
🏃♂️
Running
– Base Training
View session
Duration : 60 min
Distance : 10 m
Load (TRIMP) : 120
🫀 Zone 2 : 60 min
Warm-up: 15min jog Z2Main set:
60min Z2
Cool down: 10min easy Z1
🏃♂️
Running
– Base Training
View session
Duration : 60 min
Distance : 10 m
Load (TRIMP) : 120
🫀 Zone 2 : 60 min
Warm-up: 15min jog Z2Main set:
60min Z2
Cool down: 10min easy Z1
🏃♂️
Running
– Base Training
View session
Duration : 60 min
Distance : 10 m
Load (TRIMP) : 140
🫀 Zone 2 : 40 min
🫀 Zone 3 : 20 min
Warm-up: 15min jog Z2Main set:
30min Z2
20min Z3
10min Z2
Cool down: 10min easy Z1
🏃♂️
Running
– Base Training
View session
Duration : 60 min
Distance : 10 m
Load (TRIMP) : 120
🫀 Zone 2 : 60 min
Warm-up: 15min jog Z2Main set:
60min Z2
Cool down: 10min easy Z1
🏃♂️
Running
– Base Training
View session
Duration : 60 min
Distance : 10 m
Load (TRIMP) : 140
🫀 Zone 2 : 40 min
🫀 Zone 3 : 20 min
Warm-up: 15min jog Z2Main set:
40min Z2
20min Z3
Cool down: 10min easy Z1
🏃♂️
Running
– Fartlek
View session
Duration : 60 min
Distance : 13 m
Load (TRIMP) : 176
🫀 Zone 1 : 11 min
🫀 Zone 3 : 40 min
🫀 Zone 5 : 9 min
Warm-up: 15min jog Z2Main set:
4x10min Z3 R=3min
3x3min Z5 R=1min
Cool down: 10min easy Z1
🏊♀️
Swimming
– Technique/Efficiency
View session
Duration : 60 min
Distance : 3300 m
Load (TRIMP) : 190
🫀 Zone 1 : 9 min
🫀 Zone 2 : 8 min
🫀 Zone 3 : 7 min
🫀 Zone 4 : 36 min
Warm-up: 400m in Z2 PB Session:
2 blocks of :
200m in Z3 Drill swim 25m right arm with the left arm along the body then 25m left arm with the right arm along the body
4 x 50m in Z4 Full stroke max amplitude
10 x 100m in Z4, R = 15 s 5 PBPQ / 5 PQ
R = 2 min between each block
Cool-down: 100m in Z1 4 Strokes
🏊♀️
Swimming
– Threshold
View session
Duration : 60 min
Distance : 3200 m
Load (TRIMP) : 176
🫀 Zone 1 : 16 min
🫀 Zone 2 : 8 min
🫀 Zone 4 : 36 min
Warm-up: 400m in Z2 Swim of choice Session:
4 blocks of :
300m in Z4 PB
200m in Z4 Full stroke
100m in Z4 Full stroke focusing on kick
R = 2 min between each block
Cool-down: 400m in Z1 Swim of choice
🏊♀️
Swimming
– Base Training
View session
Duration : 60 min
Distance : 3000 m
Load (TRIMP) : 116
🫀 Zone 1 : 4 min
🫀 Zone 2 : 56 min
Warm-up: 400m freestyle Z2Main set:
2300m freestyle Z2 endurance
Cool down: 300m easy Z1
🏊♀️
Swimming
– Threshold
View session
Duration : 60 min
Distance : 3000 m
Load (TRIMP) : 149
🫀 Zone 1 : 14 min
🫀 Zone 2 : 8 min
🫀 Zone 3 : 35 min
🫀 Zone 4 : 4 min
Warm-up: 400m freestyle Z2Main set:
5x300m freestyle Z3 R=40s
10x50m breaststroke Z4 R=20s
4x100m medley Z3 R=30s
Cool down: 300m easy Z1
🚴♂️
Cycling
– Base Training
View session
Duration : 60 min
Load (TRIMP) : 110
🫀 Zone 1 : 10 min
🫀 Zone 2 : 50 min
Warm-up: 15 min in Z2Session:
35 min in Z2
Cool-down: 10 min in Z1
🚴♂️
Cycling
– Base Training
View session
Duration : 60 min
Load (TRIMP) : 110
🫀 Zone 1 : 10 min
🫀 Zone 2 : 50 min
Warm-up: 10 min in Z2Session:
40 min in Z2
Cool-down: 10 min in Z1
🚴♂️
Cycling
– Threshold
View session
Duration : 60 min
Load (TRIMP) : 180
🫀 Zone 1 : 10 min
🫀 Zone 2 : 15 min
🫀 Zone 4 : 35 min
Warm-up: 15 min in Z2Session:
35 min in Z4, R = 10 min
Cool-down: 10 min in Z1
🚴♂️
Cycling
– Base Training
View session
Duration : 60 min
D+ : 30
Load (TRIMP) : 115
🫀 Zone 1 : 5 min
🫀 Zone 2 : 55 min
Warm-up: 5 min in Z2 (post-swim)Session:
50 min in Z2 (flat, 70% aero, focus on post-swim fluidity)
Cool-down: 5 min in Z1 (flat)
🔄
Brick Session
– MAP (PMA)
View session
Duration : 60 min
D+ : 100
Load (TRIMP) : 195
🫀 Zone 1 : 10 min
🫀 Zone 2 : 15 min
🫀 Zone 4 : 20 min
🫀 Zone 5 : 15 min
Warm-up: 15 min in Z2 (bike)Session:
20 min in Z4 (bike), 15 min in Z5 (running) with quick transitions
Cool-down: 10 min in Z1 (running)
Intense work of power and speed.
🔄
Brick Session
– Strength
View session
Duration : 60 min
D+ : 150
Load (TRIMP) : 160
🫀 Zone 1 : 10 min
🫀 Zone 2 : 10 min
🫀 Zone 3 : 30 min
🫀 Zone 4 : 10 min
Warm-up: 10 min in Z2 (bike)Session:
30 min in Z3 (strength bike), 10 min in Z4 (hill running)
Cool-down: 10 min in Z1 (running)
Strength work in both disciplines.
🔄
Brick Session
– Threshold
View session
Duration : 60 min
Load (TRIMP) : 160
🫀 Zone 1 : 10 min
🫀 Zone 2 : 10 min
🫀 Zone 3 : 30 min
🫀 Zone 4 : 10 min
Warm-up: 10 mins in Z2 (home trainer)Session:
30 mins in Z3 (home trainer), 10 mins in Z4 (running on treadmill)
Cool-down: 10 mins in Z1 (running on treadmill)
Controlled sequence indoors.
🔄
Brick Session
– Technique/Efficiency
View session
Duration : 60 min
D+ : 50
Load (TRIMP) : 140
🫀 Zone 1 : 10 min
🫀 Zone 2 : 30 min
🫀 Zone 3 : 10 min
🫀 Zone 4 : 10 min
Warm-up: 10 min in Z2 (bike)Session:
20 min in Z2 (bike with drills), 10 min in Z3 (run with drills), 10 min in Z4 (fast pace run)
Cool-down: 10 min in Z1 (running)
Technical work and pace on transitions.
🔄
Brick Session
– Base Training
View session
Duration : 60 min
Load (TRIMP) : 60
🫀 Zone 1 : 60 min
Warm-up: 10 min in Z1 (bike)Session:
30 min in Z1 (bike), 20 min in Z1 (running)
Very gentle recovery after a significant effort.
🏠
Indoor Cycling
– Threshold
View session
Duration : 60 min
Load (TRIMP) : 145
🫀 Zone 1 : 10 min
🫀 Zone 2 : 15 min
🫀 Zone 3 : 35 min
Warm-up: 15 min in Z2Session:
35 min in Z3
Cool-down: 10 min in Z1
🏠
Indoor Cycling
– Threshold
View session
Duration : 60 min
Load (TRIMP) : 160
🫀 Zone 1 : 20 min
🫀 Zone 2 : 10 min
🫀 Zone 4 : 30 min
Warm-up: 10 min in Z2Session:
3 x 10 min in Z4 (70% PMA), R = 5 min
Cool-down: 10 min in Z1
Tempo
🏠
Indoor Cycling
– MAP (PMA)
View session
Duration : 60 min
Load (TRIMP) : 155
🫀 Zone 1 : 25 min
🫀 Zone 2 : 15 min
🫀 Zone 5 : 20 min
Warm-up: 15 min in Z2Session:
4 blocks of :
5 min in Z5 (80% FTP)
R = 5 min between each block
Cool-down: 10 min in Z1
Anaerobic Threshold
🏠
Indoor Cycling
– Strength
View session
Duration : 60 min
Load (TRIMP) : 135
🫀 Zone 1 : 25 min
🫀 Zone 2 : 15 min
🫀 Zone 4 : 20 min
Warm-up: 15 min in Z2Session:
4 blocks of :
5 min in Z4 (75% PMA) cadence ~ 60 RPM
R = 5 min between each block
Cool-down: 10 min in Z1
Sub-Max Strength
🏠
Indoor Cycling
– MAP (PMA)
View session
Duration : 60 min
Load (TRIMP) : 159
🫀 Zone 1 : 17 min
🫀 Zone 2 : 15 min
🫀 Zone 4 : 28 min
Warm-up: 15 mins in Z2Session:
7 blocks of :
2 mins in Z4 (70% FTP) cadence ~ 60 RPM
2 mins in Z4 (70% FTP) cadence ~ 120 RPM
R = 1 min between each block
Cool-down: 10 mins in Z1
🏠
Indoor Cycling
– MAP (PMA)
View session
Duration : 60 min
Load (TRIMP) : 166
🫀 Zone 1 : 18 min
🫀 Zone 2 : 10 min
🫀 Zone 4 : 32 min
Warm-up: 10 mins in Z2Session:
8 blocks of :
2 mins in Z4 (70% FTP) cadence ~ 60 RPM
2 mins in Z4 (70% FTP) cadence ~ 120 RPM
R = 1 min between each block
Cool-down: 10 mins in Z1
🏠
Indoor Cycling
– Base Training
View session
Duration : 60 min
Load (TRIMP) : 115
🫀 Zone 1 : 5 min
🫀 Zone 2 : 55 min
Warm-up: 10 min in Z2 (free cadence)Session:
45 min in Z2 (cadence 85-95 RPM)
Cool-down: 5 min in Z1 (free cadence)
🏠
Indoor Cycling
– Base Training
View session
Duration : 60 min
Load (TRIMP) : 115
🫀 Zone 1 : 5 min
🫀 Zone 2 : 55 min
Warm-up:10 min in Z2 (free cadence)Session:
45 min in Z2 (alternate 5 min low resistance / 5 min medium resistance)
Cool-down:5 min in Z1 (free cadence)
🏠
Indoor Cycling
– Base Training
View session
Duration : 60 min
Load (TRIMP) : 115
🫀 Zone 1 : 5 min
🫀 Zone 2 : 55 min
Warm-up: 10 min in Z2 (free cadence)Session:
3 x (15 min Z2, increasing resistance on the block)
Cool-down: 5 min in Z1 (free cadence)
🏠
Indoor Cycling
– Base Training
View session
Duration : 60 min
Load (TRIMP) : 115
🫀 Zone 1 : 5 min
🫀 Zone 2 : 55 min
Warm-up: 10 min in Z2 (free cadence)Session:
3 x (15 min Z2, decreasing cadence on the block)
Cool-down: 5 min in Z1 (free cadence)
🏠
Indoor Cycling
– Base Training
View session
Duration : 60 min
Load (TRIMP) : 115
🫀 Zone 1 : 5 min
🫀 Zone 2 : 55 min
Warm-up: 10 min in Z2 (free cadence)Session:
3 x (10 min Z2 low resistance / 5 min Z2 high resistance)
Cool-down: 5 min in Z1 (free cadence)
🏠
Indoor Cycling
– Base Training
View session
Duration : 60 min
Load (TRIMP) : 115
🫀 Zone 1 : 5 min
🫀 Zone 2 : 55 min
Warm-up: 10 min in Z2 (free cadence)Session:
45 min in Z2 (progressive cadence every 15 min: 80 RPM, 90 RPM, 100 RPM)
Cool-down: 5 min in Z1 (free cadence)
🏠
Indoor Cycling
– Base Training
View session
Duration : 60 min
Load (TRIMP) : 110
🫀 Zone 1 : 10 min
🫀 Zone 2 : 50 min
Warm-up: 10 min in Z2 (free cadence)Session:
5 x (8 min Z2 / 1 min Z1 recovery)
Cool-down: 5 min in Z1 (free cadence)
🏠
Indoor Cycling
– Base Training
View session
Duration : 60 min
Load (TRIMP) : 115
🫀 Zone 1 : 5 min
🫀 Zone 2 : 55 min
Warm-up: 10 min in Z2 (free cadence)Session:
45 min in Z2 (progressive resistance every 15 min: low, medium, high)
Cool-down: 5 min in Z1 (free cadence)
🏠
Indoor Cycling
– Base Training
View session
Duration : 60 min
Load (TRIMP) : 130
🫀 Zone 1 : 5 min
🫀 Zone 2 : 40 min
🫀 Zone 3 : 15 min
Warm-up: 10 min in Z2 (free cadence)Session:
3 x (10 min Z2 / 5 min Z3 light tempo)
Cool-down: 5 min in Z1 (free cadence)
💪
Strength & Conditioning
View session
Duration : 60 min
🫀 Zone 1 : 27 min
🫀 Zone 2 : 21 min
🫀 Zone 3 : 9 min
🫀 Zone 4 : 3 min
Warm-up (10 min)- Jumping jacks, high knees, butt kicks, joint rotations.
- Plank : 3 sets of 45-60 seconds.
- Glute Bridge : 3 sets of 15-20 repetitions (maintain contraction for 2 seconds at the top).
- Walking Lunges : 3 sets of 10-12 repetitions per leg.
- Push-ups : 3 sets of 8-12 repetitions (on knees if needed).
- Superman : 3 sets of 12-15 repetitions.
- Russian Twist : 3 sets of 15-20 repetitions per side.
- Light Dumbbell Lateral Raises (or water bottles) : 3 sets of 12-15 repetitions.
Take 60-90 seconds of rest between each set.
Cool-down (10 min)- Gentle stretching of the muscle groups worked.
💪
Strength & Conditioning
View session
Duration : 60 min
🫀 Zone 1 : 27 min
🫀 Zone 2 : 21 min
🫀 Zone 3 : 9 min
🫀 Zone 4 : 3 min
Warm-up (10 min)- Dynamic joint movements of the upper body, some light push-ups.
Perform 3 rounds of the following circuit, with 60-90 seconds of rest between each round.
- Push-ups: 10-15 repetitions.
- Dumbbell Rowing (each arm alternatively): 12-15 repetitions per arm.
- Plank with arm advance (Plank Walk): 8-10 repetitions.
- Elastic chest pull: 15-20 repetitions.
- Burpees with push-ups (moderate pace): 8-10 repetitions.
- Active stretches for the upper body.
💪
Strength & Conditioning
View session
Duration : 60 min
🫀 Zone 1 : 27 min
🫀 Zone 2 : 21 min
🫀 Zone 3 : 9 min
🫀 Zone 4 : 3 min
Warm-up (10 min)- Trunk rotations, gentle twists, lateral bends.
- Paloff Press (with elastic or cable): 3 sets of 10-12 repetitions per side (isometric hold).
- Side medicine ball throws (against a wall): 3 sets of 8-10 throws per side.
- Russian twists with dumbbell/medicine ball (slow and controlled): 3 sets of 12-15 repetitions per side.
- Side Plank with hip lift: 3 sets of 10-12 repetitions per side.
- Torso Rotation (with or without stick): 3 sets of 15-20 repetitions per side.
Take 60-90 seconds of rest between each set.
Cool-down (10 min)- Gentle stretches for the obliques and psoas.
💪
Strength & Conditioning
View session
Duration : 60 min
🫀 Zone 1 : 27 min
🫀 Zone 2 : 21 min
🫀 Zone 3 : 9 min
🫀 Zone 4 : 3 min
Warm-up (10 min)- Joint mobilizations, light push-ups, elastic pulls with no added weight.
Perform 3-4 laps of the following circuit, with 60 seconds of rest between each lap.
- Specific swim elastic pulls (maximal strength): 10-12 explosive repetitions.
- Push-ups (with slow tempo on the descent): 8-12 repetitions.
- Reverse rowing: 8-12 repetitions.
- Plank with arm reaches: 8-10 repetitions.
- Tricep extensions (heavy if possible): 10-15 repetitions.
- Targeted upper body stretches.
💪
Strength & Conditioning
View session
Duration : 60 min
🫀 Zone 1 : 27 min
🫀 Zone 2 : 21 min
🫀 Zone 3 : 9 min
🫀 Zone 4 : 3 min
Warm-up (10 min)- Side leg swings, torso rotations, a few light lateral lunges.
- Renegade Row: 3 sets of 8-10 repetitions per arm.
- Lateral lunges with medicine ball push: 3 sets of 8-10 repetitions per side.
- Side plank with leg abduction: 3 sets of 10-12 repetitions per side.
- Bird-Dog with band (around hands/feet): 3 sets of 10-12 repetitions per side.
- Unilateral Farmer's Walk with dumbbell: 3 sets of 30-40 meters per side.
Take 60-90 seconds of rest between each set.
Cool-down (5 min)- Stretches for the adductors and obliques.
💪
Strength & Conditioning
View session
Duration : 60 min
🫀 Zone 1 : 27 min
🫀 Zone 2 : 21 min
🫀 Zone 3 : 9 min
🫀 Zone 4 : 3 min
Warm-up (10 min)- Torso rotations, arm swings, a few light Wood Chops.
- Rotating Medicine Ball Throws (against a wall): 3 sets of 8-10 throws per side (explosive).
- Russian Twists with Legs Raised (with weights): 3 sets of 15-20 repetitions per side.
- Kneeling Half Paloff Press (with elastic or cable): 3 sets of 10-12 repetitions per side.
- Side Plank with Dumbbell Row: 3 sets of 8-10 repetitions per arm.
- Jump Rope: 3 sets of 60 seconds (fast).
Take 90 seconds of rest between each set.
Cool-down (10 min)- Stretching of obliques, torso rotation.
💪
Strength & Conditioning
View session
Duration : 60 min
🫀 Zone 1 : 27 min
🫀 Zone 2 : 21 min
🫀 Zone 3 : 9 min
🫀 Zone 4 : 3 min
Warm-up (10 min)- Shoulder rotations, arm circles, a few light push-ups.
- Push-ups (variations: wide, close, elevated): 3 sets of 10-15 repetitions.
- Inverted Row: 3 sets of 10-15 repetitions.
- Dips (on a chair or parallel bars): 3 sets of 8-12 repetitions.
- Light Dumbbell Pull-overs or Medicine Ball: 3 sets of 12-15 repetitions.
- Bear Crawl: 3 sets of 20-30 meters (forward/backward).
Take 60-90 seconds of rest between each set.
Cool-down (10 min)- Stretches for pectorals, lats, and triceps.
💪
Strength & Conditioning
View session
Duration : 60 min
🫀 Zone 1 : 27 min
🫀 Zone 2 : 21 min
🫀 Zone 3 : 9 min
🫀 Zone 4 : 3 min
Warm-up (10 min)- Side leg swings, hip rotations.
- Single Leg RDL with Dumbbell: 3 sets of 8-10 repetitions per leg.
- Side Lunges: 3 sets of 10-12 repetitions per leg.
- Farmer's Walk with Dumbbell on one side: 3 sets of 30-40 meters per side.
- Side Bridge with knee touch: 3 sets of 10-12 repetitions per side.
- Side-Lying Leg Raises: 3 sets of 15-20 repetitions per side.
Take 60-90 seconds of rest between each set.
Cool-down (5 min)- Stretches for adductors, abductors, and obliques.
💪
Strength & Conditioning
View session
Duration : 60 min
🫀 Zone 1 : 27 min
🫀 Zone 2 : 21 min
🫀 Zone 3 : 9 min
🫀 Zone 4 : 3 min
Warm-up (10 min)- Light push-ups, dynamic shoulder rotations, arm swings.
- Plyometric Push-ups: 3 sets of 5-8 repetitions.
- Overhead Medicine Ball Throw: 3 sets of 8-10 throws (powerful).
- Clap Push-ups: 3 sets of 5-8 repetitions (for advanced level).
- Medicine Ball Slams: 3 sets of 8-10 repetitions.
- Explosive Resistance Band Chest Press: 3 sets of 12-15 repetitions.
Take 90 seconds of rest between each set.
Cool-down (10 min)- Dynamic stretches for pecs and shoulders.
💪
Strength & Conditioning
View session
Duration : 60 min
🫀 Zone 1 : 27 min
🫀 Zone 2 : 21 min
🫀 Zone 3 : 9 min
🫀 Zone 4 : 3 min
Warm-up (10 min)- Shoulder rotations, arm circles, a few light push-ups.
- Plank with arms extended and weight on the back: 3 sets of 30-45 seconds.
- Dumbbell Rowing (bent over): 3 sets of 10-12 repetitions.
- Bench Press with dumbbells (for core stability): 3 sets of 10-12 repetitions.
- Triceps Extensions on the ground (light Skullcrushers): 3 sets of 12-15 repetitions.
- I-Y-T with or without light weights (lying prone): 3 sets of 10-12 repetitions of each position.
Take 60-90 seconds of rest between each set.
Cool-down (10 min)- Stretches for the chest, lats, and triceps.
💪
Strength & Conditioning
View session
Duration : 60 min
🫀 Zone 1 : 27 min
🫀 Zone 2 : 21 min
🫀 Zone 3 : 9 min
🫀 Zone 4 : 3 min
Warm-up (10 min)- Trunk rotations, cat-cow, light planks.
- Landmine Anti-Rotation: 3 sets of 10-12 repetitions per side (with a challenging weight).
- Pallof Press in lunge position: 3 sets of 10-12 repetitions per side.
- Side Plank with Dumbbell Row: 3 sets of 8-10 repetitions per arm.
- Weighted Russian Twist (with heavy medicine ball or dumbbell): 3 sets of 15-20 repetitions per side.
- Plank with hand walk (Plank Walk): 3 sets of 8-10 repetitions.
Take 60-90 seconds of rest between each set.
Cool-down (5 min)- Gentle stretches for the obliques and back.
💪
Strength & Conditioning
View session
Duration : 60 min
🫀 Zone 1 : 27 min
🫀 Zone 2 : 21 min
🫀 Zone 3 : 9 min
🫀 Zone 4 : 3 min
Warm-up (10 min)- Torso rotations, cat-cow, light planks.
- Landmine Rotation (barbell rotations): 3 sets of 10-12 repetitions per side (controlled).
- Wood Chops (oblique pulls) with cable or elastic (top to bottom): 3 sets of 12-15 repetitions per side.
- Pallof Press in knight's position (Half-Kneeling): 3 sets of 10-12 repetitions per side (isometric hold).
- Side Plank with leg and arm lift (Star Plank): 3 sets of 20-30 seconds per side.
- Dead Bug with foam roller under lower back: 3 sets of 10-12 repetitions per side (very slow and controlled).
Take 60-90 seconds of rest between each set.
Cool-down (5 min)- Gentle stretches for the obliques and back.
💪
Strength & Conditioning
View session
Duration : 60 min
🫀 Zone 1 : 27 min
🫀 Zone 2 : 21 min
🫀 Zone 3 : 9 min
🫀 Zone 4 : 3 min
Warm-up (10 min)- Shoulder rotations, arm circles, a few light push-ups.
- Push-ups with elevated hands (to target the lower pectorals and triceps): 3 sets of 10-15 repetitions.
- Inverted Row with elevated feet: 3 sets of 8-12 repetitions.
- Overhead Press (shoulder press) with dumbbells: 3 sets of 10-12 repetitions.
- Face Pulls (face pull with elastic or cable): 3 sets of 15-20 repetitions.
- Plank with hand walk (Plank Walk): 3 sets of 8-10 repetitions (forward/back).
Take 60-90 seconds of rest between each set.
Cool-down (10 min)- Stretches for pectorals, lats, and shoulders.
💪
Strength & Conditioning
View session
Duration : 60 min
🫀 Zone 1 : 27 min
🫀 Zone 2 : 21 min
🫀 Zone 3 : 9 min
🫀 Zone 4 : 3 min
Warm-up (10 min)- Bodyweight squats, dynamic lunges, light jogging.
Perform 3-4 rounds of the circuit with 60 seconds of rest between rounds.
- Bodyweight squats (fast pace): 20-30 repetitions.
- Fast Box Step-overs (moderate height): 10-12 repetitions per leg.
- Single-leg calf raises (dynamic): 15-20 repetitions per leg.
- Wall Sit: 45-60 seconds.
- Quick jumps in place (small bounces): 45-60 seconds.
- Dynamic stretches and foam rolling for the legs.
💪
Strength & Conditioning
View session
Duration : 60 min
🫀 Zone 1 : 27 min
🫀 Zone 2 : 21 min
🫀 Zone 3 : 9 min
🫀 Zone 4 : 3 min
Warm-up (10 min)- Light cycling, light ground swimming, running drills.
Perform 3-4 rounds of the following circuit, with 90-120 seconds of rest between each round.
- Burpees with jump: 8-10 repetitions.
- Spin Bike: 3 minutes (sustained effort).
- Running in place (high cadence): 60 seconds.
- Plank with hand march (forward/backward): 10-12 steps.
- Single Leg RDL (bodyweight): 8-10 repetitions per leg.
- Gentle leg and back stretches.
💪
Strength & Conditioning
View session
Duration : 60 min
🫀 Zone 1 : 27 min
🫀 Zone 2 : 21 min
🫀 Zone 3 : 9 min
🫀 Zone 4 : 3 min
Warm-up (10 min)- Light rowing, light cycling, running drills.
Perform the complete cycle 3-4 times with 2-3 minutes of rest between each cycle.
- Rowing (sustained effort): 3 minutes.
- Fast running in place: 60 seconds.
- Simulated wetsuit removal (quick arm movements on the ground): 30 seconds.
- Spin Bike (sprint): 2 minutes.
- Squat Jumps: 10-12 repetitions.
- Fast running in place: 60 seconds.
- Active cool-down, dynamic stretching.
💪
Strength & Conditioning
View session
Duration : 60 min
🫀 Zone 1 : 27 min
🫀 Zone 2 : 21 min
🫀 Zone 3 : 9 min
🫀 Zone 4 : 3 min
Warm-up (10 min)- Glute bridges, leg swings (front/back), dynamic hamstring stretches.
- Romanian Deadlift (RDL) with dumbbells: 3-4 sets of 10-12 repetitions (controlled).
- Glute-Ham Raise (GHR) or Nordic Hamstring Curl (assisted if needed): 3-4 sets of 6-10 repetitions.
- Kettlebell Swings (focus on hip hinge): 3-4 sets of 12-15 repetitions.
- Single-leg Glute Bridges: 3 sets of 10-12 repetitions per leg.
- Good Mornings with resistance band (around neck and under feet): 3 sets of 15-20 repetitions.
Take 90 seconds of rest between each set.
Cool-down (10 min)- Static stretching of hamstrings and glutes.
💪
Strength & Conditioning
View session
Duration : 60 min
🫀 Zone 1 : 27 min
🫀 Zone 2 : 21 min
🫀 Zone 3 : 9 min
🫀 Zone 4 : 3 min
Warm-up (10 min)- Bodyweight squats, dynamic lunges, high knees.
- Wall Sit: 3 sets of 60-90 seconds (with or without weights on thighs).
- Step-ups with or without weights (on a box/chair): 3 sets of 12-15 repetitions per leg.
- Leg Extensions (if machine available): 3 sets of 12-15 repetitions (slow and controlled).
- Sissy Squats (assisted if needed): 3 sets of 10-15 repetitions.
- Reverse Lunges with dumbbells: 3 sets of 10-12 repetitions per leg.
Take 90 seconds of rest between each set.
Cool-down (10 min)- Static stretching of quadriceps and hip flexors.
💪
Strength & Conditioning
View session
Duration : 60 min
🫀 Zone 1 : 27 min
🫀 Zone 2 : 21 min
🫀 Zone 3 : 9 min
🫀 Zone 4 : 3 min
Warm-up (10 min)- Light stationary bike, dynamic bodyweight squats.
Perform 3-4 circuits of the following, with 60 seconds of rest between rounds.
- Bodyweight squats at a steady pace: 20-25 repetitions.
- Wall Sit (Roman chair): 60 seconds.
- Calf raises on two feet (steady pace): 25-30 repetitions.
- Bodyweight Hip Thrusts: 20-25 repetitions.
- Spin Bike: 2 minutes (moderate resistance, high cadence).
- Dynamic leg stretches, foam rolling.
💪
Strength & Conditioning
View session
Duration : 60 min
🫀 Zone 1 : 27 min
🫀 Zone 2 : 21 min
🫀 Zone 3 : 9 min
🫀 Zone 4 : 3 min
Warm-up (10 min)- Bodyweight squats, dynamic lunges, a few light jumps.
- Back Squat or Heavy Goblet Squat: 4 sets of 5-8 repetitions (heavy, focus on explosiveness on the ascent).
- Heavy Dumbbell Front Lunges: 3 sets of 6-8 repetitions per leg.
- Leg Press: 3 sets of 8-10 repetitions (heavy, controlled descent).
- Deadlift or Romanian Deadlift (RDL): 3 sets of 6-8 repetitions (moderate to heavy, excellent technique).
- Weighted Step-ups with weighted vest or dumbbells: 3 sets of 8-10 repetitions per leg.
Rest for 2-3 minutes between each set.
Cool-down (10 min)- Static stretches for quadriceps, hamstrings, and glutes.
💪
Strength & Conditioning
View session
Duration : 60 min
🫀 Zone 1 : 27 min
🫀 Zone 2 : 21 min
🫀 Zone 3 : 9 min
🫀 Zone 4 : 3 min
Warm-up (10 min)- Ankle circles, heel-to-toe, small jumps.
- Single-Leg Calf Raises with dumbbell (on a step, full range): 4 sets of 8-12 repetitions per leg.
- Explosive Calf Jumps: 3 sets of 15-20 repetitions (fast and reactive).
- Seated Calf Raises (if machine) or with dumbbell on knees: 3 sets of 12-15 repetitions.
- Dynamic rebounds on the forefoot (kangaroo jumps in place): 3 sets of 20-30 repetitions.
Take 90 seconds of rest between each set.
Cool-down (10 min)- Static stretches for calves and feet.
💪
Strength & Conditioning
View session
Duration : 60 min
🫀 Zone 1 : 27 min
🫀 Zone 2 : 21 min
🫀 Zone 3 : 9 min
🫀 Zone 4 : 3 min
Warm-up (10 min)- Glute bridges, leg swings, dynamic stretches for hamstrings.
- Romanian Deadlift (RDL) with heavy dumbbells (slow descent 3-4 sec): 4 sets of 6-8 repetitions.
- Nordic Hamstring Curl (with minimal assistance, focus on descent): 3 sets of 4-6 repetitions.
- Glute-Ham Raise (GHR) (if machine, focus on slow descent): 3 sets of 6-8 repetitions.
- Swiss Ball Hamstring Curls (with a hold in extension): 3 sets of 10-12 repetitions.
Take 90-120 seconds of rest between each set.
Cool-down (10 min)- Static stretches for hamstrings and glutes.
💪
Strength & Conditioning
View session
Duration : 60 min
🫀 Zone 1 : 27 min
🫀 Zone 2 : 21 min
🫀 Zone 3 : 9 min
🫀 Zone 4 : 3 min
Warm-up (10 min)- Joint mobilizations (knees, hips).
- Slow bodyweight squats, light dynamic lunges.
- Squat (Back Squat or Goblet Squat): 4 sets of 5-6 repetitions with a descent of 4-5 seconds (quick ascent).
- Bulgarian Split Squats with dumbbells: 3 sets of 6-8 repetitions per leg, descent of 3-4 seconds.
- Sissy Squats (assisted if needed): 3 sets of 8-10 repetitions, descent of 3-4 seconds.
- Leg Extension (machine): 3 sets of 10-12 repetitions, descent of 3-4 seconds (slow and controlled).
Take 90-120 seconds of rest between each set.
Cool-down (10 min)- Long static stretches for quadriceps.
💪
Strength & Conditioning
View session
Duration : 60 min
🫀 Zone 1 : 27 min
🫀 Zone 2 : 21 min
🫀 Zone 3 : 9 min
🫀 Zone 4 : 3 min
Warm-up (10 min)- Hip mobilizations, leg swings.
- Bodyweight glute bridges, Good Mornings.
- Nordic Hamstring Curl: 4 sets of 4-6 repetitions (focus on the slowest descent possible, minimal assistance).
- Romanian Deadlift (RDL) with dumbbells: 3 sets of 6-8 repetitions, descent of 4-5 seconds.
- Glute-Ham Raise (GHR): 3 sets of 6-8 repetitions, focus on slow descent.
- Leg Curl (machine): 3 sets of 10-12 repetitions, 3-4 seconds return phase.
Take 90-120 seconds of rest between each set.
Cool-down (10 min)- Long static stretches for hamstrings and glutes.
💪
Strength & Conditioning
View session
Duration : 60 min
🫀 Zone 1 : 27 min
🫀 Zone 2 : 21 min
🫀 Zone 3 : 9 min
🫀 Zone 4 : 3 min
Warm-up (10 min)- Dynamic mobilizations (hips, knees).
- Bodyweight Good Mornings, light Hip Thrusts.
- Romanian Deadlift (RDL): 4 sets of 5-6 repetitions with a descent of 4-5 seconds (quick up).
- Single Leg RDL with dumbbell: 3 sets of 6-8 repetitions per leg, descent of 3-4 seconds.
- Single Leg Glute Bridge: 3 sets of 10-12 repetitions per leg, descent of 3-4 seconds.
- Hyperextensions (on a back extension bench): 3 sets of 10-12 repetitions, descent of 3-4 seconds.
Take 90-120 seconds of rest between each set.
Cool-down (10 min)- Long static stretches of hamstrings and glutes.
💪
Strength & Conditioning
View session
Duration : 60 min
🫀 Zone 1 : 27 min
🫀 Zone 2 : 21 min
🫀 Zone 3 : 9 min
🫀 Zone 4 : 3 min
Warm-up (10 min)- Shoulder rotations, arm circles, light wrist stretches.
- Assisted Pull-ups (or vertical pull on machine): 3 sets of 5-8 repetitions, descent of 4-5 seconds.
- Push-ups: 3 sets of 8-12 repetitions, descent of 3-4 seconds (controlled).
- Bent-over Dumbbell Row: 3 sets of 8-10 repetitions, descent of 3-4 seconds.
- Dips (on bench or parallel bars): 3 sets of 8-10 repetitions, descent of 3-4 seconds.
Take 90 seconds of rest between each set.
Cool-down (10 min)- Static stretches of pectorals, lats, triceps, and biceps.
💪
Strength & Conditioning
View session
Duration : 60 min
🫀 Zone 1 : 27 min
🫀 Zone 2 : 21 min
🫀 Zone 3 : 9 min
🫀 Zone 4 : 3 min
Warm-up (15 min)- Light jumps, quick step-ups.
- Some very light drop jumps.
- Drop Jumps from a low box (15-20 cm): 4 sets of 5-6 repetitions (focus on quick cushioning and stability).
- Box Jumps with a very slow descent: 3 sets of 6-8 repetitions (the descent from the box should be controlled over 3-4 seconds).
- Bounding with emphasis on cushioning: 3 sets of 20-30 meters.
- Maximal Vertical Jumps with controlled landing: 3 sets of 5-6 repetitions (focus on slow landing).
Take 90-120 seconds of rest between each set.
Cool-down (10 min)- Dynamic leg stretches.
💪
Strength & Conditioning
View session
Duration : 60 min
🫀 Zone 1 : 27 min
🫀 Zone 2 : 21 min
🫀 Zone 3 : 9 min
🫀 Zone 4 : 3 min
Warm-up (10 min)- Knee and hip mobilizations.
- Slow bodyweight squats, dynamic lunges.
- Assisted Single-Leg Squats (Pistol Squat): 4 sets of 4-6 repetitions per leg, with a descent of 5-6 seconds (assisted ascent or two-footed return).
- Step-downs: 3 sets of 8-10 repetitions per leg, descent of 3-4 seconds from a 30-40 cm box/stair.
- Forward Lunges with dumbbells: 3 sets of 6-8 repetitions per leg, descent of 4-5 seconds.
- Single-Leg Leg Extension (if machine available): 3 sets of 10-12 repetitions per leg, return phase of 3-4 seconds.
Take 90-120 seconds of rest between each set.
Cool-down (10 min)- Static stretching of quadriceps and hip flexors.
💪
Strength & Conditioning
View session
Duration : 60 min
🫀 Zone 1 : 27 min
🫀 Zone 2 : 21 min
🫀 Zone 3 : 9 min
🫀 Zone 4 : 3 min
Warm-up (10 min)- Hip mobilizations, leg swings.
- Bodyweight Good Mornings, glute bridges.
- Single-Leg Glute Bridge (with or without weight on the hips): 4 sets of 6-8 repetitions per leg, descent of 4-5 seconds.
- Swiss Ball Hamstring Curls (with hold in extension): 3 sets of 10-12 repetitions, return phase of 3-4 seconds.
- Romanian Deadlifts on 2 feet with dumbbells: 3 sets of 8-10 repetitions, descent of 4-5 seconds.
- Assisted Skater Squats: 3 sets of 6-8 repetitions per leg, descent of 3-4 seconds.
Take 90-120 seconds of rest between each set.
Cool-down (10 min)- Long static stretches for hamstrings and glutes.
💪
Strength & Conditioning
View session
Duration : 60 min
🫀 Zone 1 : 27 min
🫀 Zone 2 : 21 min
🫀 Zone 3 : 9 min
🫀 Zone 4 : 3 min
Warm-up (10 min)- Hip mobilizations, dynamic glute bridges.
- Good Mornings with body weight.
- Romanian Deadlift (RDL) on one leg (Single Leg RDL) with dumbbell: 4 sets of 5-6 repetitions per leg, descent of 4-5 seconds.
- Reverse Lunges with dumbbells: 3 sets of 8-10 repetitions per leg, descent of 3-4 seconds.
- Step-ups with weighted vest or dumbbells: 3 sets of 8-10 repetitions per leg, descent of 3-4 seconds.
- Hip Thrusts on one leg (with or without weights): 3 sets of 10-12 repetitions per leg, descent of 3-4 seconds.
Rest 90-120 seconds between each set.
Cool-down (10 min)- Long static stretches for glutes and hamstrings.
💪
Strength & Conditioning
View session
Duration : 60 min
🫀 Zone 1 : 27 min
🫀 Zone 2 : 21 min
🫀 Zone 3 : 9 min
🫀 Zone 4 : 3 min
Warm-up (10 min)- Shoulder rotations, arm circles, light wrist stretches.
- Push-ups: 4 sets of 6-8 repetitions, descent of 4-5 seconds (controlled, chest to the ground).
- Dumbbell Bench Press: 3 sets of 8-10 repetitions, descent of 3-4 seconds.
- Dips (on bench or parallel bars): 3 sets of 8-10 repetitions, descent of 3-4 seconds.
- Overhead Press (shoulder press) with dumbbells: 3 sets of 8-10 repetitions, descent of 3-4 seconds.
Rest 90 seconds between each set.
Cool-down (10 min)- Static stretches for chest, triceps, and shoulders.
💪
Strength & Conditioning
View session
Duration : 60 min
🫀 Zone 1 : 27 min
🫀 Zone 2 : 21 min
🫀 Zone 3 : 9 min
🫀 Zone 4 : 3 min
Warm-up (15 min)- Light jumps, light bounding strides.
- Some very light Drop Jumps.
- Broad Jumps with controlled landing: 4 sets of 5-6 repetitions (focus on the slowness of the landing).
- Lateral Jumps with cushioning: 3 sets of 8-10 repetitions per side (focus on depth and control of the cushioning).
- Bounding with emphasis on the braking phase: 3 sets of 20-30 meters.
- Low hurdle jumps (if available) with cushioned landing: 3 sets of 8-10 repetitions (focus on the softness of the landing).
Take 90-120 seconds of rest between each set.
Cool-down (10 min)- Dynamic stretching of the legs.
💪
Strength & Conditioning
View session
Duration : 60 min
🫀 Zone 1 : 27 min
🫀 Zone 2 : 21 min
🫀 Zone 3 : 9 min
🫀 Zone 4 : 3 min
Warm-up (10 min)- Gentle mobilizations of the spine and pelvis.
- Light planks.
- Plank: 3-4 sets of 90-120 seconds of hold.
- Side Plank: 3-4 sets of 60-90 seconds per side.
- Bird-Dog: 3 sets of 15-20 repetitions per side (slow and controlled).
- Dead Bug: 3 sets of 15-20 repetitions per side (slow and controlled).
- Glute Bridge: 3 sets of 20-25 repetitions with 2 sec hold at the top.
Take 60-90 seconds of rest between each set.
Cool-down (10 min)- Gentle stretches for the lower back and hip flexors.
💪
Strength & Conditioning
View session
Duration : 60 min
🫀 Zone 1 : 27 min
🫀 Zone 2 : 21 min
🫀 Zone 3 : 9 min
🫀 Zone 4 : 3 min
Warm-up (10 min)- Shoulder and upper back mobilizations.
- A few Supermans.
- Horizontal Pull (Seated Row) or Bent-over Row: 4 sets of 12-15 repetitions (moderate-heavy, focus on scapular retraction).
- Face Pulls (with band or cable): 3 sets of 15-20 repetitions (focus on rotator cuff muscles and upper back).
- Superman (with a hold of 3-5 seconds at the top): 3 sets of 15-20 repetitions.
- Reverse Fly (with light dumbbells or band): 3 sets of 15-20 repetitions.
- Shrugs with dumbbells: 3 sets of 15-20 repetitions.
Take 60-90 seconds of rest between each set.
Cool-down (10 min)- Static stretches for pectorals and shoulders.
💪
Strength & Conditioning
View session
Duration : 60 min
🫀 Zone 1 : 27 min
🫀 Zone 2 : 21 min
🫀 Zone 3 : 9 min
🫀 Zone 4 : 3 min
Warm-up (10 min)- Gentle spinal mobilizations.
- Light planks.
- Plank with long hold: 4 sets of 60-90 seconds.
- Dead Bug (slow and controlled): 3 sets of 15-20 repetitions per side.
- Roll-outs with Ab Wheel or Swiss Ball: 3 sets of 10-12 repetitions (focus on controlling lumbar extension).
- Hollow Body Hold: 3 sets of 30-45 seconds hold.
- Bird-Dog with a 2-3 seconds hold: 3 sets of 12-15 repetitions per side.
Take 60-90 seconds of rest between each set.
Cool-down (10 min)- Gentle stretches for the lower back and hip flexors.
💪
Strength & Conditioning
View session
Duration : 60 min
🫀 Zone 1 : 27 min
🫀 Zone 2 : 21 min
🫀 Zone 3 : 9 min
🫀 Zone 4 : 3 min
Warm-up (10 min)- Trunk and hip mobilizations.
- Dynamic planks (forward-backward, sideways).
- Pallof Press (with elastic band or cable): 4 sets of 8-10 repetitions per side (resist rotation, slow and controlled movement).
- Wood Chops (with dumbbell or cable): 3 sets of 8-10 repetitions per side (slow and controlled movement, core power).
- Side Plank with leg raise: 3 sets of 10-12 repetitions per side.
- Russian Twists (with or without weights, controlled): 3 sets of 20-25 repetitions.
- Bird-Dog with a 3-5 seconds hold: 3 sets of 10-12 repetitions per side.
Take 60-90 seconds of rest between each set.
Cool-down (10 min)- Gentle stretches for obliques and lower back.
💪
Strength & Conditioning
View session
Duration : 60 min
🫀 Zone 1 : 27 min
🫀 Zone 2 : 21 min
🫀 Zone 3 : 9 min
🫀 Zone 4 : 3 min
Warm-up (10 min)- Trunk and hip mobilizations.
- Side planks.
- Russian Twists (with Med Ball or weight, fast and controlled): 4 sets of 20-30 repetitions.
- Side Plank with leg raise: 3 sets of 10-12 repetitions per side.
- Wood Chops (with dumbbell or cable): 3 sets of 10-12 repetitions per side (slow and controlled movement, core power).
- Mountain Climbers (fast): 3 sets of 45-60 seconds.
- Bird-Dog with 2-3 seconds hold: 3 sets of 12-15 repetitions per side.
Take 60-90 seconds of rest between each set.
Cool-down (10 min)- Gentle stretches for obliques and lower back.
💪
Strength & Conditioning
View session
Duration : 60 min
🫀 Zone 1 : 27 min
🫀 Zone 2 : 21 min
🫀 Zone 3 : 9 min
🫀 Zone 4 : 3 min
Warm-up (10 min)- Trunk and pelvis mobilizations.
- Dynamic planks (forward-backward, sideways).
- Med Ball Slams (throwing medicine ball to the ground, explosive): 4 sets of 8-10 repetitions.
- Rotational Med Ball Throws (rotational throws against the wall): 3 sets of 8-10 repetitions per side (oblique power).
- Renegade Rows (row in plank position with dumbbells): 3 sets of 8-10 repetitions per arm (stability and strength).
- Cable Wood Chops (or with resistance band, explosive): 3 sets of 10-12 repetitions per side.
- Side Plank with torso rotation (arm under the body): 3 sets of 10-12 repetitions per side.
Take 60-90 seconds of rest between each set.
Cool-down (10 min)- Gentle stretches of the obliques and lower back.
💪
Strength & Conditioning
View session
Duration : 60 min
🫀 Zone 1 : 27 min
🫀 Zone 2 : 21 min
🫀 Zone 3 : 9 min
🫀 Zone 4 : 3 min
Warm-up (10 min)- Shoulder and upper back mobilizations.
- A few Supermans.
- Horizontal Row (Seated Row) or Bent-over Row: 4 sets of 10-12 repetitions (moderate-heavy, focus on scapular retraction).
- Face Pulls (with elastic or cable): 3 sets of 15-20 repetitions (focus on rotator cuff muscles and upper back).
- Superman (with 3-5 seconds hold at the top): 3 sets of 15-20 repetitions.
- Reverse Fly (with light dumbbells or elastic): 3 sets of 15-20 repetitions.
- Shrugs with dumbbells: 3 sets of 15-20 repetitions.
Take 60-90 seconds of rest between each set.
Cool-down (10 min)- Static stretching of pectorals and shoulders.
💪
Strength & Conditioning
View session
Duration : 60 min
🫀 Zone 1 : 27 min
🫀 Zone 2 : 21 min
🫀 Zone 3 : 9 min
🫀 Zone 4 : 3 min
Warm-up (10 min)- Torso and pelvis mobilizations.
- Dynamic planks (front-back, lateral).
- Med Ball Slams (slamming medicine ball to the ground, explosive): 4 sets of 8-10 repetitions.
- Rotational Med Ball Throws (rotational throws against wall): 3 sets of 8-10 repetitions per side (oblique power).
- Renegade Rows (row in plank position with dumbbells): 3 sets of 8-10 repetitions per arm (stability and strength).
- Cable Wood Chops (or with resistance band, explosive): 3 sets of 10-12 repetitions per side.
- Side Plank with trunk rotation (arm under the body): 3 sets of 10-12 repetitions per side.
Take 60-90 seconds of rest between each set.
Cool-down (10 min)- Gentle stretches for obliques and lower back.
💪
Strength & Conditioning
View session
Duration : 60 min
🫀 Zone 1 : 27 min
🫀 Zone 2 : 21 min
🫀 Zone 3 : 9 min
🫀 Zone 4 : 3 min
Warm-up (10 min)- Mobilizations of shoulders and upper back.
- A few Supermans.
- Horizontal Pull (Seated Row) or Bent-over Row: 4 sets of 10-12 repetitions (moderate-heavy, focus on scapular retraction).
- Face Pulls (with elastic band or cable): 3 sets of 15-20 repetitions (focus on rotator cuff and upper back muscles).
- Superman (with hold for 3-5 seconds at the top): 3 sets of 15-20 repetitions.
- Reverse Fly (with light dumbbells or elastic band): 3 sets of 15-20 repetitions.
- Shrugs with dumbbells: 3 sets of 15-20 repetitions.
Take 60-90 seconds of rest between each set.
Cool-down (10 min)- Static stretches for pectorals and shoulders.
💪
Strength & Conditioning
View session
Duration : 60 min
🫀 Zone 1 : 27 min
🫀 Zone 2 : 21 min
🫀 Zone 3 : 9 min
🫀 Zone 4 : 3 min
Warm-up (10 min)- Core and pelvis mobilizations.
- Dynamic planks (quick forward-backward, sideways).
- Med Ball Slams (maximal medicine ball throws to the ground): 5 sets of 6-8 repetitions.
- Rotational Med Ball Throws (explosive wall throws): 4 sets of 6-8 repetitions per side (oblique power).
- Renegade Rows (Rowing in plank position with dumbbells, quick): 4 sets of 6-8 repetitions per arm (stability and strength).
- Cable Wood Chops (or with resistance band, very explosive): 4 sets of 8-10 repetitions per side.
- Side Plank with torso rotation (arm under body, quick): 4 sets of 8-10 repetitions per side.
Take 60-90 seconds of rest between each set.
Cool-down (10 min)- Gentle stretches for the obliques and lower back.
💪
Strength & Conditioning
View session
Duration : 60 min
🫀 Zone 1 : 27 min
🫀 Zone 2 : 21 min
🫀 Zone 3 : 9 min
🫀 Zone 4 : 3 min
Warm-up (10 min)- Shoulder and upper back mobilizations.
- Some quick Supermans.
- Horizontal Row (Seated Row) or Bent-over Row: 5 sets of 8-10 repetitions (moderate-heavy, focus on rapid scapular retraction).
- Face Pulls (with elastic or cable): 4 sets of 12-15 repetitions (focus on rotator cuff muscles and upper back, fast).
- Superman (with 2-3 seconds hold at the top): 4 sets of 12-15 repetitions.
- Reverse Fly (with light dumbbells or elastic): 4 sets of 12-15 repetitions.
- Shrugs with dumbbells: 4 sets of 12-15 repetitions.
Take 60-90 seconds of rest between each set.
Cool-down (10 min)- Static stretches for pecs and shoulders.
💪
Strength & Conditioning
View session
Duration : 60 min
🫀 Zone 1 : 27 min
🫀 Zone 2 : 21 min
🫀 Zone 3 : 9 min
🫀 Zone 4 : 3 min
Warm-up (10 min)- Active trunk mobilizations.
- Dynamically plank with gentle rotations.
- Pallof Press (with resistance band or cable, rapid movement): 5 sets of 8-10 repetitions per side (resisting rotation).
- Medicine Ball Chops (rotational throws against the ground/wall, explosive): 4 sets of 8-10 repetitions per side.
- Side Plank with Quick Leg Lift: 4 sets of 10-12 repetitions per side.
- Russian Twists (with light weight, quick and controlled): 4 sets of 20-30 repetitions.
- Bird-Dog with full extension and short hold (1s): 4 sets of 12-15 repetitions per side.
Take 60-90 seconds of rest between each set.
Cool-down (10 min)- Gentle stretches of obliques and lower back.
💪
Strength & Conditioning
View session
Duration : 60 min
🫀 Zone 1 : 27 min
🫀 Zone 2 : 21 min
🫀 Zone 3 : 9 min
🫀 Zone 4 : 3 min
Warm-up (10 min)- Shoulder and upper back mobilizations.
- A few quick Supermans.
- Pull-ups or Lat Pulldown with additional resistance (weighted): 5 sets of 6-8 repetitions (heavy, explosive).
- Overhead Press with dumbbells: 4 sets of 8-10 repetitions (moderate-heavy, quick).
- Inverted Row or Horizontal Row: 4 sets of 10-12 repetitions (quick and controlled).
- Push-ups with feet elevated or clapping hands: 4 sets of 10-15 repetitions (explosive).
- Face Pulls (with elastic or cable, quick): 4 sets of 12-15 repetitions.
Take 90-120 seconds of rest between each set.
Cool-down (10 min)- Static stretches for chest, lats, and shoulders.
💪
Strength & Conditioning
View session
Duration : 60 min
🫀 Zone 1 : 27 min
🫀 Zone 2 : 21 min
🫀 Zone 3 : 9 min
🫀 Zone 4 : 3 min
Warm-up (15 min)- 10 min on the ergometer bike with 6-8 maximal sprints of 10s.
- Very rapid bodyweight squats, explosive jump lunges.
- Maximal vertical jumps.
- Box Jumps (high box, explosive): 6 sets of 2-3 repetitions (focus on maximum height and ultra-quick landing).
- Broad Jumps (maximal long jumps): 5 sets of 2-4 repetitions (focus on maximum horizontal propulsion).
- Kettlebell Swings (heavy and ultra-explosive): 6 sets of 4-6 repetitions.
- Plyometric Push-ups (explosive push-ups with clap): 5 sets of 5-7 repetitions.
- Calf Jumps (Pogo Jumps): 5 sets of 10-15 repetitions (very rapid, focus on elasticity and bounce).
Take 2-3 minutes of rest between each set. 4-5 minutes of rest between blocks.
Cool-down (10 min)- Very light dynamic stretching of the legs.
💪
Strength & Conditioning
View session
Duration : 60 min
🫀 Zone 1 : 27 min
🫀 Zone 2 : 21 min
🫀 Zone 3 : 9 min
🫀 Zone 4 : 3 min
Warm-up (10 min)- Very rapid dynamic shoulder joint mobilizations.
- Some explosive push-ups.
- Vertical Pull (Lat Pulldown) or Weighted/Assisted Pull-ups: 6 sets of 5-7 repetitions (heavy, focus on maximum pulling power).
- Barbell or Dumbbell Bench Press: 5 sets of 6-8 repetitions (moderate-heavy, fast).
- Bent Over Row (Barbell Row or Dumbbell Row): 5 sets of 6-8 repetitions (heavy, focus on ultra-quick scapular retraction).
- Explosive Push-ups (with clap if possible): 5 sets of 6-10 repetitions.
- Swimming Exercises with Resistance Bands (simulating arm movements, ultra-quick): 5 sets of 15-20 seconds.
Take 90-120 seconds of rest between each set.
Cool-down (10 min)- Static stretches for pectorals, lats, and shoulders.
💪
Strength & Conditioning
View session
Duration : 60 min
🫀 Zone 1 : 27 min
🫀 Zone 2 : 21 min
🫀 Zone 3 : 9 min
🫀 Zone 4 : 3 min
Warm-up (15 min)- 10 min on ergometer bike with 8-10 sprints of 15s at max cadence.
- Dynamic leg mobilizations.
- Force-Endurance Circuit (5-6 rounds, very short rest between exercises, 30-60s between rounds):
- Squat Jumps (fast): 8-10 repetitions.
- Split Jumps (very fast): 6-8 repetitions per leg.
- Box Step-ups (on low box, ultra-quick): 8-10 repetitions per leg.
- Standing Calf Raises on One Leg (very fast): 10-12 repetitions per leg.
- Burpees (maximum pace): 5-7 repetitions.
The goal is to maintain maximum pace with good form. Minimal rest between exercises.
Cool-down (10 min)- Very light static stretching of quadriceps, hamstrings, and glutes.
💪
Strength & Conditioning
View session
Duration : 60 min
🫀 Zone 1 : 27 min
🫀 Zone 2 : 21 min
🫀 Zone 3 : 9 min
🫀 Zone 4 : 3 min
Warm-up (15 min)- Full body mobilizations.
- Light jumps, bodyweight squats, light Burpees.
- Anaerobic Circuit (6-7 rounds, minimal rest between exercises, max 30s between rounds):
- Squat Thrusters (with light dumbbells): 6-8 repetitions (explosive).
- Quick push-ups: 8-10 repetitions.
- Split Jumps (very fast): 5-7 repetitions per leg.
- Kettlebell Swings (explosive): 5-7 repetitions.
- Commando Plank (moving from forearms to hands, very fast): 20-30 seconds.
- Burpees (maximum pace): 4-6 repetitions.
The goal is to achieve ultra-rapid and intense metabolic fatigue. Push yourself to the max on each round.
Cool-down (10 min)- Light dynamic and static stretches.
💪
Strength & Conditioning
View session
Duration : 60 min
🫀 Zone 1 : 27 min
🫀 Zone 2 : 21 min
🫀 Zone 3 : 9 min
🫀 Zone 4 : 3 min
Warm-up (15 min)- Hip and hamstring mobilizations.
- Very fast dynamic Glute Bridges.
- A few light and very fast Kettlebell Swings.
- Hip Thrusts (with barbell or dumbbell on hips): 6 sets of 4-6 repetitions (heavy, focus on explosion at the top and maximal glute contraction).
- Romanian Deadlift (RDL) with barbell or dumbbells: 5 sets of 5-7 repetitions (heavy, focus on hamstring stretch on descent and ultra-explosive ascent).
- Good Mornings (with light bar or stick): 5 sets of 8-10 repetitions (focus on technique and posterior chain engagement, very fast).
- Sprints over 15-20 meters (with resistance band if possible): 6-8 repetitions (maximum effort, complete recovery).
- Box Jumps (moderate height, ultra-explosive): 5 sets of 3-5 repetitions.
Take 90-120 seconds of rest between each set, 2-3 minutes for sprints.
Cool-down (10 min)- Long static stretches for hamstrings and glutes.
💪
Strength & Conditioning
View session
Duration : 60 min
🫀 Zone 1 : 27 min
🫀 Zone 2 : 21 min
🫀 Zone 3 : 9 min
🫀 Zone 4 : 3 min
Warm-up (15 min)- 10 min on ergometer bike with 8-10 maximum sprints of 8-10s.
- Very dynamic bodyweight squats, quick jump lunges.
- Light jumps in place.
- Broad Jumps with quick recovery: 6 sets of 3-4 repetitions (focus on maximum distance and quick transitions).
- Star Jumps: 5 sets of 8-10 repetitions (explosive, arms and legs).
- Continuous low hurdle jumps (or cones): 5 sets of 6-8 repetitions (minimize ground contact time).
- Pogo Jumps on one leg: 5 sets of 8-12 repetitions per leg (very quick, focus on elasticity).
- Alternating Jump Lunges: 4 sets of 5-7 repetitions per leg (power and balance).
Take 2-3 minutes of rest between each set. 3-4 minutes of rest between blocks.
Cool-down (10 min)- Very light dynamic leg stretches.
💪
Strength & Conditioning
View session
Duration : 60 min
🫀 Zone 1 : 27 min
🫀 Zone 2 : 21 min
🫀 Zone 3 : 9 min
🫀 Zone 4 : 3 min
Warm-up (10 min)- Very quick dynamic shoulder joint mobilizations.
- A few explosive push-ups.
- Lat Pulldown or Weighted/Assisted Pull-ups: 6 sets of 4-6 repetitions (heavy, focus on maximum pulling power).
- Bench Press with barbell or dumbbells: 5 sets of 5-7 repetitions (moderate-heavy, ultra-quick).
- Bent Over Row (Barbell Row or Dumbbell Row): 5 sets of 5-7 repetitions (heavy, focus on ultra-quick scapular retraction).
- Explosive Push-ups (with a clap if possible): 5 sets of 5-8 repetitions.
- External/Internal Shoulder Rotations (with elastic band, moderate resistance, ultra-quick): 5 sets of 8-10 repetitions per side.
Take 90-120 seconds of rest between each set.
Cool-down (10 min)- Static stretching of pectorals, lats, and shoulders.
💪
Strength & Conditioning
View session
Duration : 60 min
🫀 Zone 1 : 27 min
🫀 Zone 2 : 21 min
🫀 Zone 3 : 9 min
🫀 Zone 4 : 3 min
Warm-up (15 min)- 10 min on ergometer bike with 10-12 sprints of 10s at maximum cadence.
- Dynamic leg mobilizations.
- Force-Endurance Circuit (6-7 rounds, very very short rest between exercises, 20-30s between rounds):
- Goblet Squat with Kettlebell (light, very quick): 10-12 repetitions.
- Walking Lunges (ultra-quick): 8-10 repetitions per leg.
- Box Step-ups (on very low box, ultra-quick): 10-12 repetitions per leg.
- Calf Raises on one leg (very quick): 15-20 repetitions per leg.
- Mountain Climbers (maximum pace): 30-45 seconds.
- Burpees (maximum pace): 5-7 repetitions.
The goal is to maintain a maximum pace with good form. Minimal rest between exercises.
Cool-down (10 min)- Very light static stretching of quadriceps, hamstrings, and glutes.
💪
Strength & Conditioning
View session
Duration : 60 min
🫀 Zone 1 : 27 min
🫀 Zone 2 : 21 min
🫀 Zone 3 : 9 min
🫀 Zone 4 : 3 min
Warm-up (15 min)- Complete body mobilizations.
- Light jumps, bodyweight squats, light Burpees.
- Anaerobic Circuit (7-8 rounds, minimal rest between exercises, 15-20s max between rounds):
- Squat Thrusters (with light dumbbells): 5-7 repetitions (explosive).
- Quick Push-ups: 7-9 repetitions.
- Split Jumps (very fast): 4-6 repetitions per leg.
- Kettlebell Swings (explosive): 4-6 repetitions.
- Commando Plank (forearm to hands, very fast): 15-25 seconds.
- Burpees (maximum pace): 3-5 repetitions.
The goal is to achieve ultra-rapid and intense metabolic fatigue. Push yourself to the max on each round.
Cool-down (10 min)- Light dynamic and static stretches.
💪
Strength & Conditioning
View session
Duration : 60 min
🫀 Zone 1 : 27 min
🫀 Zone 2 : 21 min
🫀 Zone 3 : 9 min
🫀 Zone 4 : 3 min
Warm-up (15 min)- Hip and hamstring mobilizations.
- Very quick dynamic Glute Bridges.
- A few light and very fast Kettlebell Swings.
- Hip Thrusts (with barbell or dumbbell on hips): 6 sets of 3-5 repetitions (heavy, focus on explosion at the top and maximum glute contraction).
- Romanian Deadlift (RDL) with barbell or dumbbells: 5 sets of 4-6 repetitions (heavy, focus on stretching the hamstrings on the way down and ultra-explosive ascent).
- Good Mornings (with light barbell or stick): 5 sets of 6-8 repetitions (focus on technique and posterior chain engagement, very fast).
- Sprints of 10-15 meters (with resistance band if possible): 8-10 repetitions (maximum effort, full recovery).
- Box Jumps (moderate height, ultra-explosive): 5 sets of 2-4 repetitions.
Take 90-120 seconds of rest between each set, 2-3 minutes for sprints.
Cool-down (10 min)- Long static stretches for hamstrings and glutes.
💪
Strength & Conditioning
View session
Duration : 60 min
🫀 Zone 1 : 27 min
🫀 Zone 2 : 21 min
🫀 Zone 3 : 9 min
🫀 Zone 4 : 3 min
Warm-up (10 min)- Active mobilizations of the trunk and pelvis.
- Gentle dynamic planks (forward-backward, lateral).
- Plank with alternating shoulder taps: 4 sets of 45-60 seconds (maintaining pelvic stability).
- Side Plank with hip dips: 4 sets of 12-15 repetitions per side.
- Bird-Dog (slow and controlled): 4 sets of 12-15 repetitions per side (lumbar stability).
- Russian Twists (with light weights, controlled): 4 sets of 20-30 repetitions (oblique strength).
- Dead Bug (slow and controlled): 4 sets of 10-12 repetitions per side (coordination and deep stability).
Take 60-90 seconds of rest between each set.
Cool-down (10 min)- Gentle stretches for obliques and lower back.
💪
Strength & Conditioning
View session
Duration : 60 min
🫀 Zone 1 : 27 min
🫀 Zone 2 : 21 min
🫀 Zone 3 : 9 min
🫀 Zone 4 : 3 min
Warm-up (10 min)- Shoulder and upper back mobilizations.
- Some slow Supermans.
- Deadlift or heavy RDL: 4 sets of 6-8 repetitions (focus on overall strength of the posterior chain).
- Good Mornings (with light bar or stick): 4 sets of 12-15 repetitions (focus on technique and engagement of the posterior chain).
- Superman (with hold of 3-5 seconds at the top): 4 sets of 12-15 repetitions (strengthening the lower back and upper back).
- Reverse Fly (with light dumbbells or band): 4 sets of 12-15 repetitions (strengthening the upper back).
- Shrugs with dumbbells: 4 sets of 12-15 repetitions (strengthening the traps for carrying a bag).
Take 90-120 seconds of rest between each set.
Cool-down (10 min)- Static stretches for pectorals, lats, and shoulders.
💪
Strength & Conditioning
View session
Duration : 60 min
🫀 Zone 1 : 27 min
🫀 Zone 2 : 21 min
🫀 Zone 3 : 9 min
🫀 Zone 4 : 3 min
Warm-up (10 min)- Active mobilizations of the torso and pelvis.
- Gentle dynamic planks (forward-backward, lateral).
- Plank with dumbbell row (Renegade Row): 4 sets of 8-10 repetitions per arm (maintain pelvic stability).
- Side Plank with torso rotation (arm under body): 4 sets of 10-12 repetitions per side.
- Pallof Press (with cable or elastic band, maintain tension): 4 sets of 10-12 repetitions per side (resist rotation).
- Rollouts with Ab Wheel (or Swiss Ball): 4 sets of 8-10 repetitions (resist lumbar extension).
- Dead Bug with light weight (on opposite hands and feet): 4 sets of 10-12 repetitions per side (coordination and deep stability).
Take 60-90 seconds of rest between each set.
Cool-down (10 min)- Gentle stretching of obliques and lower back.
💪
Strength & Conditioning
View session
Duration : 60 min
🫀 Zone 1 : 27 min
🫀 Zone 2 : 21 min
🫀 Zone 3 : 9 min
🫀 Zone 4 : 3 min
Warm-up (10 min)- Shoulder and upper back mobilization.
- Some slow Supermans.
- Deadlift or heavy RDL: 4 sets of 5-7 reps (focus on overall posterior chain strength).
- Good Mornings (with light bar or stick): 4 sets of 10-12 reps (focus on technique and posterior chain engagement).
- Superman (with 3-5 seconds hold at the top): 4 sets of 12-15 reps (strengthening lower back and upper back).
- Bent-Over Dumbbell Row: 4 sets of 10-12 reps (back strength).
- Dumbbell Shrugs: 4 sets of 12-15 reps (strengthening traps for backpack carrying).
Take 90-120 seconds of rest between each set.
Cool-down (10 min)- Static stretches for the chest, back, and shoulders.
💪
Strength & Conditioning
View session
Duration : 60 min
🫀 Zone 1 : 27 min
🫀 Zone 2 : 21 min
🫀 Zone 3 : 9 min
🫀 Zone 4 : 3 min
Warm-up (10 min)- Shoulder and upper back mobilization.
- Some slow Supermans.
- Deadlift or heavy RDL: 4 sets of 5-7 reps (focus on overall posterior chain strength).
- Good Mornings (with light bar or stick): 4 sets of 10-12 reps (focus on technique and posterior chain engagement).
- Superman (with 3-5 seconds hold at the top): 4 sets of 12-15 reps (strengthening lower back and upper back).
- Bent-Over Dumbbell Row: 4 sets of 10-12 reps (back strength).
- Dumbbell Shrugs: 4 sets of 12-15 reps (strengthening traps for backpack carrying).
Take 90-120 seconds of rest between each set.
Cool-down (10 min)- Static stretches for the chest, back, and shoulders.
💪
Strength & Conditioning
View session
Duration : 60 min
🫀 Zone 1 : 27 min
🫀 Zone 2 : 21 min
🫀 Zone 3 : 9 min
🫀 Zone 4 : 3 min
Warm-up (10 min)- Light jogging in place, joint rotations, some light squats and push-ups.
Perform 3-4 rounds of the following circuit, with 60-90 seconds of rest between each round.
- Bodyweight squat: 15-20 repetitions.
- Push-ups: 10-15 repetitions.
- Alternating lunges: 12-15 repetitions per leg.
- Mountain Climbers: 30-45 seconds.
- Rowing with resistance band (or dumbbells): 15-20 repetitions.
- Plank: 45-60 seconds.
- Light stretches and cool-down.
💪
Strength & Conditioning
View session
Duration : 60 min
🫀 Zone 1 : 27 min
🫀 Zone 2 : 21 min
🫀 Zone 3 : 9 min
🫀 Zone 4 : 3 min
Warm-up (10 min)- Cat-cow, torso rotations, light planks.
- Landmine Anti-Rotation: 3 sets of 10-12 repetitions per side.
- Weighted Plank: 3 sets of 30-45 seconds.
- Hanging Leg Raises: 3 sets of 8-12 repetitions (or knees to chest).
- Medicine Ball Slams: 3 sets of 10-12 repetitions (powerful).
- Dumbbell Bench Press (for stabilization): 3 sets of 10-12 repetitions.
Rest for 60-90 seconds between each set.
Cool-down (5 min)- Gentle core stretches.
💪
Strength & Conditioning
View session
Duration : 60 min
🫀 Zone 1 : 27 min
🫀 Zone 2 : 21 min
🫀 Zone 3 : 9 min
🫀 Zone 4 : 3 min
Warm-up (10 min)- Dynamic arm movements, hip and torso rotations.
- Squat with band above the knees: 3 sets of 15-20 repetitions.
- Chest Pull Apart with band: 3 sets of 15-20 repetitions.
- Walking Lunges with band on ankles: 3 sets of 10-12 repetitions per leg.
- Overhead Press with band: 3 sets of 12-15 repetitions.
- Sitting Rowing with band: 3 sets of 15-20 repetitions.
- Plank with lateral walk (band on feet): 3 sets of 10-12 steps each side.
Rest for 60 seconds between each set.
Cool-down (10 min)- Gentle stretching of the worked muscles.
💪
Strength & Conditioning
View session
Duration : 60 min
🫀 Zone 1 : 27 min
🫀 Zone 2 : 21 min
🫀 Zone 3 : 9 min
🫀 Zone 4 : 3 min
Warm-up (10 min)- Joint mobilizations of the shoulders, arm circles.
- Swimming resistance band (a few light repetitions).
- Assisted Pull-ups or Vertical Pulls: 4 sets of 10-12 repetitions.
- Push-ups: 4 sets of 12-15 repetitions.
- Bent-Over Dumbbell Rows: 3 sets of 12-15 repetitions per arm.
- Triceps Dips (on bench): 3 sets of 12-15 repetitions.
- Front Raises and Lateral Raises (light dumbbells): 3 sets of 15-20 repetitions.
Rest for 60-90 seconds between each set.
Cool-down (10 min)- Static stretches for the chest, back, shoulders, triceps.
💪
Strength & Conditioning
View session
Duration : 60 min
🫀 Zone 1 : 27 min
🫀 Zone 2 : 21 min
🫀 Zone 3 : 9 min
🫀 Zone 4 : 3 min
Warm-up (10 min)- Trunk and pelvis mobilizations.
- Dynamic planks (forward-backward).
- Pallof Press (with resistance band or cable): 4 sets of 10-12 repetitions per side (resist rotation).
- Wood Chops (with dumbbell or cable): 3 sets of 10-12 repetitions per side (slow and controlled movement).
- Side Plank with Leg Raise: 3 sets of 10-12 repetitions per side.
- Russian Twists (with or without weight): 3 sets of 20-25 repetitions (controlled, without jerks).
- Bird-Dog with hold for 3-5 seconds: 3 sets of 10-12 repetitions per side.
Rest for 60-90 seconds between each set.
Cool-down (10 min)- Gentle static stretches for the obliques and lower back.
🥾
Trail Running
– Threshold
View session
Duration : 60 min
D+ : 300
Load (TRIMP) : 133
🫀 Zone 1 : 24 min
🫀 Zone 2 : 15 min
🫀 Zone 3 : 5 min
🫀 Zone 4 : 16 min
Warm-up: 15min Z2Main set:
8x2min Z4 R=2min
finish with 5min Z3
Cool down: 10min Z1
🥾
Trail Running
– Strength x Cadence
View session
Duration : 60 min
D+ : 400
Load (TRIMP) : 123
🫀 Zone 1 : 25 min
🫀 Zone 2 : 19 min
🫀 Zone 3 : 10 min
🫀 Zone 5 : 6 min
Warm-up: 15min Z2Main set:
6x60s Z5 uphill R=3min
2x(5min Z3 / 2min Z2) rolling
Cool down: 10min Z1
🥾
Trail Running
– MAP (PMA)
View session
Duration : 60 min
D+ : 400
Load (TRIMP) : 144
🫀 Zone 1 : 24 min
🫀 Zone 2 : 20 min
🫀 Zone 5 : 16 min
Warm-up: 15min Z2Main set:
8x2min Z5 R=2min
finish with 5min Z2
Cool down: 10min Z1
🥾
Trail Running
– Strength x Cadence
View session
Duration : 60 min
D+ : 400
Load (TRIMP) : 129
🫀 Zone 1 : 27 min
🫀 Zone 2 : 15 min
🫀 Zone 4 : 18 min
Warm-up: 15min Z2Main set:
3x(6min Z4 uphill / 3min Z1 flat) R=4min
Cool down: 10min Z1
🥾
Trail Running
– Strength x Cadence
View session
Duration : 60 min
D+ : 700
Load (TRIMP) : 131
🫀 Zone 1 : 25 min
🫀 Zone 2 : 23 min
🫀 Zone 5 : 12 min
Warm-up: 15min Z2Main set:
4x(3min Z5 climb / 2min Z2 descent) R=5min
Cool down: 10min Z1
🥾
Trail Running
– Specific Pace
View session
Duration : 60 min
D+ : 200
Load (TRIMP) : 125
🫀 Zone 1 : 15 min
🫀 Zone 2 : 25 min
🫀 Zone 3 : 20 min
Warm-up: 15min Z2Main set:
2x(10min Z3 / 5min Z2) R=5min
Cool down: 10min Z1
🥾
Trail Running
– Strength x Cadence
View session
Duration : 60 min
D+ : 650
Load (TRIMP) : 123
🫀 Zone 1 : 28 min
🫀 Zone 2 : 15 min
🫀 Zone 3 : 10 min
🫀 Zone 5 : 7 min
Warm-up: 15min Z2Main set:
7x1min Z5 R=3min
10min Z3
Cool down: 10min Z1
🥾
Trail Running
– Threshold
View session
Duration : 60 min
D+ : 250
Load (TRIMP) : 152
🫀 Zone 1 : 16 min
🫀 Zone 2 : 20 min
🫀 Zone 4 : 24 min
Warm-up: 15min Z2Main set:
3x8min Z4 R=3min
finish with 5min Z2
Cool down: 10min Z1
🥾
Trail Running
– V02 Max
View session
Duration : 60 min
D+ : 300
Load (TRIMP) : 205
🫀 Zone 1 : 10 min
🫀 Zone 2 : 15 min
🫀 Zone 3 : 5 min
🫀 Zone 5 : 30 min
Warm-up: 15min Z2Main set:
6x1:30min Z5 R=2min
finish with 5min Z3
Cool down: 10min Z1
🥾
Trail Running
– Fartlek
View session
Duration : 60 min
D+ : 200
Load (TRIMP) : 107
🫀 Zone 1 : 19 min
🫀 Zone 2 : 35 min
🫀 Zone 3 : 6 min
Warm-up: 15min Z2Main set:
2x(10min Z2 / 3min Z3) R=4min
finish with 5min Z1
Cool down: 10min Z1
🥾
Trail Running
– Strength
View session
Duration : 60 min
D+ : 400
Load (TRIMP) : 147
🫀 Zone 1 : 21 min
🫀 Zone 2 : 15 min
🫀 Zone 4 : 24 min
Warm-up: 15min Z2Main set:
12x2min Z4 R=1min
Cool down: 10min Z1
🥾
Trail Running
– Hill Repeats
View session
Duration : 60 min
D+ : 200
Load (TRIMP) : 115
🫀 Zone 1 : 20 min
🫀 Zone 2 : 25 min
🫀 Zone 3 : 15 min
Warm-up: 15min Z2Main set:
3x5min Z3 R=5min
10min Z2
Cool down: 10min Z1
🥾
Trail Running
– Threshold
View session
Duration : 60 min
D+ : 600
Load (TRIMP) : 160
🫀 Zone 1 : 10 min
🫀 Zone 2 : 15 min
🫀 Zone 3 : 20 min
🫀 Zone 4 : 15 min
Warm-up: 15min Z2Main set:
15min Z3 continuous
10min Z4 uphill
5min Z3 downhill
5min Z4 uphill
Cool down: 10min Z1
🥾
Trail Running
– MAP (PMA)
View session
Duration : 60 min
D+ : 900
Load (TRIMP) : 116
🫀 Zone 1 : 31 min
🫀 Zone 2 : 20 min
🫀 Zone 5 : 9 min
Warm-up: 20min Z2Main set:
3x(3min Z5 / 2min Z1) R=5min
Cool down: 15min Z1
🥾
Trail Running
– Strength x Cadence
View session
Duration : 60 min
D+ : 600
Load (TRIMP) : 107
🫀 Zone 1 : 37 min
🫀 Zone 2 : 15 min
🫀 Zone 5 : 8 min
Warm-up: 15min Z2Main set:
4x(2min Z5 / 3min Z1) R=5min
Cool down: 10min Z1
🥾
Trail Running
– Technique/Efficiency
View session
Duration : 60 min
D+ : 250
Load (TRIMP) : 109
🫀 Zone 1 : 27 min
🫀 Zone 2 : 25 min
🫀 Zone 4 : 8 min
Warm-up: 15min Z2Main set:
10min Z2
8x1min Z4 downhill R=1min
10min Z1
Cool down: 10min Z1
🥾
Trail Running
– Specific Pace
View session
Duration : 60 min
D+ : 600
Load (TRIMP) : 130
🫀 Zone 1 : 10 min
🫀 Zone 2 : 30 min
🫀 Zone 3 : 20 min
Warm-up: 15min Z2Main set:
20min Z3 continuous
15min Z2
Cool down: 10min Z1
🥾
Trail Running
– Fartlek
View session
Duration : 60 min
D+ : 300
Load (TRIMP) : 123
🫀 Zone 1 : 29 min
🫀 Zone 2 : 15 min
🫀 Zone 4 : 16 min
Warm-up: 15min Z2Main set:
8x2min Z4 R=2min
finish with 5min Z1
Cool down: 10min Z1
🥾
Trail Running
– MAP (PMA)
View session
Duration : 60 min
D+ : 750
Load (TRIMP) : 134
🫀 Zone 1 : 25 min
🫀 Zone 2 : 20 min
🫀 Zone 4 : 6 min
🫀 Zone 5 : 9 min
Warm-up: 20min Z2Main set:
3x(3min Z5 / 2min Z4) R=5min
Cool down: 15min Z1
🏃♂️
Running
– V02 Max
View session
Duration : 60.5 min
Load (TRIMP) : 124.5
🫀 Zone 1 : 37 min
🫀 Zone 2 : 10 min
🫀 Zone 5 : 14 min
Warm-up: 10 min in Z2Session:
27 x 30 s in Z5, R = 1 min
Cool-down: 10 min in Z1
🏃♂️
Running
– V02 Max
View session
Duration : 60.5 min
Load (TRIMP) : 112.5
🫀 Zone 1 : 40 min
🫀 Zone 2 : 10 min
🫀 Zone 5 : 11 min
Warm-up: 10 min in Z2Session:
7 blocks of :
1 min 30 s in Z5
R = 5 min between each block
Cool-down: 10 min in Z1
🥾
Trail Running
– Technique/Efficiency
View session
Duration : 60.5 min
D+ : 600
Load (TRIMP) : 161
🫀 Zone 1 : 16 min
🫀 Zone 2 : 17 min
🫀 Zone 4 : 28 min
Warm-up: 15min Z2Main set:
4x7min Z4 uphill
3x30sec Z2 focus form R=3min
Cool down: 10min Z1
🥾
Trail Running
– Strength x Cadence
View session
Duration : 60.67 min
D+ : 350
Load (TRIMP) : 122.35
🫀 Zone 1 : 19 min
🫀 Zone 2 : 35 min
🫀 Zone 5 : 7 min
Warm-up: 15min Z2Main set:
10x40s Z5 on ascent R=1min
20min Z2 rolling terrain
Cool down: 10min Z1
🏃♂️
Running
– V02 Max
View session
Duration : 61 min
Load (TRIMP) : 148
🫀 Zone 1 : 28 min
🫀 Zone 2 : 15 min
🫀 Zone 5 : 18 min
Warm-up: 15 min in Z2Session:
18 x 1 min in Z5, R = 1 min
Cool-down: 10 min in Z1
🏃♂️
Running
– V02 Max
View session
Duration : 61 min
Load (TRIMP) : 148
🫀 Zone 1 : 28 min
🫀 Zone 2 : 15 min
🫀 Zone 5 : 18 min
Warm-up: 15 min in Z2Session:
9 x 2 min in Z5, R = 2 min
Cool-down: 10 min in Z1
🏃♂️
Running
– Threshold
View session
Duration : 61 min
Load (TRIMP) : 139
🫀 Zone 1 : 25 min
🫀 Zone 2 : 15 min
🫀 Zone 4 : 21 min
Warm-up: 15 min in Z2Session:
3 x 7 min in Z4, R = 5 min
Cool-down: 10 min in Z1
🏃♂️
Running
– Hill Repeats
View session
Duration : 61 min
Distance : 12 m
Load (TRIMP) : 149
🫀 Zone 1 : 19 min
🫀 Zone 3 : 40 min
🫀 Zone 5 : 2 min
Warm-up: 15min jog Z2Main set:
4x10min Z3 R=5min
5x100m Z5 R=1min
Cool down: 10min easy Z1
🚴♂️
Cycling
– Fartlek
View session
Duration : 61 min
Load (TRIMP) : 119
🫀 Zone 1 : 39 min
🫀 Zone 2 : 10 min
🫀 Zone 5 : 12 min
Warm-up: 10 mins in Z2Session:
30 x 24 s in Z5 (150% PMA), R = 1 min
Cool-down: 10 mins in Z1
🚴♂️
Cycling
– Fartlek
View session
Duration : 61 min
Load (TRIMP) : 124
🫀 Zone 1 : 34 min
🫀 Zone 2 : 15 min
🫀 Zone 5 : 12 min
Warm-up: 15 min in Z2Session:
3 blocks of :
4 x 1 min in Z5 (150% PMA), R = 2 min
R = 3 min between each block
Cool-down: 10 min in Z1
🏠
Indoor Cycling
– MAP (PMA)
View session
Duration : 61 min
Load (TRIMP) : 130
🫀 Zone 1 : 33 min
🫀 Zone 2 : 15 min
🫀 Zone 5 : 14 min
Warm-up: 15 min in Z2Session:
3 blocks of :
3 x 20 s in Z5 (100% PMA), R = 40 s
3 x 30 s in Z5 (100% PMA), R = 30 s
3 x 40 s in Z5 (100% PMA), R = 20 s
R = 4 min 30 s between each block
Cool-down: 10 min in Z1
🏠
Indoor Cycling
– MAP (PMA)
View session
Duration : 61 min
Load (TRIMP) : 107
🫀 Zone 1 : 42 min
🫀 Zone 2 : 10 min
🫀 Zone 5 : 9 min
Warm-up: 10 mins in Z2Session:
9 x 1 min in Z5 (100% PMA) cadence ~ 100 RPM, R = 4 mins
Cool-down: 10 mins in Z1
🏠
Indoor Cycling
– MAP (PMA)
View session
Duration : 61 min
Load (TRIMP) : 143
🫀 Zone 1 : 33 min
🫀 Zone 2 : 10 min
🫀 Zone 5 : 18 min
Warm-up: 10 min in Z2Session:
2 blocks of :
1 min in Z5 (100% FTP) cadence ~ 100 RPM, R = 1 min
2 min in Z5 (100% FTP) cadence ~ 100 RPM, R = 2 min
3 min in Z5 (100% FTP) cadence ~ 100 RPM, R = 3 min
2 min in Z5 (100% FTP) cadence ~ 100 RPM, R = 2 min
1 min in Z5 (100% FTP) cadence ~ 100 RPM, R = 1 min
R = 5 min between each block
Cool-down: 10 min in Z1
This session is perfect if you want to improve uphill
🥾
Trail Running
– Hill Repeats
View session
Duration : 61 min
D+ : 600
Load (TRIMP) : 136
🫀 Zone 1 : 16 min
🫀 Zone 2 : 30 min
🫀 Zone 4 : 15 min
Warm-up: 15min Z2Main set:
3x(5min Z4 / 5min Z2) R=3min
Cool down: 10min Z1
🥾
Trail Running
– V02 Max
View session
Duration : 61 min
D+ : 900
Load (TRIMP) : 142
🫀 Zone 1 : 22 min
🫀 Zone 2 : 25 min
🫀 Zone 5 : 14 min
Warm-up: 15min Z2Main set:
7x2min Z5 R=2min
Focus on steep climbs
finish with 10min Z2
Cool down: 10min Z1
🥾
Trail Running
– Fartlek
View session
Duration : 61 min
D+ : 200
Load (TRIMP) : 140
🫀 Zone 1 : 13 min
🫀 Zone 2 : 25 min
🫀 Zone 3 : 15 min
🫀 Zone 4 : 8 min
Warm-up: 15min Z2Main set:
15min Z3
4x2min Z4 R=1min
10min Z2
Cool down: 10min Z1
🥾
Trail Running
– Cadence
View session
Duration : 61 min
Load (TRIMP) : 138
🫀 Zone 1 : 18 min
🫀 Zone 2 : 21 min
🫀 Zone 3 : 10 min
🫀 Zone 4 : 12 min
Warm-up: 15min Z2Main set:
3x(4min Z4 / 2min Z2) R=4min
wrap 10min Z3 wave
Cool down: 10min Z1
🥾
Trail Running
– Strength x Cadence
View session
Duration : 61 min
D+ : 350
Load (TRIMP) : 136
🫀 Zone 1 : 16 min
🫀 Zone 2 : 30 min
🫀 Zone 4 : 15 min
Warm-up: 15min Z2Main set:
3x(5min Z4 / 5min Z2) R=3min
Cool down: 10min Z1
🥾
Trail Running
– V02 Max
View session
Duration : 61 min
D+ : 950
Load (TRIMP) : 137
🫀 Zone 1 : 27 min
🫀 Zone 2 : 20 min
🫀 Zone 5 : 14 min
Warm-up: 20min Z2Main set:
7x2min Z5 R=2min jog to start
Cool down: 15min Z1
🥾
Trail Running
– MAP (PMA)
View session
Duration : 61 min
D+ : 550
Load (TRIMP) : 136
🫀 Zone 1 : 26 min
🫀 Zone 2 : 15 min
🫀 Zone 4 : 20 min
Warm-up: 15min Z2Main set:
5x4min Z4 R=4min
Cool down: 10min Z1
🥾
Trail Running
– Fartlek
View session
Duration : 61 min
D+ : 400
Load (TRIMP) : 132
🫀 Zone 1 : 19 min
🫀 Zone 2 : 25 min
🫀 Zone 3 : 5 min
🫀 Zone 4 : 12 min
Warm-up: 15min Z2Main set:
6x2min Z4 R=1min
5x1min Z3 R=1min
10min Z2 flat
Cool down: 10min Z1
🥾
Trail Running
– Trail Specific
View session
Duration : 61 min
D+ : 200
Load (TRIMP) : 127
🫀 Zone 1 : 16 min
🫀 Zone 2 : 24 min
🫀 Zone 3 : 21 min
Warm-up: 15min Z2Main set:
3x(7min Z3 on rolling / 3min Z2 easy) R=3min
Cool down: 10min Z1
🥾
Trail Running
– MAP (PMA)
View session
Duration : 61 min
D+ : 700
Load (TRIMP) : 156
🫀 Zone 1 : 26 min
🫀 Zone 2 : 15 min
🫀 Zone 5 : 20 min
Warm-up: 15min Z2Main set:
5x4min Z5 R=4min
Cool down: 10min Z1
🥾
Trail Running
– Strength x Cadence
View session
Duration : 61 min
D+ : 400
Load (TRIMP) : 106
🫀 Zone 1 : 36 min
🫀 Zone 2 : 15 min
🫀 Zone 4 : 10 min
Warm-up: 15min Z2Main set:
5x(2min Z4 / 2min Z1) R=4min
Cool down: 10min Z1
🥾
Trail Running
– Hill Repeats
View session
Duration : 61 min
D+ : 500
Load (TRIMP) : 126
🫀 Zone 1 : 16 min
🫀 Zone 2 : 25 min
🫀 Zone 3 : 20 min
Warm-up: 15min Z2Main set:
4x5min Z3 R=2min
10min Z2 steady finish
Cool down: 10min Z1
🥾
Trail Running
– MAP (PMA)
View session
Duration : 61 min
D+ : 600
Load (TRIMP) : 136
🫀 Zone 1 : 26 min
🫀 Zone 2 : 15 min
🫀 Zone 4 : 20 min
Warm-up: 15min Z2Main set:
5x4min Z4 R=4min
Cool down: 10min Z1
🏊♀️
Swimming
– Specific Pace
View session
Duration : 61.5 min
Distance : 3200 m
Load (TRIMP) : 171.5
🫀 Zone 1 : 16 min
🫀 Zone 2 : 8 min
🫀 Zone 3 : 11 min
🫀 Zone 4 : 27 min
Warm-up: 400m in Z2 Swim of choice Session:
2 blocks of:
2 x 150m in Z3, R = 15s NC
3 x 100m in Z4, R = 15s NC (50 fast / 50 smooth)
300m in Z4 PB PQ
3 x 100m in Z4, R = 15s PQ
R = 2 min between each block
Cool-down: 400m in Z1 4 strokes
🏊♀️
Swimming
– MAP (PMA)
View session
Duration : 61.83 min
Distance : 3000 m
Load (TRIMP) : 217.83
🫀 Zone 1 : 10 min
🫀 Zone 2 : 8 min
🫀 Zone 3 : 4 min
🫀 Zone 4 : 20 min
🫀 Zone 5 : 20 min
Warm-up: 400m in Z2 PB Session:
5 x 200m in Z5, R = 20 s NC fast
200m in Z3 NC gentle
2 x 500m in Z4, R = 30 s NC fast
Cool-down: 400m in Z1 Choice of swim
🏃♂️
Running
– Threshold
View session
Duration : 62 min
Load (TRIMP) : 153
🫀 Zone 1 : 25 min
🫀 Zone 2 : 10 min
🫀 Zone 4 : 27 min
Warm-up: 10 mn in Z2Session:
3 x 9 mn in Z4, R = 5 mn
Cool-down: 10 mn in Z1
🏃♂️
Running
– V02 Max
View session
Duration : 62 min
Distance : 9000 m
Load (TRIMP) : 192
🫀 Zone 1 : 22 min
🫀 Zone 2 : 10 min
🫀 Zone 5 : 30 min
Warm-up: 10 mn in Z2Session:
3 x 3000m in Z5 (90% VMA), R = 4 mn
Cool-down: 10 mn in Z1
🏃♂️
Running
– Threshold
View session
Duration : 62 min
Load (TRIMP) : 135
🫀 Zone 1 : 31 min
🫀 Zone 2 : 10 min
🫀 Zone 4 : 21 min
Warm-up: 10 min in Z2Session:
7 x 3 min in Z4, R = 3 min
Cool-down: 10 min in Z1
🏊♀️
Swimming
– V02 Max
View session
Duration : 62 min
Distance : 2750 m
Load (TRIMP) : 190
🫀 Zone 1 : 9 min
🫀 Zone 2 : 8 min
🫀 Zone 3 : 30 min
🫀 Zone 5 : 15 min
Warm-up: 400m in Z2 PB Session:
15 blocks of:
50m in Z5 Max effort NC
100m in Z3 Easy breaststroke
R = 30 s between each block
Cool-down: 100m in Z1 4 strokes
🚴♂️
Cycling
– MAP (PMA)
View session
Duration : 62 min
Load (TRIMP) : 177
🫀 Zone 1 : 22 min
🫀 Zone 2 : 15 min
🫀 Zone 5 : 25 min
Warm-up: 15 min in Z2Session:
5 x 5 min in Z5, R = 3 min
Cool-down: 10 min in Z1
🚴♂️
Cycling
– Fartlek
View session
Duration : 62 min
Load (TRIMP) : 125
🫀 Zone 1 : 35 min
🫀 Zone 2 : 15 min
🫀 Zone 5 : 12 min
Warm-up: 15 min in Z2Session:
4 blocks of :
3 x 1 min in Z5 (150% FTP), R = 2 min
R = 3 min between each block
Cool-down: 10 min in Z1
🏠
Indoor Cycling
– Base Training
View session
Duration : 62 min
Load (TRIMP) : 117
🫀 Zone 1 : 7 min
🫀 Zone 2 : 55 min
Warm-up: 10 min in Z2 (free cadence)Session:
3 x (10 min Z2 cadence 70 RPM / 5 min Z2 cadence 100 RPM) R=1 min Z1 between each block
Cool-down: 5 min in Z1 (free cadence)
🥾
Trail Running
– Trail Specific
View session
Duration : 62 min
D+ : 400
Load (TRIMP) : 138
🫀 Zone 1 : 16 min
🫀 Zone 2 : 31 min
🫀 Zone 4 : 15 min
Warm-up: 15min Z2Main set:
3x(5min Z4 / 2min Z2) R=3min
10min Z2
Cool down: 10min Z1
🥾
Trail Running
– Technique/Efficiency
View session
Duration : 62 min
D+ : 300
Load (TRIMP) : 122
🫀 Zone 1 : 22 min
🫀 Zone 2 : 30 min
🫀 Zone 4 : 10 min
Warm-up: 15min Z2Main set:
5x2min Z4 downhill R=3min
15min Z2 flat
Cool down: 10min Z1
🥾
Trail Running
– V02 Max
View session
Duration : 62 min
D+ : 400
Load (TRIMP) : 147
🫀 Zone 1 : 22 min
🫀 Zone 2 : 15 min
🫀 Zone 3 : 10 min
🫀 Zone 4 : 10 min
🫀 Zone 5 : 5 min
Warm-up: 15min Z2Main set:
5x2min Z4 R=2min
5x1min Z5 R=1min
finish with 10min Z3
Cool down: 10min Z1
🥾
Trail Running
– Fartlek
View session
Duration : 62 min
D+ : 300
Load (TRIMP) : 132
🫀 Zone 1 : 22 min
🫀 Zone 2 : 25 min
🫀 Zone 4 : 15 min
Warm-up: 15min Z2Main set:
5x(3min Z4 technical / 2min Z2) R=3min
Cool down: 10min Z1
🥾
Trail Running
– Strength x Cadence
View session
Duration : 62 min
D+ : 600
Load (TRIMP) : 132
🫀 Zone 1 : 22 min
🫀 Zone 2 : 25 min
🫀 Zone 4 : 15 min
Warm-up: 15min Z2Main set:
5x(3min Z4 / 2min Z2) R=3min
Cool down: 10min Z1
🥾
Trail Running
– Trail Specific
View session
Duration : 62 min
D+ : 200
Load (TRIMP) : 137
🫀 Zone 1 : 27 min
🫀 Zone 2 : 15 min
🫀 Zone 4 : 20 min
Warm-up: 15min Z2Main set:
4x(5min Z4 / 2min Z1) R=3min
Cool down: 10min Z1
🥾
Trail Running
– V02 Max
View session
Duration : 62 min
D+ : 800
Load (TRIMP) : 135
🫀 Zone 1 : 25 min
🫀 Zone 2 : 25 min
🫀 Zone 5 : 12 min
Warm-up: 15min Z2Main set:
4x3min Z5 R=5min
10min Z2 descent
Cool down: 10min Z1
🥾
Trail Running
– V02 Max
View session
Duration : 62 min
D+ : 350
Load (TRIMP) : 143
🫀 Zone 1 : 28 min
🫀 Zone 2 : 15 min
🫀 Zone 3 : 5 min
🫀 Zone 5 : 14 min
Warm-up: 15min Z2Main set:
7x2min Z5 R=3min
finish with 5min Z3
Cool down: 10min Z1
🥾
Trail Running
– Trail Specific
View session
Duration : 62 min
D+ : 350
Load (TRIMP) : 145
🫀 Zone 1 : 19 min
🫀 Zone 2 : 23 min
🫀 Zone 4 : 20 min
Warm-up: 15min Z2Main set:
4x(5min Z4 / 2min Z2) R=3min
Cool down: 10min Z1
🥾
Trail Running
– Hill Repeats
View session
Duration : 62 min
D+ : 500
Load (TRIMP) : 142
🫀 Zone 1 : 22 min
🫀 Zone 2 : 20 min
🫀 Zone 4 : 20 min
Warm-up: 15min Z2Main set:
5x4min Z4 R=3min
finish with 5min Z2
Cool down: 10min Z1
🥾
Trail Running
– Cadence
View session
Duration : 62 min
D+ : 300
Load (TRIMP) : 132
🫀 Zone 1 : 22 min
🫀 Zone 2 : 25 min
🫀 Zone 4 : 15 min
Warm-up: 15min Z2Main set:
5x3min Z4 uphill R=3min
10min Z2 downhill
Cool down: 10min Z1
🥾
Trail Running
– Trail Specific
View session
Duration : 62 min
D+ : 250
Load (TRIMP) : 127
🫀 Zone 1 : 22 min
🫀 Zone 2 : 15 min
🫀 Zone 3 : 25 min
Warm-up: 15min Z2Main set:
5x5min Z3 uphill R=3min
downhill walk recovery
Cool down: 10min Z1
🥾
Trail Running
– MAP (PMA)
View session
Duration : 62 min
D+ : 400
Load (TRIMP) : 141
🫀 Zone 1 : 31 min
🫀 Zone 2 : 15 min
🫀 Zone 5 : 16 min
Warm-up: 15min Z2Main set:
8x2min Z5 R=3min
Cool down: 10min Z1
🥾
Trail Running
– Strength
View session
Duration : 62 min
D+ : 500
Load (TRIMP) : 133
🫀 Zone 1 : 19 min
🫀 Zone 2 : 15 min
🫀 Zone 3 : 28 min
Warm-up: 15min Z2Main set:
4x7min Z3 R=3min
Cool down: 10min Z1
🥾
Trail Running
– Technique/Efficiency
View session
Duration : 62 min
D+ : 500
Load (TRIMP) : 117
🫀 Zone 1 : 27 min
🫀 Zone 2 : 15 min
🫀 Zone 3 : 20 min
Warm-up: 15min Z2Main set:
4x(5min Z3 / 2min Z1) with poles R=3min
Cool down: 10min Z1
🏊♀️
Swimming
– MAP (PMA)
View session
Duration : 62.25 min
Distance : 3800 m
Load (TRIMP) : 211.25
🫀 Zone 1 : 7 min
🫀 Zone 2 : 12 min
🫀 Zone 3 : 7 min
🫀 Zone 4 : 21 min
🫀 Zone 5 : 15 min
Warm-up: 400m in Z2 PB PQ Session:
200m in Z3 Freestyle
8 x 100m in Z4 25 butterfly / 75 freestyle
4 x 100m in Z5 25 easy / 25 progressive / 50 easy
200m in Z2 4 Strokes easy
6 x 100m in Z5, R = 15 s Fast NC
200m in Z3 Breaststroke
2 x 100m in Z5 Fast NC
600m in Z4 Paddles
Cool-down: 200m in Z1 4 Strokes
🏃♂️
Running
– V02 Max
View session
Duration : 62.5 min
Distance : 6000 m
Load (TRIMP) : 152.5
🫀 Zone 1 : 29 min
🫀 Zone 2 : 15 min
🫀 Zone 5 : 19 min
Warm-up: 15 min in Z2Session:
15 x 400m in Z5 (95% VMA), R = 1 min 15 s
Cool-down: 10 min in Z1
🏊♀️
Swimming
– Threshold
View session
Duration : 62.5 min
Distance : 4000 m
Load (TRIMP) : 228
🫀 Zone 1 : 2 min
🫀 Zone 2 : 8 min
🫀 Zone 4 : 53 min
Warm-up: 400m in Z2 PB PQ Session:
3500m in Z4 NC
Cool-down: 100m in Z1 Swim of your choice
🏊♀️
Swimming
– Technique/Efficiency
View session
Duration : 63 min
Distance : 2800 m
Load (TRIMP) : 211
🫀 Zone 1 : 11 min
🫀 Zone 2 : 4 min
🫀 Zone 4 : 48 min
Warm-up:200m at Z2 with Pull Buoy Session:
8 blocks of:
300m at Z4 Full stroke Breathing 3/5/7
R = 1 min between each block
Cool-down:200m at Z1 4 Strokes
🏠
Indoor Cycling
– Base Training
View session
Duration : 63 min
Load (TRIMP) : 121
🫀 Zone 1 : 5 min
🫀 Zone 2 : 58 min
Warm-up: 10 min in Z2 (free cadence)Session:
4 x (10 min Z2 seated / 2 min Z2 standing)
Cool-down: 5 min in Z1 (free cadence)
🏠
Indoor Cycling
– Base Training
View session
Duration : 63 min
Load (TRIMP) : 129
🫀 Zone 1 : 5 min
🫀 Zone 2 : 50 min
🫀 Zone 3 : 8 min
Warm-up: 10 min in Z2 (free cadence)Session:
8 x (5 min Z2 / 1 min Z3 climb)
Cool-down: 5 min in Z1 (free cadence)
🏠
Indoor Cycling
– Base Training
View session
Duration : 63 min
Load (TRIMP) : 121
🫀 Zone 1 : 5 min
🫀 Zone 2 : 58 min
Warm-up: 10 min in Z2 (free cadence)Session:
4 x (10 min Z2 / 2 min Z2 light legs - low resistance, high cadence)
Cool-down: 5 min in Z1 (free cadence)
🥾
Trail Running
– Hill Repeats
View session
Duration : 63 min
D+ : 250
Load (TRIMP) : 149
🫀 Zone 1 : 10 min
🫀 Zone 2 : 42 min
🫀 Zone 5 : 11 min
Warm-up: 20 min in Z2, including 5 min of drills and 4 accelerations.Session:
10-12 x (1 min climb in Z5 + 2 min recovery in Z1/Z2 downhill). Slope 15-20%.
Cool-down: 10 min in Z1.
🥾
Trail Running
– Cadence
View session
Duration : 63 min
D+ : 200
Load (TRIMP) : 141
🫀 Zone 1 : 17 min
🫀 Zone 2 : 30 min
🫀 Zone 4 : 16 min
Warm-up: 15min Z2Main set:
8x2min Z4 R=1min
15min Z2 continuous
Cool down: 10min Z1
🥾
Trail Running
– Trail Specific
View session
Duration : 63 min
D+ : 200
Load (TRIMP) : 123
🫀 Zone 1 : 18 min
🫀 Zone 2 : 30 min
🫀 Zone 3 : 15 min
Warm-up: 15min Z2Main set:
5x(3min Z3 / 3min Z2) R=2min
Cool down: 10min Z1
🥾
Trail Running
– Fartlek
View session
Duration : 63 min
D+ : 100
Load (TRIMP) : 127
🫀 Zone 1 : 14 min
🫀 Zone 2 : 34 min
🫀 Zone 3 : 15 min
Warm-up: 15min Z2Main set:
3x(5min Z3 / 3min Z2) R=2min
10min Z2 easy
Cool down: 10min Z1
🥾
Trail Running
– Trail Specific
View session
Duration : 63 min
D+ : 250
Load (TRIMP) : 150
🫀 Zone 1 : 24 min
🫀 Zone 2 : 15 min
🫀 Zone 4 : 24 min
Warm-up: 15min Z2Main set:
8x3min Z4 R=2min Z1
twisting turns and narrow paths
Cool down: 10min Z1
🥾
Trail Running
– MAP (PMA)
View session
Duration : 63 min
D+ : 400
Load (TRIMP) : 158
🫀 Zone 1 : 28 min
🫀 Zone 2 : 15 min
🫀 Zone 5 : 20 min
Warm-up: 15min Z2Main set:
10x2min Z5 R=2min
Cool down: 10min Z1
🥾
Trail Running
– MAP (PMA)
View session
Duration : 63 min
D+ : 800
Load (TRIMP) : 137
🫀 Zone 1 : 25 min
🫀 Zone 2 : 20 min
🫀 Zone 4 : 18 min
Warm-up: 20min Z2Main set:
6x3min Z4 R=2min
ascendency focus
Cool down: 15min Z1
🥾
Trail Running
– Strength x Cadence
View session
Duration : 63 min
D+ : 400
Load (TRIMP) : 128
🫀 Zone 1 : 28 min
🫀 Zone 2 : 25 min
🫀 Zone 5 : 10 min
Warm-up: 15min Z2Main set:
10x1min Z5 R=2min
10min Z2 rolling
Cool down: 10min Z1
🥾
Trail Running
– Fartlek
View session
Duration : 63 min
D+ : 200
Load (TRIMP) : 140
🫀 Zone 1 : 16 min
🫀 Zone 2 : 23 min
🫀 Zone 3 : 18 min
🫀 Zone 4 : 6 min
Warm-up: 15min Z2Main set:
3x(6min Z3 / 2min Z4) R=3min
8min Z2
Cool down: 10min Z1
🥾
Trail Running
– Specific Pace
View session
Duration : 63 min
D+ : 250
Load (TRIMP) : 150
🫀 Zone 1 : 24 min
🫀 Zone 2 : 15 min
🫀 Zone 4 : 24 min
Warm-up: 15min Z2Main set:
8x3min Z4 R=2min
Cool down: 10min Z1
🥾
Trail Running
– V02 Max
View session
Duration : 63 min
D+ : 400
Load (TRIMP) : 158
🫀 Zone 1 : 28 min
🫀 Zone 2 : 15 min
🫀 Zone 5 : 20 min
Warm-up: 15min Z2Main set:
10x2min Z5 R=2min
Cool down: 10min Z1
🥾
Trail Running
– MAP (PMA)
View session
Duration : 63 min
D+ : 550
Load (TRIMP) : 132
🫀 Zone 1 : 30 min
🫀 Zone 2 : 15 min
🫀 Zone 4 : 18 min
Warm-up: 15min Z2Main set:
6x3min Z4 R=4min
Cool down: 10min Z1
🥾
Trail Running
– Trail Specific
View session
Duration : 63 min
Load (TRIMP) : 133
🫀 Zone 1 : 23 min
🫀 Zone 2 : 30 min
🫀 Zone 5 : 10 min
Warm-up: 10min Z2Main set:
10x(1min Z5 flat / 2min Z2 easy) R=2min
Cool down: 5min Z1
🥾
Trail Running
– Cadence
View session
Duration : 63 min
D+ : 100
Load (TRIMP) : 154
🫀 Zone 1 : 14 min
🫀 Zone 2 : 25 min
🫀 Zone 3 : 15 min
🫀 Zone 5 : 9 min
Warm-up: 15min Z2Main set:
3x3min Z5 R=2min
15min Z3
10min Z2
Cool down: 10min Z1
🥾
Trail Running
– Cadence
View session
Duration : 63 min
D+ : 150
Load (TRIMP) : 142
🫀 Zone 1 : 20 min
🫀 Zone 2 : 25 min
🫀 Zone 4 : 18 min
Warm-up: 15min Z2Main set:
6x3min Z4 R=2min
10min Z2 turnover focus
Cool down: 10min Z1
🥾
Trail Running
– Threshold
View session
Duration : 63 min
D+ : 350
Load (TRIMP) : 168
🫀 Zone 1 : 18 min
🫀 Zone 2 : 15 min
🫀 Zone 4 : 30 min
Warm-up: 15min Z2Main set:
5x6min Z4 R=2min
Cool down: 10min Z1
🥾
Trail Running
– Fartlek
View session
Duration : 63 min
D+ : 200
Load (TRIMP) : 132
🫀 Zone 1 : 30 min
🫀 Zone 2 : 15 min
🫀 Zone 4 : 18 min
Warm-up: 15min Z2Main set:
6x3min Z4 R=2min
finish with 10min Z1
Cool down: 10min Z1
🥾
Trail Running
– Cadence
View session
Duration : 63 min
D+ : 150
Load (TRIMP) : 127
🫀 Zone 1 : 14 min
🫀 Zone 2 : 34 min
🫀 Zone 3 : 15 min
Warm-up: 15min Z2Main set:
3x(5min Z3 / 3min Z2) R=2min
10min Z2
Cool down: 10min Z1
🏊♀️
Swimming
– MAP (PMA)
View session
Duration : 63.25 min
Distance : 3300 m
Load (TRIMP) : 183.75
🫀 Zone 1 : 14 min
🫀 Zone 2 : 14 min
🫀 Zone 3 : 11 min
🫀 Zone 4 : 14 min
🫀 Zone 5 : 11 min
Warm-up: 400m in Z2 Stroke of choice Session:
3 blocks of:
200m in Z3 Freestyle
6 x 50m in Z4, R = 10 s progressive
100m in Z2 Freestyle
6 x 50m in Z5, R = 10 s Fast Full Stroke
R = 2 min between each block
Cool-down: 200m in Z1 Stroke of choice
🏃♂️
Running
– V02 Max
View session
Duration : 63.5 min
Load (TRIMP) : 131.5
🫀 Zone 1 : 39 min
🫀 Zone 2 : 10 min
🫀 Zone 5 : 15 min
Warm-up: 10 min in Z2Session:
29 x 30 s in Z5, R = 1 min
Cool-down: 10 min in Z1
🏃♂️
Running
– Strength x Cadence
View session
Duration : 63.9 min
Distance : 12 m
Load (TRIMP) : 139.5
🫀 Zone 1 : 29 min
🫀 Zone 3 : 33 min
🫀 Zone 5 : 2 min
Warm-up: 15min jog Z2Main set:
12x12s Z5 R=90s uphill
4x1500m Z3 R=4min
Cool down: 10min easy Z1
🏃♂️
Running
– V02 Max
View session
Duration : 64 min
Load (TRIMP) : 131
🫀 Zone 1 : 36 min
🫀 Zone 2 : 15 min
🫀 Zone 5 : 13 min
Warm-up: 15 mins in Z2Session:
26 x 30 s in Z5, R = 1 min
Cool-down: 10 mins in Z1
🏃♂️
Running
– V02 Max
View session
Duration : 64 min
Load (TRIMP) : 162
🫀 Zone 1 : 32 min
🫀 Zone 2 : 10 min
🫀 Zone 5 : 22 min
Warm-up: 10 min in Z2Session:
22 x 1 min in Z5, R = 1 min
Cool-down: 10 min in Z1
🏃♂️
Running
– Threshold
View session
Duration : 64 min
Load (TRIMP) : 151
🫀 Zone 1 : 25 min
🫀 Zone 2 : 15 min
🫀 Zone 4 : 24 min
Warm-up: 15 min in Z2Session:
3 x 8 min in Z4, R = 5 min
Cool-down: 10 min in Z1
🏃♂️
Running
– Threshold
View session
Duration : 64 min
Load (TRIMP) : 164
🫀 Zone 1 : 24 min
🫀 Zone 2 : 10 min
🫀 Zone 4 : 30 min
Warm-up: 10 min in Z2Session:
2 blocks of :
6 min in Z4, R = 2 min
5 min in Z4, R = 2 min
4 min in Z4, R = 2 min
R = 2 min between each block
Cool-down: 10 min in Z1
🏊♀️
Swimming
– Base Training
View session
Duration : 64 min
Distance : 2700 m
Load (TRIMP) : 120
🫀 Zone 1 : 8 min
🫀 Zone 2 : 56 min
Warm-up: 400m in Z2 Swim of choice Session:
3 x 700m in Z2 R=1min
Cool-down: 200m in Z1 Swim of choice
🏊♀️
Swimming
– Base Training
View session
Duration : 64 min
Distance : 2700 m
Load (TRIMP) : 120
🫀 Zone 1 : 8 min
🫀 Zone 2 : 56 min
Warm-up: 400m in Zone 2 Swimming of choice Session:
3 x 700m in Z2 R=1min
Cool-down: 200m in Zone 1 Swimming of choice
🚴♂️
Cycling
– V02 Max
View session
Duration : 64 min
Load (TRIMP) : 163
🫀 Zone 1 : 28 min
🫀 Zone 2 : 15 min
🫀 Zone 5 : 21 min
Warm-up: 15 min in Z2Session:
7 x 3 min in Z5, R = 3 min
Cool-down: 10 min in Z1
🚴♂️
Cycling
– MAP (PMA)
View session
Duration : 64 min
Load (TRIMP) : 175
🫀 Zone 1 : 25 min
🫀 Zone 2 : 15 min
🫀 Zone 5 : 24 min
Warm-up: 15 mins in Z2Session:
6 x 4 mins in Z5, R = 3 mins
Cool-down: 10 mins in Z1
🚴♂️
Cycling
– Fartlek
View session
Duration : 64 min
Load (TRIMP) : 134
🫀 Zone 1 : 39 min
🫀 Zone 2 : 10 min
🫀 Zone 5 : 15 min
Warm-up: 10 mins in Z2Session:
30 x 30 s in Z5 (150% PMA), R = 1 min
Cool-down: 10 mins in Z1
🚴♂️
Cycling
– Base Training
View session
Duration : 64 min
D+ : 300
Load (TRIMP) : 134
🫀 Zone 1 : 9 min
🫀 Zone 2 : 40 min
🫀 Zone 3 : 15 min
Warm-up: 10 min in Z2 (flat)Session:
3 x (10 min Z2 flat/aero / 5 min Z3 short climb, hands on extensions) R=2 min Z1 between each block
Cool-down: 5 min in Z1 (flat)
🏠
Indoor Cycling
– Base Training
View session
Duration : 64 min
Load (TRIMP) : 134
🫀 Zone 1 : 9 min
🫀 Zone 2 : 40 min
🫀 Zone 3 : 15 min
Warm-up: 10 min in Z2 (free cadence)Session:
3 x (10 min Z2 / 5 min Z3 Strength) R=2 min Z1 between each block
Cool-down: 5 min in Z1 (free cadence)
🏠
Indoor Cycling
– Base Training
View session
Duration : 64 min
Load (TRIMP) : 119
🫀 Zone 1 : 17 min
🫀 Zone 2 : 40 min
🫀 Zone 3 : 8 min
Warm-up:10 min in Z2 (free cadence)Session:
3 x (10 min Z2 / 5 x 30s Z3 sprint / 30s Z1 recovery) R=2 min Z1 between each block
Cool-down:5 min in Z1 (free cadence)
🏠
Indoor Cycling
– Base Training
View session
Duration : 64 min
Load (TRIMP) : 119
🫀 Zone 1 : 9 min
🫀 Zone 2 : 55 min
Warm-up: 10 min in Z2 (free cadence)Session:
3 x (15 min Z2, increasing cadence on the block)
Cool-down: 5 min in Z1 (free cadence)
🥾
Trail Running
– Strength
View session
Duration : 64 min
D+ : 400
Load (TRIMP) : 127
🫀 Zone 1 : 25 min
🫀 Zone 2 : 15 min
🫀 Zone 3 : 24 min
Warm-up: 15min Z2Main set:
6x4min Z3 uphill R=3min downhill
Cool down: 10min Z1
🥾
Trail Running
– Fartlek
View session
Duration : 64 min
D+ : 250
Load (TRIMP) : 124
🫀 Zone 1 : 16 min
🫀 Zone 2 : 36 min
🫀 Zone 3 : 12 min
Warm-up: 15min Z2Main set:
15min Z2
3x(4min Z3 / 2min Z2) R=3min
Cool down: 10min Z1
🥾
Trail Running
– MAP (PMA)
View session
Duration : 64 min
D+ : 900
Load (TRIMP) : 129
🫀 Zone 1 : 27 min
🫀 Zone 2 : 25 min
🫀 Zone 4 : 8 min
🫀 Zone 5 : 4 min
Warm-up: 20min Z2Main set:
4x(2min Z4 / 1min Z5) R=4min
5min Z2
Cool down: 15min Z1
🥾
Trail Running
– Fartlek
View session
Duration : 64 min
D+ : 150
Load (TRIMP) : 124
🫀 Zone 1 : 14 min
🫀 Zone 2 : 40 min
🫀 Zone 3 : 10 min
Warm-up: 15min Z2Main set:
10min Z2
5x(2min Z3 / 1min Z2) R=1min
10min Z2
Cool down: 10min Z1
🥾
Trail Running
– Strength x Cadence
View session
Duration : 64 min
D+ : 400
Load (TRIMP) : 132
🫀 Zone 1 : 32 min
🫀 Zone 2 : 20 min
🫀 Zone 5 : 12 min
Warm-up: 15min Z2Main set:
12x1min Z5 R=2min
finish with 5min Z2
Cool down: 10min Z1
🥾
Trail Running
– Specific Pace
View session
Duration : 64 min
D+ : 400
Load (TRIMP) : 149
🫀 Zone 1 : 19 min
🫀 Zone 2 : 25 min
🫀 Zone 4 : 20 min
Warm-up: 15min Z2Main set:
10x2min Z4 R=1min
finish with 10min Z2
Cool down: 10min Z1
🏊♀️
Swimming
– Specific Pace
View session
Duration : 64.5 min
Distance : 3400 m
Load (TRIMP) : 226
🫀 Zone 1 : 8 min
🫀 Zone 2 : 4 min
🫀 Zone 4 : 53 min
Warm-up: 200m in Z2 PB PQSession:
5 blocks of:
600m in Z4 (1 slow / 1 medium / 1 fast)
R = 1 min between each block
Cool-down: 200m in Z1 4 Strokes
🏊♀️
Swimming
– V02 Max
View session
Duration : 64.5 min
Distance : 2900 m
Load (TRIMP) : 184.5
🫀 Zone 1 : 15 min
🫀 Zone 2 : 8 min
🫀 Zone 3 : 28 min
🫀 Zone 5 : 14 min
Warm-up: 400m in Z2 PB Session:
14 blocks of:
50m in Z5 Max effort NC
100m in Z3 Easy breaststroke
R = 30 s between each block
Cool-down: 400m in Z1 4 strokes
🏠
Indoor Cycling
– Base Training
View session
Duration : 64.5 min
Load (TRIMP) : 131.5
🫀 Zone 1 : 11 min
🫀 Zone 2 : 45 min
🫀 Zone 3 : 5 min
🫀 Zone 4 : 2 min
🫀 Zone 5 : 2 min
Warm-up: 3 min in Z25 min in Z3
2 min in Z4 cadence ~ 80 RPM
3 x 30 s in Z5 cadence ~ 100 RPM, R = 30 s
2 min in Z2 cadence ~ 90 RPM
Session:
40 min in Z2
Cool-down: 10 min in Z1
🏠
Indoor Cycling
– Threshold
View session
Duration : 64.5 min
Load (TRIMP) : 171.5
🫀 Zone 1 : 11 min
🫀 Zone 2 : 5 min
🫀 Zone 3 : 45 min
🫀 Zone 4 : 2 min
🫀 Zone 5 : 2 min
Warm-up: 3 min in Z25 min in Z3
2 min in Z4 cadence ~ 80 RPM
3 x 30 s in Z5 cadence ~ 100 RPM, R = 30 s
2 min in Z2 cadence ~ 90 RPM
Session:
40 min in Z3
Cool-down: 10 min in Z1
🏃♂️
Running
– Base Training
View session
Duration : 65 min
Load (TRIMP) : 120
🫀 Zone 1 : 10 min
🫀 Zone 2 : 55 min
Warm-up: 15 min in Z2Session:
40 min in Z2
Cool-down: 10 min in Z1
Perform this session on an empty stomach if possible
🏃♂️
Running
– Base Training
View session
Duration : 65 min
Load (TRIMP) : 120
🫀 Zone 1 : 10 min
🫀 Zone 2 : 55 min
Warm-up: 10 min in Z2Session:
45 min in Z2
Cool-down: 10 min in Z1
Focus on your running technique during this session
🏃♂️
Running
– Threshold
View session
Duration : 65 min
Load (TRIMP) : 170
🫀 Zone 1 : 20 min
🫀 Zone 2 : 15 min
🫀 Zone 4 : 30 min
Warm-up: 15 mins in Z2Session:
2 x 15 mins in Z4, R = 5 mins
Cool-down: 10 mins in Z1
🏃♂️
Running
– V02 Max
View session
Duration : 65 min
Load (TRIMP) : 160
🫀 Zone 1 : 30 min
🫀 Zone 2 : 15 min
🫀 Zone 5 : 20 min
Warm-up: 15 min in Z2Session:
20 x 1 min in Z5, R = 1 min
Cool-down: 10 min in Z1
🏃♂️
Running
– Threshold
View session
Duration : 65 min
Load (TRIMP) : 140
🫀 Zone 1 : 30 min
🫀 Zone 2 : 15 min
🫀 Zone 4 : 20 min
Warm-up: 15 min in Z2Session:
5 x 4 min in Z4, R = 4 min
Cool-down: 10 min in Z1
🏃♂️
Running
– Threshold
View session
Duration : 65 min
Load (TRIMP) : 140
🫀 Zone 1 : 30 min
🫀 Zone 2 : 15 min
🫀 Zone 4 : 20 min
Warm-up: 15 min in Z2Session:
4 x 5 min in Z4, R = 5 min
Cool-down: 10 min in Z1
🏃♂️
Running
– Threshold
View session
Duration : 65 min
Load (TRIMP) : 165
🫀 Zone 1 : 25 min
🫀 Zone 2 : 10 min
🫀 Zone 4 : 30 min
Warm-up: 10 min in Z2Session:
3 x 10 min in Z4, R = 5 min
Cool-down: 10 min in Z1
🏃♂️
Running
– V02 Max
View session
Duration : 65 min
Distance : 6000 m
Load (TRIMP) : 160
🫀 Zone 1 : 30 min
🫀 Zone 2 : 15 min
🫀 Zone 5 : 20 min
Warm-up: 15 min in Z2Session:
20 x 300m in Z5 (100% VMA), R = 1 min
Cool-down: 10 min in Z1
🏃♂️
Running
– V02 Max
View session
Duration : 65 min
Load (TRIMP) : 125
🫀 Zone 1 : 43 min
🫀 Zone 2 : 10 min
🫀 Zone 5 : 13 min
Warm-up: 10 min in Z2Session:
5 blocks of:
5 x 30 s in Z5, R = 30 s
R = 5 min between each block
Cool-down: 10 min in Z1
🚴♂️
Cycling
– Threshold
View session
Duration : 65 min
Load (TRIMP) : 210
🫀 Zone 1 : 10 min
🫀 Zone 2 : 10 min
🫀 Zone 4 : 45 min
Warm-up: 10 min in Z2Session:
45 min in Z4, R = 10 min
Cool-down: 10 min in Z1
🚴♂️
Cycling
– MAP (PMA)
View session
Duration : 65 min
Load (TRIMP) : 195
🫀 Zone 1 : 25 min
🫀 Zone 2 : 10 min
🫀 Zone 5 : 30 min
Warm-up: 10 min in Z2Session:
6 x 5 min in Z5, R = 3 min
Cool-down: 10 min in Z1
🚴♂️
Cycling
– MAP (PMA)
View session
Duration : 65 min
Load (TRIMP) : 192
🫀 Zone 1 : 22 min
🫀 Zone 2 : 15 min
🫀 Zone 5 : 28 min
Warm-up: 15 min in Z2Session:
4 x 7 min in Z5, R = 4 min
Cool-down: 10 min in Z1
🚴♂️
Cycling
– Threshold
View session
Duration : 65 min
Load (TRIMP) : 200
🫀 Zone 1 : 10 min
🫀 Zone 2 : 15 min
🫀 Zone 4 : 40 min
Warm-up: 15 min in Z2Session:
40 min in Z4, R = 10 min
Cool-down: 10 min in Z1
🔄
Brick Session
– MAP (PMA)
View session
Duration : 65 min
D+ : 50
Load (TRIMP) : 225
🫀 Zone 1 : 10 min
🫀 Zone 2 : 10 min
🫀 Zone 4 : 30 min
🫀 Zone 5 : 15 min
Warm-up: 10 min in Z2 (running)Session:
30 min in Z4 (running), 15 min in Z5 (bike)
Cool-down: 10 min in Z1 (bike)
Ideal for surges and acceleration capacity.
🏠
Indoor Cycling
– Base Training
View session
Duration : 65 min
Load (TRIMP) : 120
🫀 Zone 1 : 10 min
🫀 Zone 2 : 55 min
Warm-up: 10 min in Z2Session:
45 min in Z2
Cool-down: 10 min in Z1
🏠
Indoor Cycling
– Threshold
View session
Duration : 65 min
Load (TRIMP) : 115
🫀 Zone 1 : 15 min
🫀 Zone 2 : 50 min
Warm-up: 10 min in Z2Session:
2 x 20 min in Z2, R = 5 min
Cool-down: 10 min in Z1
SV1 threshold
🏠
Indoor Cycling
– Strength
View session
Duration : 65 min
Load (TRIMP) : 175
🫀 Zone 1 : 30 min
🫀 Zone 2 : 10 min
🫀 Zone 5 : 25 min
Warm-up: 10 min in Z2Session:
5 blocks of :
5 min in Z5 (100% PMA) cadence ~ 65 RPM
R = 5 min between each block
Cool-down: 10 min in Z1
🏠
Indoor Cycling
– Strength
View session
Duration : 65 min
Load (TRIMP) : 150
🫀 Zone 1 : 30 min
🫀 Zone 2 : 10 min
🫀 Zone 4 : 25 min
Warm-up: 10 min in Z2Session:
5 blocks of:
5 min in Z4 (75% MAP) cadence ~ 60 RPM
R = 5 min between each block
Cool-down: 10 min in Z1
Sub-Maximal Strength
🏠
Indoor Cycling
– Strength
View session
Duration : 65 min
Load (TRIMP) : 147
🫀 Zone 1 : 15 min
🫀 Zone 2 : 34 min
🫀 Zone 4 : 16 min
Warm-up: 10 min in Z2Session:
2 blocks of :
8 min in Z4 (90% PMA) cadence ~ 50 RPM
4 min in Z2 (60% PMA) cadence ~ 110 RPM
8 min in Z2 (60% PMA) cadence ~ 80 RPM
R = 5 min between each block
Cool-down: 10 min in Z1
🏠
Indoor Cycling
– Base Training
View session
Duration : 65 min
Load (TRIMP) : 125
🫀 Zone 1 : 5 min
🫀 Zone 2 : 60 min
Warm-up: 10 min in Z2 (free cadence)Session:
50 min in Z2 (focus on round pedal stroke)
Cool-down: 5 min in Z1 (free cadence)
🏠
Indoor Cycling
– Base Training
View session
Duration : 65 min
Load (TRIMP) : 125
🫀 Zone 1 : 5 min
🫀 Zone 2 : 60 min
Warm-up: 10 min in Z2 (free cadence)Session:
50 min in Z2 (focus on muscle relaxation and pedal stroke flexibility)
Cool-down: 5 min in Z1 (free cadence)
🏠
Indoor Cycling
– Base Training
View session
Duration : 65 min
Load (TRIMP) : 125
🫀 Zone 1 : 5 min
🫀 Zone 2 : 60 min
Warm-up: 10 min in Z2 (free cadence)Session:
20 min Z2 / 30 min Z2
Cool-down: 5 min in Z1 (free cadence)
🏠
Indoor Cycling
– Base Training
View session
Duration : 65 min
Load (TRIMP) : 125
🫀 Zone 1 : 5 min
🫀 Zone 2 : 60 min
Warm-up: 10 min in Z2 (free cadence)Session:
50 min in Z2 (focus on diaphragmatic and deep breathing)
Cool-down: 5 min in Z1 (free cadence)
🏠
Indoor Cycling
– Base Training
View session
Duration : 65 min
Load (TRIMP) : 125
🫀 Zone 1 : 10 min
🫀 Zone 2 : 50 min
🫀 Zone 3 : 5 min
Warm-up: 10 min in Z2 (free cadence)Session:
5 x (8 min Z2 / 1 min Z3 spin-up / 1 min Z1 recovery)
Cool-down: 5 min in Z1 (free cadence)
💪
Strength & Conditioning
View session
Duration : 65 min
🫀 Zone 1 : 29 min
🫀 Zone 2 : 23 min
🫀 Zone 3 : 10 min
🫀 Zone 4 : 3 min
Warm-up (10 min)- Arm rotations, shoulder circles, light rowing or resistance bands for upper body.
- Elastic Pull (or assisted pull-ups/lat pulldown if equipment available) : 3 sets of 12-15 repetitions (tensioning the lats).
- Inverted Row : 3 sets of 10-12 repetitions (under a table or low bar).
- Light Dumbbell Bench Press (or wide push-ups) : 3 sets of 10-12 repetitions.
- Kettlebell Swing (or Romanian deadlift with dumbbells) : 3 sets of 12-15 repetitions (focus on activating glutes and hamstrings).
- Good Mornings (with stick or light weight) : 3 sets of 12-15 repetitions.
- Tricep Extensions (with band or dumbbell) : 3 sets of 15-20 repetitions.
- Side Plank : 3 sets of 30-45 seconds per side.
Take 60-90 seconds of rest between each set.
Cool-down (10 min)- Specific stretching of shoulders, lats, hamstrings.
💪
Strength & Conditioning
View session
Duration : 65 min
🫀 Zone 1 : 29 min
🫀 Zone 2 : 23 min
🫀 Zone 3 : 10 min
🫀 Zone 4 : 3 min
Warm-up (10 min)- Arm rotations, shoulder circles, upper back mobilizations.
- Specific pull with elastic (arms extended in front): 3 sets of 15-20 repetitions.
- Y rowing with light dumbbells (or elastic): 3 sets of 12-15 repetitions.
- Scapular push-ups: 3 sets of 15-20 repetitions.
- Inverted rowing on low bar or under a table: 3 sets of 10-15 repetitions.
- Tricep extensions on the ground (light skull crushers): 3 sets of 15-20 repetitions.
Take 60-90 seconds of rest between each set.
Cool-down (10 min)- Stretching of shoulders, chest and back.
💪
Strength & Conditioning
View session
Duration : 65 min
🫀 Zone 1 : 29 min
🫀 Zone 2 : 23 min
🫀 Zone 3 : 10 min
🫀 Zone 4 : 3 min
Warm-up (10 min)- Light push-ups, broad arm rotations, empty elastic pulls.
- Pull-ups (assisted or full): 3 sets of max repetitions (or 8-12 repetitions if assisted).
- Pull-overs with dumbbell or medicine ball: 3 sets of 12-15 repetitions.
- Dumbbell rowing (leaning forward): 3 sets of 10-12 repetitions.
- Plyometric push-ups (light): 3 sets of 6-8 repetitions (lifting hands off the ground).
- Vertical pull with elastic (imitating the swimming movement): 3 sets of 15-20 repetitions.
Take 90 seconds of rest between each set for power.
Cool-down (10 min)- Deep stretching of the chest and back.
💪
Strength & Conditioning
View session
Duration : 65 min
🫀 Zone 1 : 29 min
🫀 Zone 2 : 23 min
🫀 Zone 3 : 10 min
🫀 Zone 4 : 3 min
Warm-up (10 min)- Arm circles, dynamic shoulder stretches, a few light pulls.
- Pull-ups: 3 sets of max repetitions (or assisted).
- One-arm Dumbbell Row: 3 sets of 8-10 repetitions per arm.
- Diamond Push-ups (hands close together): 3 sets of 8-12 repetitions.
- Triceps Extensions with Elastic or Dumbbell over the head: 3 sets of 12-15 repetitions.
- Elastic Lateral Pulling (simulating the catch in swimming): 3 sets of 15-20 repetitions per arm.
Take 90 seconds of rest between each set.
Cool-down (10 min)- Stretching of lats, triceps, and pectorals.
💪
Strength & Conditioning
View session
Duration : 65 min
🫀 Zone 1 : 29 min
🫀 Zone 2 : 23 min
🫀 Zone 3 : 10 min
🫀 Zone 4 : 3 min
Warm-up (10 min)- Jumping jacks, high knees, full joint rotations.
Perform 4-5 rounds of the following circuit, with 60-90 seconds of rest between rounds.
- Burpees with jump: 8-10 repetitions.
- Rowing (on machine) or Rowing with elastic: 45-60 seconds.
- Kettlebell Swings: 15-20 repetitions.
- Explosive Push-ups or T Push-ups (with rotation): 10-12 repetitions.
- Mountain Climbers: 45-60 seconds.
- Active cool-down, dynamic stretches.
💪
Strength & Conditioning
View session
Duration : 65 min
🫀 Zone 1 : 29 min
🫀 Zone 2 : 23 min
🫀 Zone 3 : 10 min
🫀 Zone 4 : 3 min
Warm-up (10 min)- Light hip bridges, leg swings, hip circles.
- Hip Thrusts with bar or dumbbell on hips: 3-4 sets of 10-15 repetitions.
- Romanian Deadlifts (RDL) with dumbbells: 3-4 sets of 10-15 repetitions.
- Bulgarian Split Squats: 3 sets of 8-12 repetitions per leg.
- Leg Curls with elastic (lying or standing): 3 sets of 15-20 repetitions.
- Single-leg Bridge: 3 sets of 12-15 repetitions per leg.
Take 90 seconds of rest between each set.
Cool-down (10 min)- Stretching of hamstrings, glutes, and quadriceps.
💪
Strength & Conditioning
View session
Duration : 65 min
🫀 Zone 1 : 29 min
🫀 Zone 2 : 23 min
🫀 Zone 3 : 10 min
🫀 Zone 4 : 3 min
Warm-up (15 min)- Dynamic high knees, butt kicks, running drills (strides), light squats.
- Squat Jumps: 3-4 sets of 8-10 repetitions.
- Bounding: 3-4 sets of 10-12 repetitions per leg (over 20-30m).
- Box Jumps: 3 sets of 6-8 repetitions (moderate height).
- Hops (single leg jumps): 3 sets of 8-10 repetitions per leg (distance or height).
- Calf Jumps: 3-4 sets of 15-20 repetitions.
Take 90-120 seconds of rest between each set for optimal recovery and explosiveness.
Cool-down (10 min)- Dynamic stretches for lower limbs, foam rolling.
💪
Strength & Conditioning
View session
Duration : 65 min
🫀 Zone 1 : 29 min
🫀 Zone 2 : 23 min
🫀 Zone 3 : 10 min
🫀 Zone 4 : 3 min
Warm-up (10 min)- Light jogging in place, bodyweight squats, high knees.
Perform 3-4 rounds of the following circuit, with 60-90 seconds of rest between each round.
- Fast bodyweight squats: 20-30 repetitions.
- Alternating Lunges (Walking Lunges): 15-20 repetitions per leg.
- Mountain Climbers: 45-60 seconds.
- Good Mornings with a stick or very light: 20-25 repetitions.
- Dynamic calf raises: 25-30 repetitions.
- Dynamic stretches of the lower limbs.
💪
Strength & Conditioning
View session
Duration : 65 min
🫀 Zone 1 : 29 min
🫀 Zone 2 : 23 min
🫀 Zone 3 : 10 min
🫀 Zone 4 : 3 min
Warm-up (10 min)- Bodyweight squats, dynamic lunges, leg swings.
- Goblet Squat (with kettlebell or dumbbell): 3-4 sets of 8-12 repetitions.
- Step-downs (controlled bench descent): 3 sets of 8-10 repetitions per leg.
- Single-leg Hip Thrusts: 3 sets of 10-12 repetitions per leg.
- Standing Calf Raises with slow descent: 3 sets of 12-15 repetitions.
- Glute Bridge Walk (on heels): 3 sets of 10-15 steps.
Take 60-90 seconds of rest between each set.
Cool-down (10 min)- Stretching of quadriceps, hamstrings, and glutes.
💪
Strength & Conditioning
View session
Duration : 65 min
🫀 Zone 1 : 29 min
🫀 Zone 2 : 23 min
🫀 Zone 3 : 10 min
🫀 Zone 4 : 3 min
Warm-up (10 min)- Light stationary bike, bodyweight squats, dynamic lunges.
Perform 3-4 rounds of the following circuit, with 60-90 seconds of rest between each round.
- Bodyweight squats (brisk pace): 20-30 reps.
- Walking Lunges: 15-20 reps per leg.
- Bodyweight Hip Thrusts: 20-25 reps.
- Standing Calf Raises (dynamic): 25-30 reps.
- Wall Sit (Roman Chair): 45-60 seconds hold.
- Dynamic stretching of the lower limbs, foam rolling.
💪
Strength & Conditioning
View session
Duration : 65 min
🫀 Zone 1 : 29 min
🫀 Zone 2 : 23 min
🫀 Zone 3 : 10 min
🫀 Zone 4 : 3 min
Warm-up (15 min)- Dynamic bodyweight squats, fast knee raises, butt kicks.
- Box Jumps: 3-4 sets of 5-8 repetitions (challenging height).
- Jump Squats: 3-4 sets of 8-10 repetitions.
- Lunge Jumps: 3-4 sets of 6-8 repetitions per leg.
- Kettlebell Swings: 3-4 sets of 12-15 repetitions (explosive).
- Calf Jumps: 3-4 sets of 15-20 repetitions (quick and reactive).
Take 90-120 seconds of rest between each set to maximize power.
Cool-down (10 min)- Dynamic stretches for the lower limbs, foam rolling.
💪
Strength & Conditioning
View session
Duration : 65 min
🫀 Zone 1 : 29 min
🫀 Zone 2 : 23 min
🫀 Zone 3 : 10 min
🫀 Zone 4 : 3 min
Warm-up (10 min)- Light stationary bike, jumping jacks, bodyweight squats.
Perform 4-5 rounds of the following circuit, with 60-90 seconds of rest between rounds.
- Burpees with jump: 8-10 repetitions.
- Spin Bike: 60-90 seconds (high cadence, moderate resistance).
- Kettlebell Swings: 15-20 repetitions (explosive).
- Wall Sit: 45-60 seconds.
- Mountain Climbers: 45-60 seconds (fast).
- Active cool-down, dynamic stretching.
💪
Strength & Conditioning
View session
Duration : 65 min
🫀 Zone 1 : 29 min
🫀 Zone 2 : 23 min
🫀 Zone 3 : 10 min
🫀 Zone 4 : 3 min
Warm-up (10 min)- Knee lifts, bodyweight squats, dynamic lunges.
Perform 3-4 rounds of the following circuit, with 60-90 seconds of rest between each round.
- High bench step-ups (with or without weights): 12-15 repetitions per leg.
- Wall Sit with one leg raised: 30-45 seconds per leg.
- Glute Bridge March: 10-15 steps forward/back.
- Single-leg calf raises (slow and controlled): 15-20 repetitions per leg.
- Deep squats with hold (5-10 sec at the bottom): 10-12 repetitions.
- Static stretching of quadriceps and glutes.
💪
Strength & Conditioning
View session
Duration : 65 min
🫀 Zone 1 : 29 min
🫀 Zone 2 : 23 min
🫀 Zone 3 : 10 min
🫀 Zone 4 : 3 min
Warm-up (10 min)- Glute bridges, leg swings, dynamic hamstring stretches.
- Good Mornings with light bar or stick: 3-4 sets of 12-15 repetitions (focus on form).
- Glute-Ham Raise (GHR) or Nordic Hamstring Curl (assisted if needed): 3-4 sets of 6-10 repetitions.
- Reverse Hyperextensions (on bench or floor): 3-4 sets of 15-20 repetitions.
- Kettlebell Swings (heavy and explosive): 3-4 sets of 10-12 repetitions.
- Single-leg Hip Thrusts with weight: 3 sets of 10-12 repetitions per leg.
Take 90 seconds of rest between each set.
Cool-down (10 min)- Static stretches for hamstrings and glutes.
💪
Strength & Conditioning
View session
Duration : 65 min
🫀 Zone 1 : 29 min
🫀 Zone 2 : 23 min
🫀 Zone 3 : 10 min
🫀 Zone 4 : 3 min
Warm-up (10 min)- Bodyweight squats, dynamic lunges, high knees.
- Bulgarian Split Squats with dumbbells: 3-4 sets of 8-12 repetitions per leg.
- Leg Extension (with machine): 3-4 sets of 12-15 repetitions (controlled, with hold at the top).
- Sissy Squats (assisted if needed): 3 sets of 10-15 repetitions.
- Walking Lunges with weight: 3 sets of 10-12 repetitions per leg.
- Wall Sit (Roman chair) with weight on thighs: 3 sets of 45-60 seconds.
Take 90 seconds of rest between each set.
Cool-down (10 min)- Static stretches for quadriceps and hip flexors.
💪
Strength & Conditioning
View session
Duration : 65 min
🫀 Zone 1 : 29 min
🫀 Zone 2 : 23 min
🫀 Zone 3 : 10 min
🫀 Zone 4 : 3 min
Warm-up (10 min)- Light stationary bike, jumping jacks, bodyweight squats.
Perform 4-5 rounds of the following circuit, with 60-90 seconds of rest between rounds.
- Box Jumps: 6-8 repetitions.
- Spin Bike: 60-90 seconds (high-resistance sprint).
- Kettlebell Goblet Squat: 10-12 repetitions (heavy).
- Burpees with Push-ups: 8-10 repetitions.
- Single-leg Calf Jumps: 10-12 repetitions per leg.
- Active cool-down, dynamic stretches.
💪
Strength & Conditioning
View session
Duration : 65 min
🫀 Zone 1 : 29 min
🫀 Zone 2 : 23 min
🫀 Zone 3 : 10 min
🫀 Zone 4 : 3 min
Warm-up (10 min)- Bodyweight squats, dynamic lunges, calves.
- Goblet Squat (with kettlebell or dumbbell): 3-4 sets of 10-12 repetitions (heavy).
- Bulgarian Split Squats with dumbbells: 3-4 sets of 8-10 repetitions per leg.
- Hip Thrusts (with barbell or weight on hips): 3-4 sets of 12-15 repetitions.
- Good Mornings with stick or very light (focus on hip hinge): 3 sets of 15-20 repetitions.
- Calf raises on 2 feet with hold at the top (2-3 sec): 3 sets of 15-20 repetitions.
Take 90 seconds of rest between each set.
Cool-down (10 min)- Static stretches of quadriceps, hamstrings, and glutes.
💪
Strength & Conditioning
View session
Duration : 65 min
🫀 Zone 1 : 29 min
🫀 Zone 2 : 23 min
🫀 Zone 3 : 10 min
🫀 Zone 4 : 3 min
Warm-up (10 min)- Bodyweight squats, high knees, dynamic calf raises.
Perform 3-4 circuits of the following with 90 seconds of rest between each round.
- Wall Sit with isometric push (band): 60-90 seconds.
- Weighted Walking Lunges: 15-20 repetitions per leg.
- Continuous Step-ups (on a low box/step): 20-30 repetitions per leg (steady pace).
- Single-leg Calf Raises with hold at the top: 15-20 repetitions per leg.
- Box Jumps (jumping on a low box): 10-12 repetitions (explosive but controlled).
- Static stretches for quadriceps, hamstrings, calves.
💪
Strength & Conditioning
View session
Duration : 65 min
🫀 Zone 1 : 29 min
🫀 Zone 2 : 23 min
🫀 Zone 3 : 10 min
🫀 Zone 4 : 3 min
Warm-up (10 min)- Joint mobilizations of the shoulders, upper back, and wrists.
- Light push-ups.
- Vertical Pull (Lat Pulldown) or Assisted Pull-ups: 4 sets of 8-10 repetitions (heavy but controlled).
- Bench Press with dumbbells or machine: 3 sets of 10-12 repetitions (moderate).
- Bent-over Row with barbell or dumbbells: 3 sets of 10-12 repetitions (moderate, focusing on scapular retraction).
- Push-ups with weighted vest or feet elevated: 3 sets of 10-15 repetitions.
- External/Internal shoulder rotations (with elastic band): 3 sets of 15-20 repetitions per side.
Take 90-120 seconds of rest between each set.
Cool-down (10 min)- Static stretches of pectorals, lats, and shoulders.
💪
Strength & Conditioning
View session
Duration : 65 min
🫀 Zone 1 : 29 min
🫀 Zone 2 : 23 min
🫀 Zone 3 : 10 min
🫀 Zone 4 : 3 min
Warm-up (10 min)- Ergometer bike (5 min progressive), bodyweight squats.
- Squat (Back Squat or Goblet Squat): 4 sets of 5 explosive repetitions with a 5-second isometric hold at the bottom of the movement.
- Walking Lunges: 3 sets of 10 repetitions per leg with a 3-second isometric hold at the bottom of the movement.
- Box Step-ups (on high box): 3 sets of 8 repetitions per leg with a 3-sec hold at the top (leg extended).
- Wall Sit: 3 sets of 60-90 seconds hold.
Take 90-120 seconds of rest between each set.
Cool-down (10 min)- Static stretching of quadriceps and glutes.
💪
Strength & Conditioning
View session
Duration : 65 min
🫀 Zone 1 : 29 min
🫀 Zone 2 : 23 min
🫀 Zone 3 : 10 min
🫀 Zone 4 : 3 min
Warm-up (10 min)- Shoulder mobilizations, arm circles.
- Knee push-ups.
- Push-ups: 4 sets of 15-20 repetitions (to failure if possible, then on the knees).
- Dumbbell Rows: 3 sets of 15-20 repetitions per arm (moderate weight, focus on volume).
- Overhead Press with light dumbbells: 3 sets of 15-20 repetitions.
- Triceps Extensions (overhead with dumbbell or band): 3 sets of 20-25 repetitions.
- Biceps Curls (light dumbbells): 3 sets of 20-25 repetitions.
Take 60-90 seconds of rest between each set.
Cool-down (10 min)- Static stretching of the chest, back, triceps, and biceps.
💪
Strength & Conditioning
View session
Duration : 65 min
🫀 Zone 1 : 29 min
🫀 Zone 2 : 23 min
🫀 Zone 3 : 10 min
🫀 Zone 4 : 3 min
Warm-up (10 min)- Shoulder and upper back mobilizations.
- Some Supermans.
- Seated Row or Dumbbell Rows: 4 sets of 10-12 repetitions (heavy but controlled, focus on scapular retraction).
- Face Pulls (with band or cable): 3 sets of 15-20 repetitions (focus on rotator cuff muscles and upper back).
- Superman (holding for 2-3 seconds at the top): 3 sets of 15-20 repetitions.
- Reverse Fly (with light dumbbells or band): 3 sets of 15-20 repetitions.
- Shrugs with dumbbells: 3 sets of 15-20 repetitions.
Take 90-120 seconds of rest between each set.
Cool-down (10 min)- Static stretching of the chest and shoulders.
💪
Strength & Conditioning
View session
Duration : 65 min
🫀 Zone 1 : 29 min
🫀 Zone 2 : 23 min
🫀 Zone 3 : 10 min
🫀 Zone 4 : 3 min
Warm-up (15 min)- 10 min of progressive stationary bike with some short sprints.
- Dynamic bodyweight squats, gentle jumping lunges.
- Box Jumps (onto moderate to high box): 4 sets of 4-6 repetitions (focus on explosiveness and cushioned landing).
- Split Jumps (jump lunges): 3 sets of 8-10 repetitions per leg (fast and controlled).
- Kettlebell Swings (heavy and explosive): 4 sets of 8-10 repetitions.
- Squat Jump (with or without light weighted vest): 3 sets of 8-10 repetitions (focus on height).
- Calf Jumps (fast calf jumps): 3 sets of 20-25 repetitions.
Rest for 90-120 seconds between each set. 3 minutes of rest between blocks.
Cool-down (10 min)- Dynamic stretches for legs.
💪
Strength & Conditioning
View session
Duration : 65 min
🫀 Zone 1 : 29 min
🫀 Zone 2 : 23 min
🫀 Zone 3 : 10 min
🫀 Zone 4 : 3 min
Warm-up (10 min)- Shoulder, upper back, and wrist joint mobilizations.
- Light swimming bands.
- Vertical Pull (Lat Pulldown) or Weighted/Assisted Pull-ups: 4 sets of 6-8 repetitions (heavy, focus on pulling power).
- Bench Press with barbell or dumbbells: 3 sets of 8-10 repetitions (moderate-heavy).
- Incline Row (Barbell Row or Dumbbell Row): 3 sets of 8-10 repetitions (heavy, focus on scapular retraction).
- Explosive Push-ups (with claps if possible): 3 sets of 8-12 repetitions.
- External/Internal Shoulder Rotations (with band, moderate resistance): 3 sets of 12-15 repetitions per side.
Rest for 90-120 seconds between each set.
Cool-down (10 min)- Static stretches for pectorals, lats, and shoulders.
💪
Strength & Conditioning
View session
Duration : 65 min
🫀 Zone 1 : 29 min
🫀 Zone 2 : 23 min
🫀 Zone 3 : 10 min
🫀 Zone 4 : 3 min
Warm-up (10 min)- General shoulder and upper back joint mobilizations.
- Knee push-ups.
- Assisted Pull-ups or Lat Pull-down: 4 sets of 8-10 repetitions (moderate-heavy).
- Dumbbell or machine Bench Press: 3 sets of 10-12 repetitions.
- Bent-over Dumbbell Row: 3 sets of 10-12 repetitions per arm.
- Push-ups with feet elevated or light weighted vest: 3 sets of 10-15 repetitions.
- Face Pulls (with band or cable): 3 sets of 15-20 repetitions.
Take 90-120 seconds of rest between each set.
Cool-down (10 min)- Static stretches for the chest, lats, and shoulders.
💪
Strength & Conditioning
View session
Duration : 65 min
🫀 Zone 1 : 29 min
🫀 Zone 2 : 23 min
🫀 Zone 3 : 10 min
🫀 Zone 4 : 3 min
Warm-up (10 min)- Stationary bike (5 min progressive), Bodyweight squats.
- Squat (Back Squat or Goblet Squat): 4 sets of 5 explosive repetitions with an isometric hold of 3-5 seconds at the bottom of the movement.
- Walking Lunges: 3 sets of 10 repetitions per leg with an isometric hold of 2-3 seconds at the bottom of the movement.
- Box Step-ups (on high box): 3 sets of 8 repetitions per leg with a hold of 2-3 sec at the top (leg straight).
- Wall Sit: 3 sets of 45-60 seconds hold.
- Single-leg Calf Raises with 2-3 sec hold at the top: 3 sets of 12-15 repetitions per leg.
Take 90-120 seconds of rest between each set.
Cool-down (10 min)- Static stretches for quadriceps and glutes.
💪
Strength & Conditioning
View session
Duration : 65 min
🫀 Zone 1 : 29 min
🫀 Zone 2 : 23 min
🫀 Zone 3 : 10 min
🫀 Zone 4 : 3 min
Warm-up (15 min)- 10 min on ergometer bike with some quick accelerations.
- Dynamic bodyweight squats, jump lunges.
- Light jumps and leg swings.
- Box Jumps (on high box, explosive): 4 sets of 3-5 repetitions (focus on height and soft landing).
- Broad Jumps (length jumps): 3 sets of 4-6 repetitions (focus on horizontal propulsion).
- Kettlebell Swings (heavy and very explosive): 4 sets of 6-8 repetitions.
- Squat Jumps (with light weighted vest if possible): 3 sets of 6-8 repetitions (focus on maximum height).
- Calf Jumps (quick and high calf jumps): 3 sets of 15-20 repetitions.
Take 2 minutes of rest between each set. 3-4 minutes of rest between blocks.
Cool-down (10 min)- Dynamic leg stretches.
💪
Strength & Conditioning
View session
Duration : 65 min
🫀 Zone 1 : 29 min
🫀 Zone 2 : 23 min
🫀 Zone 3 : 10 min
🫀 Zone 4 : 3 min
Warm-up (10 min)- Joint mobilizations of the shoulders, upper back, and wrists.
- Light swimming bands.
- Vertical Pull (Lat Pulldown) or Weighted/Assisted Pull-ups: 4 sets of 8-10 repetitions (heavy, focus on pulling power).
- Bench Press with bar or dumbbells: 3 sets of 10-12 repetitions (moderate-heavy).
- Bent-over Row (Barbell Row or Dumbbell Row): 3 sets of 10-12 repetitions (heavy, focus on scapular retraction).
- Explosive Push-ups (with hand clap if possible): 3 sets of 10-15 repetitions.
- External/Internal Shoulder Rotations (with band, moderate resistance): 3 sets of 12-15 repetitions per side.
Take 90-120 seconds of rest between each set.
Cool-down (10 min)- Static stretches for the chest, lats, and shoulders.
💪
Strength & Conditioning
View session
Duration : 65 min
🫀 Zone 1 : 29 min
🫀 Zone 2 : 23 min
🫀 Zone 3 : 10 min
🫀 Zone 4 : 3 min
Warm-up (10 min)- Joint mobilizations of shoulders, upper back, and wrists.
- Light swimming bands.
- Vertical pull (Lat Pulldown) or Weighted/Assisted Pull-ups: 4 sets of 8-10 repetitions (heavy, focus on pulling power).
- Bench press with barbell or dumbbells: 3 sets of 10-12 repetitions (moderate-heavy).
- Bent-over Row (Barbell Row or Dumbbell Row): 3 sets of 10-12 repetitions (heavy, focus on scapular retraction).
- Explosive Push-ups (with hand clap if possible): 3 sets of 10-15 repetitions.
- External/Internal Shoulder Rotations (with band, moderate resistance): 3 sets of 12-15 repetitions per side.
Take 90-120 seconds of rest between each set.
Cool-down (10 min)- Static stretches for pectorals, lats, and shoulders.
💪
Strength & Conditioning
View session
Duration : 65 min
🫀 Zone 1 : 29 min
🫀 Zone 2 : 23 min
🫀 Zone 3 : 10 min
🫀 Zone 4 : 3 min
Warm-up (15 min)- 10 min of ergometer cycling with 4-5 maximal 15s sprints.
- Dynamic bodyweight squats, explosive jump lunges.
- Light vertical jumps.
- Box Jumps (on high box, explosive): 5 sets of 3-4 repetitions (focus on maximum height and soft landing).
- Broad Jumps (maximal long jumps): 4 sets of 3-5 repetitions (focus on horizontal propulsion).
- Kettlebell Swings (heavy and very explosive): 5 sets of 5-7 repetitions.
- Squat Jumps (with light weighted vest if possible): 4 sets of 5-7 repetitions (focus on maximum height).
- Calf Jumps (quick and high calf jumps): 4 sets of 12-15 repetitions.
Take 2-3 minutes of rest between each set. 4 minutes of rest between blocks.
Cool-down (10 min)- Dynamic leg stretches.
💪
Strength & Conditioning
View session
Duration : 65 min
🫀 Zone 1 : 29 min
🫀 Zone 2 : 23 min
🫀 Zone 3 : 10 min
🫀 Zone 4 : 3 min
Warm-up (10 min)- Joint mobilizations of the shoulders, upper back, and wrists.
- Light and quick swim bands.
- Vertical Pull (Lat Pulldown) or Weighted/Assisted Pull-Ups: 5 sets of 6-8 repetitions (heavy, focus on pulling power).
- Bench Press with barbell or dumbbells: 4 sets of 8-10 repetitions (moderate-heavy, quick).
- Bent Over Row (Barbell Row or Dumbbell Row): 4 sets of 8-10 repetitions (heavy, focus on quick scapular retraction).
- Explosive Push-Ups (with clapping hands if possible): 4 sets of 8-12 repetitions.
- External/Internal Shoulder Rotations (with band, moderate resistance, quick): 4 sets of 10-12 repetitions per side.
Take 90-120 seconds of rest between each set.
Cool-down (10 min)- Static stretches for the chest, lats, and shoulders.
💪
Strength & Conditioning
View session
Duration : 65 min
🫀 Zone 1 : 29 min
🫀 Zone 2 : 23 min
🫀 Zone 3 : 10 min
🫀 Zone 4 : 3 min
Warm-up (15 min)- 10 min of progressive skipping rope.
- A few star jumps and knee-to-chest jumps.
- Dynamic mobilizations of ankles and knees.
- Maximal Vertical Jumps: 5 sets of 3-4 repetitions (focus on maximum relaxation, soft and controlled landing).
- Box Jumps: 4 sets of 4-6 repetitions (focus on speed and precision of the impulse).
- Depth Jumps (from a low height): 4 sets of 3-4 repetitions (minimize ground contact time).
- Calf Jumps (Pogo Jumps): 4 sets of 15-20 repetitions (quick and light, focus on elasticity).
- Alternating Jump Lunges: 3 sets of 6-8 repetitions per leg (power and balance).
Take 2-3 minutes of rest between each set. 3-4 minutes of rest between the blocks.
Cool-down (10 min)- Static stretches of quadriceps and calves.
💪
Strength & Conditioning
View session
Duration : 65 min
🫀 Zone 1 : 29 min
🫀 Zone 2 : 23 min
🫀 Zone 3 : 10 min
🫀 Zone 4 : 3 min
Warm-up (10 min)- Dynamic shoulder joint mobilizations.
- A few quick push-ups.
- Vertical Pull (Lat Pulldown) or Fast Pull-ups: 5 sets of 8-10 repetitions (moderate load, focus on contraction speed).
- Dumbbell Bench Press (quick): 4 sets of 10-12 repetitions (light to moderate load, focus on push speed).
- Inclined Row (Barbell Row or Dumbbell Row, quick): 4 sets of 10-12 repetitions (moderate load, focus on movement speed).
- Push-ups with light resistance band: 4 sets of 12-15 repetitions (explosive).
- Swimming Band Exercises (simulated arm movements, quick): 4 sets of 20-30 seconds.
Take 60-90 seconds of rest between each set.
Cool-down (10 min)- Dynamic and static stretches for pectorals, lats, and shoulders.
💪
Strength & Conditioning
View session
Duration : 65 min
🫀 Zone 1 : 29 min
🫀 Zone 2 : 23 min
🫀 Zone 3 : 10 min
🫀 Zone 4 : 3 min
Warm-up (15 min)- 10 min of ergometer cycling (or brisk walking on an inclined treadmill).
- Dynamic mobilizations of hips, knees, and ankles.
- A few bodyweight squats and lunges.
- Deep Squats (with barbell or dumbbells): 4 sets of 8-10 repetitions (focus on range of motion and control).
- Bulgarian Split Squats: 4 sets of 8-10 repetitions per leg (unilateral strength).
- Romanian Deadlift (RDL) with dumbbells: 4 sets of 10-12 repetitions (strengthening for hamstrings and glutes).
- Step-ups on a high box (with or without weights): 4 sets of 8-10 repetitions per leg (simulates climbing stairs/rocks).
- Standing Calf Raises on a step: 4 sets of 15-20 repetitions (slow upward, controlled downward).
Take 90-120 seconds of rest between each set.
Cool-down (10 min)- Long static stretches for quadriceps, hamstrings, and glutes.
💪
Strength & Conditioning
View session
Duration : 65 min
🫀 Zone 1 : 29 min
🫀 Zone 2 : 23 min
🫀 Zone 3 : 10 min
🫀 Zone 4 : 3 min
Warm-up (10 min)- Joint mobilizations of shoulders, upper back, and wrists.
- A few light push-ups.
- Bent-Over Row (Barbell Row or Dumbbell Row): 4 sets of 10-12 repetitions (heavy, focus on back and posture).
- Military Press with dumbbells: 4 sets of 8-10 repetitions (moderate-heavy, shoulder strengthening).
- Face Pulls (with elastic or cable): 4 sets of 12-15 repetitions (strengthening rotator cuff and upper back muscles).
- Pull-ups or Lat Pulldown: 4 sets of 8-10 repetitions (back strength).
- Push-ups: 4 sets of 12-15 repetitions.
Take 90-120 seconds of rest between each set.
Cool-down (10 min)- Static stretches for pectorals, lats, and shoulders.
💪
Strength & Conditioning
View session
Duration : 65 min
🫀 Zone 1 : 29 min
🫀 Zone 2 : 23 min
🫀 Zone 3 : 10 min
🫀 Zone 4 : 3 min
Warm-up (15 min)- 10 min of brisk walking or light jogging on an inclined treadmill (5-8% slope).
- Dynamic mobilizations of hips, knees, and ankles.
- A few walking lunges and bodyweight squats.
- Front Squats with barbell or dumbbells: 4 sets of 6-8 repetitions (focus on quadriceps strength, essential for uphill).
- Weighted Walking Lunges (with dumbbells): 4 sets of 10-12 repetitions per leg (simulates climbing stairs or slopes).
- Step-ups on a high box (with or without weights): 4 sets of 8-10 repetitions per leg (explosive upward movement).
- Single-leg calf raises (on a step, quick up, slow down): 4 sets of 15-20 repetitions per leg.
- High knees in place (fast and controlled): 3 sets of 30 seconds.
Take 90-120 seconds of rest between each set.
Cool-down (10 min)- Long static stretching of quadriceps, glutes, and calves.
💪
Strength & Conditioning
View session
Duration : 65 min
🫀 Zone 1 : 29 min
🫀 Zone 2 : 23 min
🫀 Zone 3 : 10 min
🫀 Zone 4 : 3 min
Warm-up (10 min)- Joint mobilizations of the shoulders, upper back, and wrists.
- A few light push-ups and assisted pull-ups.
- Pull-ups or Lat Pulldown: 4 sets of 8-10 repetitions (back strength for pole support or pulling yourself up).
- Dumbbell Bench Press: 4 sets of 10-12 repetitions (pushing strength).
- Inverted Row or Horizontal Row with TRX/rings: 4 sets of 12-15 repetitions (back strength and scapular stability).
- Elevated push-ups (feet on box): 4 sets of 10-12 repetitions (increases difficulty).
- Lateral and frontal raises with light dumbbells: 3 sets of 15-20 repetitions (shoulder strengthening for posture and poles).
Take 90-120 seconds of rest between each set.
Cool-down (10 min)- Static stretching of chest, back, and shoulders.
💪
Strength & Conditioning
View session
Duration : 65 min
🫀 Zone 1 : 29 min
🫀 Zone 2 : 23 min
🫀 Zone 3 : 10 min
🫀 Zone 4 : 3 min
Warm-up (5 min)- Deep breathing, very gentle joint mobilizations.
- Targeted and prolonged Foam Rolling: 10-15 minutes, focusing on main tension areas (calves, quadriceps, hamstrings, glutes, IT band, upper back).
- Very light and fluid dynamic stretches:
- Leg swings (front-back, side, broad but controlled).
- Dynamic lunges without twist (long and slow).
- Arm circles (large and slow).
- Specific joint mobilizations (ankles, knees, hips, shoulders, spine): 5-7 slow and deep repetitions per joint.
- Diaphragmatic breathing exercises (on the ground): 5-7 minutes to promote deep relaxation and recovery.
- Lizard Walk (Spiderman Walk): 8-10 repetitions per side (hip and torso mobility).
- Deep breathing, total relaxation.
💪
Strength & Conditioning
View session
Duration : 65 min
🫀 Zone 1 : 29 min
🫀 Zone 2 : 23 min
🫀 Zone 3 : 10 min
🫀 Zone 4 : 3 min
Warm-up (10 min)- Slow and mindful walking.
- Some gentle stretches.
- Guided meditation (focus on breathing and bodily sensations): 15-20 minutes.
- Positive visualization (running, pain management, success): 10-15 minutes.
- Deep breathing exercises (heart coherence, square breathing): 10 minutes.
- Journaling (writing about fears, goals, successes): 10 minutes.
- Slow and mindful movements (Tai Chi, very gentle Yoga): 10 minutes.
- Deep breaths, grounding in the present moment.
💪
Strength & Conditioning
View session
Duration : 65 min
🫀 Zone 1 : 29 min
🫀 Zone 2 : 23 min
🫀 Zone 3 : 10 min
🫀 Zone 4 : 3 min
Warm-up (15 min)- Light jumps in place, leg swings.
- A few gentle Squat Jumps.
- Box Jumps (on low to moderate box): 4 sets of 5-6 repetitions (focus on soft landing).
- Broad Jumps: 3 sets of 5-6 repetitions (focus on horizontal propulsion).
- Split Jumps: 3 sets of 8-10 repetitions per leg (quick and controlled).
- Kettlebell Swings (light to moderate, explosive): 3 sets of 12-15 repetitions.
- Calf Jumps (quick calf jumps): 3 sets of 20-25 repetitions.
Rest for 90-120 seconds between each set. 3 minutes of rest between blocks.
Cool-down (10 min)- Dynamic leg stretches.
🥾
Trail Running
– V02 Max
View session
Duration : 65 min
D+ : 600
Load (TRIMP) : 157
🫀 Zone 1 : 27 min
🫀 Zone 2 : 20 min
🫀 Zone 5 : 18 min
Warm-up: 20min Z2Main set:
3x3min Z5 R=3min
3x2min Z5 R=2min
3x1min Z5 R=1min
Cool down: 15min Z1
🥾
Trail Running
– Fartlek
View session
Duration : 65 min
D+ : 200
Load (TRIMP) : 123
🫀 Zone 1 : 16 min
🫀 Zone 2 : 40 min
🫀 Zone 3 : 9 min
Warm-up: 15min Z2Main set:
3x(5min Z2 / 3min Z3) R=3min
10min Z2 finish
Cool down: 10min Z1
🥾
Trail Running
– Strength
View session
Duration : 65 min
D+ : 300
Load (TRIMP) : 140
🫀 Zone 1 : 20 min
🫀 Zone 2 : 15 min
🫀 Zone 3 : 30 min
Warm-up: 15min Z2Main set:
6x5min Z3 R=2min
Cool down: 10min Z1
🥾
Trail Running
– Specific Pace
View session
Duration : 65 min
D+ : 400
Load (TRIMP) : 152
🫀 Zone 1 : 26 min
🫀 Zone 2 : 15 min
🫀 Zone 4 : 24 min
Warm-up: 15min Z2Main set:
2x(12min Z4 / 6min Z1) R=4min
Cool down: 10min Z1
🥾
Trail Running
– Hill Repeats
View session
Duration : 65 min
D+ : 500
Load (TRIMP) : 145
🫀 Zone 1 : 20 min
🫀 Zone 2 : 20 min
🫀 Zone 3 : 15 min
🫀 Zone 4 : 10 min
Warm-up: 15min Z2Main set:
3x5min Z3 R=5min
10min Z4
5min Z2
Cool down: 10min Z1
🥾
Trail Running
– Specific Pace
View session
Duration : 65 min
D+ : 400
Load (TRIMP) : 120
🫀 Zone 1 : 25 min
🫀 Zone 2 : 25 min
🫀 Zone 3 : 15 min
Warm-up: 15min Z2Main set:
3x(5min Z3 / 3min Z1) R=3min
add 10min Z2 downhill
Cool down: 10min Z1
🥾
Trail Running
– Strength x Cadence
View session
Duration : 65 min
D+ : 600
Load (TRIMP) : 123
🫀 Zone 1 : 27 min
🫀 Zone 2 : 30 min
🫀 Zone 4 : 4 min
🫀 Zone 5 : 4 min
Warm-up: 20min Z2Main set:
4x(1min Z4 / 1min Z5) R=4min
10min Z2
Cool down: 15min Z1
🥾
Trail Running
– V02 Max
View session
Duration : 65 min
D+ : 600
Load (TRIMP) : 210
🫀 Zone 1 : 10 min
🫀 Zone 2 : 25 min
🫀 Zone 5 : 30 min
Warm-up: 15min Z2Main set:
5x2:30min Z5 R=3min
10min Z2 easy
Cool down: 10min Z1
🥾
Trail Running
– Strength x Cadence
View session
Duration : 65 min
D+ : 450
Load (TRIMP) : 123
🫀 Zone 1 : 28 min
🫀 Zone 2 : 30 min
🫀 Zone 5 : 7 min
Warm-up: 15min Z2Main set:
7x1min Z5 R=3min
15min Z2 steady
Cool down: 10min Z1
🥾
Trail Running
– Strength
View session
Duration : 65 min
D+ : 200
Load (TRIMP) : 140
🫀 Zone 1 : 20 min
🫀 Zone 2 : 15 min
🫀 Zone 3 : 30 min
Warm-up: 15min Z2Main set:
6x5min Z3 R=2min
Cool down: 10min Z1
🥾
Trail Running
– Hill Repeats
View session
Duration : 65 min
D+ : 400
Load (TRIMP) : 140
🫀 Zone 1 : 20 min
🫀 Zone 2 : 15 min
🫀 Zone 3 : 30 min
Warm-up: 15min Z2Main set:
6x5min Z3 R=2min
Cool down: 10min Z1
🥾
Trail Running
– Threshold
View session
Duration : 65 min
D+ : 200
Load (TRIMP) : 175
🫀 Zone 1 : 10 min
🫀 Zone 2 : 15 min
🫀 Zone 3 : 25 min
🫀 Zone 4 : 15 min
Warm-up: 15min Z2Main set:
25min Z3 steady
15min Z4 push
Cool down: 10min Z1
🥾
Trail Running
– Strength
View session
Duration : 65 min
D+ : 900
Load (TRIMP) : 170
🫀 Zone 1 : 20 min
🫀 Zone 2 : 15 min
🫀 Zone 4 : 30 min
Warm-up: 15min Z2Main set:
3x10min Z4 R=5min
Cool down: 10min Z1
🏊♀️
Swimming
– Specific Pace
View session
Duration : 65.15 min
Distance : 4000 m
Load (TRIMP) : 217.07
🫀 Zone 1 : 10 min
🫀 Zone 2 : 8 min
🫀 Zone 3 : 9 min
🫀 Zone 4 : 26 min
🫀 Zone 5 : 12 min
Warm-up: 400m in Z2 Swim of your choice Session:
4 x 50m in Z5, R = 20 s NC Sprint
400m in Z4 NC tempo
400m in Z4 PB
2 x 200m in Z5, R = 15 s PQ fast
4 x 100m in Z5, R = 10 s NC
500m in Z3, R = 10 s Breathing 3/5/7
3 x 300m in Z4, R = 15 s NC (medium/slow/fast)
Cool-down: 400m in Z1 Swim of your choice
🏃♂️
Running
– V02 Max
View session
Duration : 65.25 min
Distance : 6000 m
Load (TRIMP) : 166.25
🫀 Zone 1 : 33 min
🫀 Zone 2 : 10 min
🫀 Zone 5 : 23 min
Warm-up: 10 mins in Z2Session:
30 x 200m in Z5 (100% VMA), R = 45 s
Cool-down: 10 mins in Z1
🏊♀️
Swimming
– V02 Max
View session
Duration : 65.25 min
Distance : 2800 m
Load (TRIMP) : 241.25
🫀 Zone 1 : 13 min
🫀 Zone 2 : 8 min
🫀 Zone 3 : 4 min
🫀 Zone 5 : 40 min
Warm-up: 400m in Z2 PB PQ Session:
20 x 50m in Z5, R = 15 s NC fast
200m in Z3 NC gentle
10 x 100m in Z5, R = 30 s NC fast
Cool-down: 200m in Z1 4 strokes
🏊♀️
Swimming
– Technique/Efficiency
View session
Duration : 65.25 min
Distance : 3700 m
Load (TRIMP) : 188.75
🫀 Zone 1 : 10 min
🫀 Zone 2 : 8 min
🫀 Zone 3 : 26 min
🫀 Zone 4 : 21 min
Warm-up: 400m in Z2 Stroke of choice Session:
200m in Z3 Freestyle
6 x 100m in Z3 4 Strokes
2 x 200m in Z4 Drill of choice
200m in Z3 Backstroke
6 x 50m in Z3 Swimming with minimal arm strokes possible per length
2 x 100m in Z3 Fast Full Stroke
600m in Z4 Paddles
4 x 100m in Z4 Kicks: 25 fast, 75 normal
Cool-down: 400m in Z1 4 Strokes
🏊♀️
Swimming
– Specific Pace
View session
Duration : 65.5 min
Distance : 3800 m
Load (TRIMP) : 218.5
🫀 Zone 1 : 17 min
🫀 Zone 2 : 4 min
🫀 Zone 3 : 11 min
🫀 Zone 4 : 6 min
🫀 Zone 5 : 28 min
Warm-up:200m in Z2 PB Session:
2 blocks of:
300m in Z3 back / freestyle by 50
4 x 50m in Z4 NC focusing on the kick
4 x 25m in Z5, R = 10 s NC fast
10 x 100m in Z5, R = 15 s PB (50 max amplitude / 50 fast)
R = 2 min between each block
Cool-down:400m in Z1 Swim of choice
🏃♂️
Running
– Threshold
View session
Duration : 66 min
Load (TRIMP) : 180
🫀 Zone 1 : 16 min
🫀 Zone 2 : 18 min
🫀 Zone 4 : 32 min
Warm-up: 10 min in Z2Session:
4 blocks of :
8 min in Z4
2 min in Z2
R = 2 min between each block
Cool-down: 10 min in Z1
🚴♂️
Cycling
– MAP (PMA)
View session
Duration : 66 min
Load (TRIMP) : 188
🫀 Zone 1 : 28 min
🫀 Zone 2 : 10 min
🫀 Zone 5 : 28 min
Warm-up: 10 mins in Z2Session:
7 x 4 mins in Z5, R = 3 mins
Cool-down: 10 mins in Z1
🏠
Indoor Cycling
– Specific Pace
View session
Duration : 66 min
Load (TRIMP) : 105
🫀 Zone 1 : 27 min
🫀 Zone 2 : 39 min
Warm-up: 15 min in Z2Session:
2 blocks of:
4 min in Z2 cadence ~ 80 RPM, R = 2 min
4 min in Z2 cadence ~ 100 RPM, R = 2 min
4 min in Z2 cadence ~ 120 RPM, R = 2 min
R = 5 min between each block
Cool-down: 10 min in Z1
🏠
Indoor Cycling
– Base Training
View session
Duration : 66 min
Load (TRIMP) : 121
🫀 Zone 1 : 11 min
🫀 Zone 2 : 55 min
Warm-up: 10 min in Z2 (free cadence)Session:
3 x 15 min in Z2 (progressive resistance) R=2 min Z1 between each block
Cool-down: 5 min in Z1 (free cadence)
🏠
Indoor Cycling
– Base Training
View session
Duration : 66 min
Load (TRIMP) : 124
🫀 Zone 1 : 8 min
🫀 Zone 2 : 58 min
Warm-up: 10 min in Z2 (free cadence)Session:
4 x (10 min Z2 / 2 min Z2 cadence 110 RPM) R=1 min Z1 between each block
Cool-down: 5 min in Z1 (free cadence)
🏠
Indoor Cycling
– Base Training
View session
Duration : 66 min
Load (TRIMP) : 121
🫀 Zone 1 : 11 min
🫀 Zone 2 : 55 min
Warm-up: 10 min in Z2 (free cadence)Session:
3 x (5 min Z2 strength / 5 min Z2 velocity / 5 min Z2 normal) R=2 min Z1 between each block
Cool-down: 5 min in Z1 (free cadence)
🥾
Trail Running
– Hill Repeats
View session
Duration : 66 min
D+ : 400
Load (TRIMP) : 194
🫀 Zone 1 : 10 min
🫀 Zone 2 : 32 min
🫀 Zone 5 : 24 min
Warm-up: 20 min of easy running (Z2) on flat or slightly hilly terrain.Session:
4 to 6 repetitions of (3-4 min uphill in Z4/Z5 / 2 min of recovery in Z1-Z2 on very easy descent). Choose an ascent of at least 5% gradient. The goal is to develop power uphill and active recovery.
Cool-down: 10 min of easy running (Z1).
🥾
Trail Running
– Strength x Cadence
View session
Duration : 66 min
D+ : 1000
Load (TRIMP) : 116
🫀 Zone 1 : 36 min
🫀 Zone 2 : 20 min
🫀 Zone 4 : 10 min
Warm-up: 20min Z2Main set:
5x(2min Z4 technical climb / 1min Z1 rest) R=4min
Cool down: 15min Z1
🥾
Trail Running
– Trail Specific
View session
Duration : 66 min
D+ : 350
Load (TRIMP) : 177
🫀 Zone 1 : 19 min
🫀 Zone 2 : 15 min
🫀 Zone 4 : 32 min
Warm-up: 15min Z2Main set:
4x8min Z4 R=3min
alternating earthy paths and stony paths
Cool down: 10min Z1
🥾
Trail Running
– Specific Pace
View session
Duration : 66 min
D+ : 500
Load (TRIMP) : 134
🫀 Zone 1 : 22 min
🫀 Zone 2 : 20 min
🫀 Zone 3 : 24 min
Warm-up: 15min Z2Main set:
4x6min Z3 R=4min
add 5min Z2 uphill
Cool down: 10min Z1
🥾
Trail Running
– Strength
View session
Duration : 66 min
D+ : 350
Load (TRIMP) : 165
🫀 Zone 1 : 19 min
🫀 Zone 2 : 15 min
🫀 Zone 3 : 12 min
🫀 Zone 4 : 20 min
Warm-up: 15min Z2Main set:
12min Z3
10x2min Z4 R=1min
Cool down: 10min Z1
🥾
Trail Running
– Technique/Efficiency
View session
Duration : 66 min
D+ : 300
Load (TRIMP) : 136
🫀 Zone 1 : 26 min
🫀 Zone 2 : 25 min
🫀 Zone 4 : 15 min
Warm-up: 15min Z2Main set:
5x(3min Z4 downhill focus / 2min Z2) R=4min
Cool down: 10min Z1
🥾
Trail Running
– Cadence
View session
Duration : 66 min
D+ : 100
Load (TRIMP) : 133
🫀 Zone 1 : 19 min
🫀 Zone 2 : 27 min
🫀 Zone 3 : 20 min
Warm-up: 15min Z2Main set:
4x(5min Z3 / 3min Z2) R=3min
Cool down: 10min Z1
🥾
Trail Running
– Hill Repeats
View session
Duration : 66 min
D+ : 600
Load (TRIMP) : 138
🫀 Zone 1 : 18 min
🫀 Zone 2 : 24 min
🫀 Zone 3 : 24 min
Warm-up: 15min Z2Main set:
3x(8min Z3 / 3min Z2) R=4min steady
Cool down: 10min Z1
🥾
Trail Running
– Specific Pace
View session
Duration : 66 min
D+ : 250
Load (TRIMP) : 153
🫀 Zone 1 : 19 min
🫀 Zone 2 : 27 min
🫀 Zone 4 : 20 min
Warm-up: 15min Z2Main set:
4x(5min Z4 / 3min Z2) R=3min
Cool down: 10min Z1
🏊♀️
Swimming
– Specific Pace
View session
Duration : 66.5 min
Distance : 3500 m
Load (TRIMP) : 232
🫀 Zone 1 : 6 min
🫀 Zone 2 : 8 min
🫀 Zone 4 : 53 min
Warm-up: 400m in Z2 Swim of choice Session:
5 blocks of:
600m in Z4 (1 slow / 1 medium / 1 fast)
R = 1 min between each block
Cool-down: 100m in Z1 Swim of choice
🏠
Indoor Cycling
– V02 Max
View session
Duration : 66.5 min
Load (TRIMP) : 101.5
🫀 Zone 1 : 47 min
🫀 Zone 2 : 15 min
🫀 Zone 5 : 5 min
Warm-up: 15 min in Z2Session:
2 blocks of :
10 x 15 s in Z5 (100% PMA), R = 1 mn 45 s
R = 5 min between each block
Cool-down: 10 min in Z1
Explosive Strength
🏃♂️
Running
– V02 Max
View session
Duration : 67 min
Load (TRIMP) : 138
🫀 Zone 1 : 38 min
🫀 Zone 2 : 15 min
🫀 Zone 5 : 14 min
Warm-up: 15 min in Z2
Session:
28 x 30 s in Z5, R = 1 min
Cool-down: 10 min in Z1
🏃♂️
Running
– V02 Max
View session
Duration : 67 min
Load (TRIMP) : 166
🫀 Zone 1 : 31 min
🫀 Zone 2 : 15 min
🫀 Zone 5 : 21 min
Warm-up: 15 min in Z2Session:
21 x 1 min in Z5, R = 1 min
Cool-down: 10 min in Z1
🏃♂️
Running
– V02 Max
View session
Duration : 67 min
Distance : 7200 m
Load (TRIMP) : 178
🫀 Zone 1 : 28 min
🫀 Zone 2 : 15 min
🫀 Zone 5 : 24 min
Warm-up: 15 min in Z2Session:
12 x 600m in Z5 (93% VMA), R = 1 min 30 s
Cool-down: 10 min in Z1
🏃♂️
Running
– Threshold
View session
Duration : 67 min
Load (TRIMP) : 174
🫀 Zone 1 : 26 min
🫀 Zone 2 : 15 min
🫀 Zone 3 : 6 min
🫀 Zone 5 : 20 min
Warm-up: 15 mins in Z2Session:
2 blocks of :
3 mins in Z3, R = 3 mins
10 mins in Z5, R = 4 mins
R = 2 mins between each block
Cool-down: 10 mins in Z1
🚴♂️
Cycling
– Fartlek
View session
Duration : 67 min
Load (TRIMP) : 137
🫀 Zone 1 : 42 min
🫀 Zone 2 : 10 min
🫀 Zone 5 : 15 min
Warm-up: 10 min in Z2Session:
5 blocks of :
3 x 1 min in Z5 (150% FTP), R = 2 min
R = 3 min between each block
Cool-down: 10 min in Z1
🚴♂️
Cycling
– Fartlek
View session
Duration : 67 min
Load (TRIMP) : 137
🫀 Zone 1 : 42 min
🫀 Zone 2 : 10 min
🫀 Zone 5 : 15 min
Warm-up: 10 min in Z2Session:
3 blocks of :
5 x 1 min in Z5 (150% FTP), R = 2 min
R = 4 min between each block
Cool-down: 10 min in Z1
🚴♂️
Cycling
– Fartlek
View session
Duration : 67 min
Load (TRIMP) : 185
🫀 Zone 1 : 30 min
🫀 Zone 2 : 10 min
🫀 Zone 5 : 27 min
Warm-up: 10 mins in Z2Session:
6 blocks of :
4 mins in Z5
30 secs in Z5 (150% PMA) Sprint
R = 4 mins between each block
Cool-down: 10 mins in Z1
🏠
Indoor Cycling
– MAP (PMA)
View session
Duration : 67 min
Load (TRIMP) : 146
🫀 Zone 1 : 36 min
🫀 Zone 2 : 15 min
🫀 Zone 5 : 16 min
Warm-up: 15 mins in Z2Session:
4 blocks of :
8 x 30 s in Z5 (100% PMA) cadence ~ 100 RPM, R = 30 s
R = 4 mins between each block
Cool-down: 10 mins in Z1
🏠
Indoor Cycling
– Base Training
View session
Duration : 67 min
Load (TRIMP) : 137
🫀 Zone 1 : 12 min
🫀 Zone 2 : 40 min
🫀 Zone 3 : 15 min
Warm-up: 10 min in Z2 (free cadence)Session:
3 x (10 min Z2 / 5 x 1 min Z3 u2018micro intervalsu2019 u2042 1 min Z1 recovery) R=2 min Z1 between each block
Cool-down: 5 min in Z1 (free cadence)
🏠
Indoor Cycling
– Base Training
View session
Duration : 67 min
Load (TRIMP) : 125
🫀 Zone 1 : 9 min
🫀 Zone 2 : 58 min
Warm-up:10 min in Z2 (free cadence)Session:
4 x (12 min Z2 / 1 min Z1 recovery)
Cool-down: 5 min in Z1 (free cadence)
🥾
Trail Running
– V02 Max
View session
Duration : 67 min
D+ : 800
Load (TRIMP) : 167
🫀 Zone 1 : 27 min
🫀 Zone 2 : 20 min
🫀 Zone 5 : 20 min
Warm-up: 20min Z2Main set:
5x3min Z5 R=3min
6x1
5min Z5 R=1min
Cool down: 15min Z1
🥾
Trail Running
– Threshold
View session
Duration : 67 min
D+ : 200
Load (TRIMP) : 166
🫀 Zone 1 : 13 min
🫀 Zone 2 : 19 min
🫀 Zone 3 : 25 min
🫀 Zone 4 : 10 min
Warm-up: 15min Z2Main set:
25min Z3 continuous
2x(5min Z4 / 2min Z2) R=3min
Cool down: 10min Z1
🥾
Trail Running
– Specific Pace
View session
Duration : 67 min
D+ : 300
Load (TRIMP) : 172
🫀 Zone 1 : 22 min
🫀 Zone 2 : 15 min
🫀 Zone 4 : 30 min
Warm-up: 15min Z2Main set:
6x(5min Z4 / 2min Z1) on varied terrain
Cool down: 10min Z1
🥾
Trail Running
– Cadence
View session
Duration : 67 min
D+ : 250
Load (TRIMP) : 131
🫀 Zone 1 : 18 min
🫀 Zone 2 : 34 min
🫀 Zone 3 : 15 min
Warm-up: 15min Z2Main set:
3x(5min Z3 / 3min Z2) R=4min
10min Z2
Cool down: 10min Z1
🥾
Trail Running
– Cadence
View session
Duration : 67 min
D+ : 150
Load (TRIMP) : 122
🫀 Zone 1 : 32 min
🫀 Zone 2 : 15 min
🫀 Zone 3 : 20 min
Warm-up: 15min Z2Main set:
5x(4min Z3 / 2min Z1) R=3min
Cool down: 10min Z1
🥾
Trail Running
– V02 Max
View session
Duration : 67 min
D+ : 1500
Load (TRIMP) : 135
🫀 Zone 1 : 35 min
🫀 Zone 2 : 20 min
🫀 Zone 5 : 12 min
Warm-up: 20min Z2Main set:
6x2min Z5 R=4min
Cool down: 15min Z1
🥾
Trail Running
– Specific Pace
View session
Duration : 67 min
D+ : 200
Load (TRIMP) : 142
🫀 Zone 1 : 32 min
🫀 Zone 2 : 15 min
🫀 Zone 4 : 20 min
Warm-up: 15min Z2Main set:
5x(4min Z4 / 2min Z1) R=3min
Cool down: 10min Z1
🥾
Trail Running
– Strength x Cadence
View session
Duration : 67 min
D+ : 600
Load (TRIMP) : 147
🫀 Zone 1 : 22 min
🫀 Zone 2 : 20 min
🫀 Zone 3 : 20 min
🫀 Zone 5 : 5 min
Warm-up: 15min Z2Main set:
5x(1min Z5 / 1min Z2) R=3min
20min Z3 trail
Cool down: 10min Z1
🥾
Trail Running
– Technique/Efficiency
View session
Duration : 67 min
D+ : 400
Load (TRIMP) : 145
🫀 Zone 1 : 25 min
🫀 Zone 2 : 30 min
🫀 Zone 5 : 12 min
Warm-up: 15min Z2Main set:
6x2min Z5 on rocks R=3min
15min Z2 easy
Cool down: 10min Z1
🥾
Trail Running
– Specific Pace
View session
Duration : 67 min
D+ : 150
Load (TRIMP) : 142
🫀 Zone 1 : 22 min
🫀 Zone 2 : 15 min
🫀 Zone 3 : 30 min
Warm-up: 15min Z2Main set:
15min Z3 continuous
3x(5min Z3 / 2min Z1) R=3min
Cool down: 10min Z1
🥾
Trail Running
– Fartlek
View session
Duration : 67 min
D+ : 300
Load (TRIMP) : 132
🫀 Zone 1 : 22 min
🫀 Zone 2 : 25 min
🫀 Zone 3 : 20 min
Warm-up: 15min Z2Main set:
5x(4min Z3 / 2min Z2) R=3min
10min easy Z1
Cool down: 10min Z1
🥾
Trail Running
– Strength
View session
Duration : 67 min
D+ : 600
Load (TRIMP) : 166
🫀 Zone 1 : 16 min
🫀 Zone 2 : 15 min
🫀 Zone 3 : 24 min
🫀 Zone 4 : 12 min
Warm-up: 15min Z2Main set:
3x(8min Z3 / 4min Z4) R=3min
Cool down: 10min Z1
🥾
Trail Running
– Cadence
View session
Duration : 67 min
D+ : 500
Load (TRIMP) : 133
🫀 Zone 1 : 30 min
🫀 Zone 2 : 20 min
🫀 Zone 3 : 5 min
🫀 Zone 4 : 12 min
Warm-up: 20min Z2Main set:
6x2min Z4 R=3min
5min Z3 uphill
Cool down: 15min Z1
🥾
Trail Running
– Specific Pace
View session
Duration : 67 min
D+ : 500
Load (TRIMP) : 142
🫀 Zone 1 : 22 min
🫀 Zone 2 : 15 min
🫀 Zone 3 : 30 min
Warm-up: 15min Z2Main set:
5x6min Z3 R=3min
Cool down: 10min Z1
🥾
Trail Running
– Threshold
View session
Duration : 67 min
D+ : 800
Load (TRIMP) : 166
🫀 Zone 1 : 16 min
🫀 Zone 2 : 15 min
🫀 Zone 3 : 24 min
🫀 Zone 4 : 12 min
Warm-up: 15min Z2Main set:
4x(6min Z3 / 3min Z4 uphill) R=2min
Cool down: 10min Z1
🥾
Trail Running
– Cadence
View session
Duration : 67 min
D+ : 400
Load (TRIMP) : 162
🫀 Zone 1 : 22 min
🫀 Zone 2 : 20 min
🫀 Zone 4 : 25 min
Warm-up: 15min Z2Main set:
5x5min Z4 uphill R=3min
5min Z2 downhill high cadence
Cool down: 10min Z1
🥾
Trail Running
– MAP (PMA)
View session
Duration : 67 min
D+ : 1000
Load (TRIMP) : 147
🫀 Zone 1 : 27 min
🫀 Zone 2 : 20 min
🫀 Zone 4 : 20 min
Warm-up: 20min Z2Main set:
4x5min Z4 R=4min
Cool down: 15min Z1
🥾
Trail Running
– Cadence
View session
Duration : 67 min
Load (TRIMP) : 122
🫀 Zone 1 : 22 min
🫀 Zone 2 : 40 min
🫀 Zone 4 : 5 min
Warm-up: 15min Z2Main set:
25min Z2
5x1min Z4 high cadence R=3min
Cool down: 10min Z1
🏊♀️
Swimming
– MAP (PMA)
View session
Duration : 67.25 min
Distance : 3300 m
Load (TRIMP) : 213
🫀 Zone 1 : 16 min
🫀 Zone 2 : 4 min
🫀 Zone 4 : 47 min
Warm-up: 200m at Z2 PB Session:
9 blocks of:
300m at Z4 NC
R = 1 min between each block
Cool-down: 400m at Z1 4 strokes
🏊♀️
Swimming
– Technique/Efficiency
View session
Duration : 67.25 min
Distance : 3300 m
Load (TRIMP) : 213
🫀 Zone 1 : 16 min
🫀 Zone 2 : 4 min
🫀 Zone 4 : 47 min
Warm-up: 200m in Z2 PB PQSession:
9 blocks of:
300m in Z4 NC maximum amplitude
R = 1 min between each block
Cool-down: 400m in Z1 4 strokes
🏠
Indoor Cycling
– Threshold
View session
Duration : 67.5 min
Load (TRIMP) : 186.5
🫀 Zone 1 : 11 min
🫀 Zone 2 : 2 min
🫀 Zone 3 : 48 min
🫀 Zone 4 : 5 min
🫀 Zone 5 : 2 min
Warm-up: 5 min in Z43 min in Z3
3 x 30 s in Z5 cadence ~ 100 RPM, R = 30 s
2 min in Z2 cadence ~ 90 RPM
Session:
45 min in Z3
Cool-down: 10 min in Z1
🥾
Trail Running
– Strength x Cadence
View session
Duration : 67.5 min
D+ : 350
Load (TRIMP) : 138.5
🫀 Zone 1 : 28 min
🫀 Zone 2 : 29 min
🫀 Zone 5 : 11 min
Warm-up: 15min Z2Main set:
7x(90s Z5 / 2min Z2) R=3min
Cool down: 10min Z1
🏊♀️
Swimming
– Specific Pace
View session
Duration : 67.71 min
Distance : 2700 m
Load (TRIMP) : 145.21
🫀 Zone 1 : 27 min
🫀 Zone 2 : 4 min
🫀 Zone 3 : 37 min
Warm-up: 200m in Z2 Swim of choice Session:
3 blocks of :
4 x 100m in Z3, R = 30 s PQ
4 x 50m in Z3, R = 15 s NC soft
4 x 25m in Z3, R = 20 s NC fast
R = 2 mins between each block
Cool-down: 400m in Z1 4 strokes
🏊♀️
Swimming
– Specific Pace
View session
Duration : 67.75 min
Distance : 3100 m
Load (TRIMP) : 196.25
🫀 Zone 1 : 25 min
🫀 Zone 2 : 4 min
🫀 Zone 4 : 32 min
🫀 Zone 5 : 8 min
Warm-up: 200m in Z2 Swim of choice Session:
3 blocks of :
8 x 50m in Z4, R = 15 s NC (25 fast / 25 easy)
300m in Z4 NC
8 x 25m in Z5, R = 30 s NC Sprint
R = 2 min between each block
Cool-down: 200m in Z1 4 Strokes
🏠
Indoor Cycling
– V02 Max
View session
Duration : 67.98 min
Load (TRIMP) : 113.94
🫀 Zone 1 : 36 min
🫀 Zone 2 : 23 min
🫀 Zone 3 : 5 min
🫀 Zone 4 : 2 min
🫀 Zone 5 : 2 min
Warm-up: 3 min in Z25 min in Z3
2 min in Z4 cadence ~ 80 RPM
3 x 30 s in Z5 cadence ~ 100 RPM, R = 30 s
2 min in Z2 cadence ~ 90 RPM
Session:
6 blocks of :
5 s in Z3 (150% MAP)
3 min in Z2 cadence ~ 80 RPM
R = 5 min between each block
Cool-down: 10 min in Z1
🏃♂️
Running
– Threshold
View session
Duration : 68 min
Load (TRIMP) : 150
🫀 Zone 1 : 34 min
🫀 Zone 2 : 10 min
🫀 Zone 4 : 24 min
Warm-up: 10 min in Z2Session:
6 x 4 min in Z4, R = 4 min
Cool-down: 10 min in Z1
🏃♂️
Running
– Threshold
View session
Duration : 68 min
Load (TRIMP) : 150
🫀 Zone 1 : 34 min
🫀 Zone 2 : 10 min
🫀 Zone 4 : 24 min
Warm-up: 10 min in Z2Session:
8 x 3 min in Z4, R = 3 min
Cool-down: 10 min in Z1
🏃♂️
Running
– Fartlek
View session
Duration : 68 min
Distance : 15 m
Load (TRIMP) : 162
🫀 Zone 1 : 10 min
🫀 Zone 2 : 40 min
🫀 Zone 4 : 18 min
Warm-up: 15min jog Z2Main set:
30min Z2
6x3min Z4 R=2min
10min Z2
Cool down: 10min easy Z1
🏠
Indoor Cycling
– MAP (PMA)
View session
Duration : 68 min
Load (TRIMP) : 205
🫀 Zone 1 : 21 min
🫀 Zone 2 : 2 min
🫀 Zone 3 : 3 min
🫀 Zone 4 : 41 min
🫀 Zone 5 : 2 min
Warm-up: 5 mins in Z43 mins in Z3
3 x 30 secs in Z5 cadence ~ 100 RPM, R = 30 secs
2 mins in Z2 cadence ~ 90 RPM
Session:
9 blocks of :
2 mins in Z4 (70% FTP) cadence ~ 60 RPM
2 mins in Z4 (70% FTP) cadence ~ 120 RPM
R = 1 min between each block
Cool-down: 10 mins in Z1
🥾
Trail Running
– MAP (PMA)
View session
Duration : 68 min
D+ : 800
Load (TRIMP) : 148
🫀 Zone 1 : 33 min
🫀 Zone 2 : 20 min
🫀 Zone 5 : 15 min
Warm-up: 20min Z2Main set:
10x90sec Z5 R=2min
Cool down: 15min Z1
🥾
Trail Running
– Technique/Efficiency
View session
Duration : 68 min
D+ : 500
Load (TRIMP) : 160
🫀 Zone 1 : 30 min
🫀 Zone 2 : 20 min
🫀 Zone 5 : 18 min
Warm-up: 15min Z2Main set:
6x3min Z5 steep uphill R=4min
finish with 5min Z2 downhill
Cool down: 10min Z1
🥾
Trail Running
– Cadence
View session
Duration : 68 min
D+ : 500
Load (TRIMP) : 133
🫀 Zone 1 : 23 min
🫀 Zone 2 : 35 min
🫀 Zone 4 : 10 min
Warm-up: 20min Z2Main set:
5x(2min Z4 / 3min Z2 uphill) R=2min
descend easy Z2
Cool down: 15min Z1
🥾
Trail Running
– Strength
View session
Duration : 68 min
D+ : 400
Load (TRIMP) : 149
🫀 Zone 1 : 15 min
🫀 Zone 2 : 25 min
🫀 Zone 3 : 28 min
Warm-up: 15min Z2Main set:
2x14min Z3 R=5min
10min Z2
Cool down: 10min Z1
🥾
Trail Running
– Cadence
View session
Duration : 68 min
D+ : 80
Load (TRIMP) : 129
🫀 Zone 1 : 25 min
🫀 Zone 2 : 25 min
🫀 Zone 3 : 18 min
Warm-up: 15min Z2Main set:
3x(6min Z3 / 3min Z1) R=3min
10min Z2
Cool down: 10min Z1
🥾
Trail Running
– Technique/Efficiency
View session
Duration : 68 min
D+ : 200
Load (TRIMP) : 143
🫀 Zone 1 : 33 min
🫀 Zone 2 : 15 min
🫀 Zone 4 : 20 min
Warm-up: 15min Z2Main set:
4x(5min Z4 / 2min Z1) on switchbacks R=5min
Cool down: 10min Z1
🥾
Trail Running
– Threshold
View session
Duration : 68 min
D+ : 400
Load (TRIMP) : 152
🫀 Zone 1 : 16 min
🫀 Zone 2 : 20 min
🫀 Zone 3 : 32 min
Warm-up: 15min Z2Main set:
4x8min Z3 R=2min
5min Z2 easy
Cool down: 10min Z1
🥾
Trail Running
– Strength x Cadence
View session
Duration : 68 min
D+ : 500
Load (TRIMP) : 138
🫀 Zone 1 : 28 min
🫀 Zone 2 : 30 min
🫀 Zone 5 : 10 min
Warm-up: 15min Z2Main set:
10x1min Z5 on hills R=2min
15min Z2 rolling terrain
Cool down: 10min Z1
🥾
Trail Running
– Strength x Cadence
View session
Duration : 68 min
D+ : 600
Load (TRIMP) : 148
🫀 Zone 1 : 23 min
🫀 Zone 2 : 20 min
🫀 Zone 3 : 20 min
🫀 Zone 5 : 5 min
Warm-up: 20min Z2Main set:
5x1min Z5 cascade hills R=2min
20min Z3 mixed terrain
Cool down: 15min Z1
🥾
Trail Running
– Threshold
View session
Duration : 68 min
D+ : 350
Load (TRIMP) : 173
🫀 Zone 1 : 18 min
🫀 Zone 2 : 15 min
🫀 Zone 3 : 15 min
🫀 Zone 4 : 20 min
Warm-up: 15min Z2Main set:
5x(4min Z4 push / 3min Z3 recover) R=2min
Cool down: 10min Z1
🥾
Trail Running
– Strength x Cadence
View session
Duration : 68 min
D+ : 900
Load (TRIMP) : 132
🫀 Zone 1 : 35 min
🫀 Zone 2 : 20 min
🫀 Zone 4 : 8 min
🫀 Zone 5 : 5 min
Warm-up: 20min Z2Main set:
4x2min Z4 R=4min
5x1min Z5 R=2min
Cool down: 15min Z1
🥾
Trail Running
– Strength x Cadence
View session
Duration : 68 min
D+ : 500
Load (TRIMP) : 83
🫀 Zone 1 : 53 min
🫀 Zone 2 : 15 min
Warm-up: 15min Z2Main set:
6x(1min30 Z5 / 3min Z1) R=5min
Cool down: 10min Z1
🏠
Indoor Cycling
– MAP (PMA)
View session
Duration : 68.5 min
Load (TRIMP) : 137.5
🫀 Zone 1 : 47 min
🫀 Zone 2 : 2 min
🫀 Zone 3 : 3 min
🫀 Zone 4 : 5 min
🫀 Zone 5 : 12 min
Warm-up: 5 mins in Z43 mins in Z3
3 x 30 s in Z5 cadence ~ 100 RPM, R = 30 s
2 mins in Z2 cadence ~ 90 RPM
Session:
10 x 1 min in Z5 (100% PMA) cadence ~ 100 RPM, R = 4 mins
Cool-down: 10 mins in Z1
🥾
Trail Running
– Cadence
View session
Duration : 68.5 min
D+ : 150
Load (TRIMP) : 143.5
🫀 Zone 1 : 24 min
🫀 Zone 2 : 35 min
🫀 Zone 5 : 10 min
Warm-up: 15min Z2Main set:
10x1min Z5 R=90sec
20min Z2 easy
Cool down: 10min Z1
🏃♂️
Running
– V02 Max
View session
Duration : 69 min
Load (TRIMP) : 172
🫀 Zone 1 : 32 min
🫀 Zone 2 : 15 min
🫀 Zone 5 : 22 min
Warm-up: 15 mn in Z2Session:
11 x 2 mn in Z5, R = 2 mn
Cool-down: 10 mn in Z1
🏃♂️
Running
– Threshold
View session
Duration : 69 min
Load (TRIMP) : 156
🫀 Zone 1 : 30 min
🫀 Zone 2 : 15 min
🫀 Zone 4 : 24 min
Warm-up: 15 min in Z2Session:
4 x 6 min in Z4, R = 5 min
Cool-down: 10 min in Z1
🏃♂️
Running
– Fartlek
View session
Duration : 69 min
Load (TRIMP) : 152
🫀 Zone 1 : 30 min
🫀 Zone 2 : 15 min
🫀 Zone 3 : 10 min
🫀 Zone 4 : 8 min
🫀 Zone 5 : 6 min
Warm-up: 15 min in Z2Session:
2 blocks of:
5 min in Z3, R = 3 min
4 min in Z4, R = 3 min
3 min in Z5, R = 3 min
R = 2 min between each block
Cool-down: 10 min in Z1
🏃♂️
Running
– Threshold
View session
Duration : 69 min
Load (TRIMP) : 157
🫀 Zone 1 : 35 min
🫀 Zone 2 : 10 min
🫀 Zone 3 : 9 min
🫀 Zone 5 : 15 min
Warm-up: 10 mins in Z2Session:
3 blocks of :
3 mins in Z3, R = 3 mins
5 mins in Z5, R = 4 mins
R = 2 mins between each block
Cool-down: 10 mins in Z1
🚴♂️
Cycling
– Fartlek
View session
Duration : 69 min
Load (TRIMP) : 143
🫀 Zone 1 : 43 min
🫀 Zone 2 : 10 min
🫀 Zone 5 : 16 min
Warm-up: 10 min in Z2Session:
4 blocks of :
4 x 1 min in Z5 (150% PMA), R = 2 min
R = 3 min between each block
Cool-down: 10 min in Z1
🥾
Trail Running
– Threshold
View session
Duration : 69 min
D+ : 500
Load (TRIMP) : 161
🫀 Zone 1 : 25 min
🫀 Zone 2 : 20 min
🫀 Zone 4 : 24 min
Warm-up: 15min Z2Main set:
6x4min Z4 R=3min
finish with 5min Z2
Cool down: 10min Z1
🥾
Trail Running
– Hill Repeats
View session
Duration : 69 min
D+ : 500
Load (TRIMP) : 166
🫀 Zone 1 : 20 min
🫀 Zone 2 : 25 min
🫀 Zone 4 : 24 min
Warm-up: 15min Z2Main set:
6x4min Z4 R=2min
finish with 10min Z2
Cool down: 10min Z1
🥾
Trail Running
– MAP (PMA)
View session
Duration : 69 min
D+ : 900
Load (TRIMP) : 157
🫀 Zone 1 : 29 min
🫀 Zone 2 : 20 min
🫀 Zone 4 : 12 min
🫀 Zone 5 : 8 min
Warm-up: 20min Z2Main set:
4x2min Z5 R=2min
3x4min Z4 R=4min
Cool down: 15min Z1
🥾
Trail Running
– Cadence
View session
Duration : 69 min
D+ : 100
Load (TRIMP) : 144
🫀 Zone 1 : 14 min
🫀 Zone 2 : 35 min
🫀 Zone 3 : 20 min
Warm-up: 15min Z2Main set:
5x(4min Z3 / 2min Z2) R=1min
10min Z2 return to base
Cool down: 10min Z1
🥾
Trail Running
– Cadence
View session
Duration : 69 min
D+ : 150
Load (TRIMP) : 134
🫀 Zone 1 : 24 min
🫀 Zone 2 : 25 min
🫀 Zone 3 : 20 min
Warm-up: 15min Z2Main set:
4x(5min Z3 / 2min Z1) R=2min
10min Z2 rhythmic
Cool down: 10min Z1
🥾
Trail Running
– Trail Specific
View session
Duration : 69 min
D+ : 400
Load (TRIMP) : 134
🫀 Zone 1 : 24 min
🫀 Zone 2 : 25 min
🫀 Zone 3 : 20 min
Warm-up: 15min Z2Main set:
10min Z2 easy
4x(5min Z3 climb / 2min Z1 descent) R=2min
Cool down: 10min Z1
🥾
Trail Running
– Threshold
View session
Duration : 69 min
D+ : 600
Load (TRIMP) : 174
🫀 Zone 1 : 19 min
🫀 Zone 2 : 15 min
🫀 Zone 3 : 15 min
🫀 Zone 4 : 20 min
Warm-up: 15min Z2Main set:
15min Z3
2x10min Z4 R=4min
5min Z1
Cool down: 10min Z1
🥾
Trail Running
– Trail Specific
View session
Duration : 69 min
D+ : 200
Load (TRIMP) : 156
🫀 Zone 1 : 18 min
🫀 Zone 2 : 15 min
🫀 Zone 3 : 36 min
Warm-up: 15min Z2Main set:
3x12min Z3 R=4min
maintain pace over creeks
Cool down: 10min Z1
🥾
Trail Running
– Fartlek
View session
Duration : 69 min
D+ : 400
Load (TRIMP) : 164
🫀 Zone 1 : 14 min
🫀 Zone 2 : 25 min
🫀 Zone 3 : 20 min
🫀 Zone 4 : 10 min
Warm-up: 15min Z2Main set:
2x(10min Z3 / 5min Z2) R=4min
10min Z4
Cool down: 10min Z1
🥾
Trail Running
– Cadence
View session
Duration : 69 min
D+ : 200
Load (TRIMP) : 146
🫀 Zone 1 : 16 min
🫀 Zone 2 : 29 min
🫀 Zone 3 : 24 min
Warm-up: 15min Z2Main set:
3x(8min Z3 / 3min Z2) R=3min
5min Z2
Cool down: 10min Z1
🥾
Trail Running
– Hill Repeats
View session
Duration : 69 min
D+ : 450
Load (TRIMP) : 166
🫀 Zone 1 : 20 min
🫀 Zone 2 : 25 min
🫀 Zone 4 : 24 min
Warm-up: 15min Z2Main set:
6x4min Z4 R=2min
10min Z2
Cool down: 10min Z1
🥾
Trail Running
– Technique/Efficiency
View session
Duration : 69 min
D+ : 400
Load (TRIMP) : 136
🫀 Zone 1 : 22 min
🫀 Zone 2 : 27 min
🫀 Zone 3 : 20 min
Warm-up: 15min Z2Main set:
4x(5min Z3 downhill / 3min Z2 flat) R=4min
Cool down: 10min Z1
🥾
Trail Running
– Strength x Cadence
View session
Duration : 69 min
D+ : 400
Load (TRIMP) : 150
🫀 Zone 1 : 27 min
🫀 Zone 2 : 15 min
🫀 Zone 3 : 15 min
🫀 Zone 4 : 12 min
Warm-up: 15min Z2Main set:
4x(3min Z4 / 2min Z1) R=3min
15min Z3 downhill
Cool down: 10min Z1
🥾
Trail Running
– Threshold
View session
Duration : 69 min
D+ : 200
Load (TRIMP) : 174
🫀 Zone 1 : 14 min
🫀 Zone 2 : 15 min
🫀 Zone 3 : 30 min
🫀 Zone 4 : 10 min
Warm-up: 15min Z2Main set:
30min Z3 continuous threshold
5x2min Z4 R=1min
Cool down: 10min Z1
🥾
Trail Running
– Threshold
View session
Duration : 69 min
D+ : 700
Load (TRIMP) : 179
🫀 Zone 1 : 14 min
🫀 Zone 2 : 15 min
🫀 Zone 3 : 25 min
🫀 Zone 4 : 15 min
Warm-up: 15min Z2Main set:
20min Z3 steady
5x3min Z4 uphill R=1min
5min Z3 downhill
Cool down: 10min Z1
🥾
Trail Running
– Specific Pace
View session
Duration : 69 min
D+ : 300
Load (TRIMP) : 161
🫀 Zone 1 : 25 min
🫀 Zone 2 : 20 min
🫀 Zone 4 : 24 min
Warm-up: 15min Z2Main set:
6x4min Z4 R=3min
finish with 5min Z2
Cool down: 10min Z1
🥾
Trail Running
– V02 Max
View session
Duration : 69 min
D+ : 800
Load (TRIMP) : 153
🫀 Zone 1 : 33 min
🫀 Zone 2 : 20 min
🫀 Zone 5 : 16 min
Warm-up: 20min Z2Main set:
6x2min Z5 R=3min
4x1min Z5 R=1min
Cool down: 15min Z1
🏊♀️
Swimming
– MAP (PMA)
View session
Duration : 69.5 min
Distance : 3400 m
Load (TRIMP) : 231
🫀 Zone 1 : 13 min
🫀 Zone 2 : 4 min
🫀 Zone 4 : 53 min
Warm-up: 200m at Z2 PB PQ Session:
10 blocks of:
300m at Z4 NC
R = 1 min between each block
Cool-down: 200m at Z1 4 strokes
🏊♀️
Swimming
– Threshold
View session
Duration : 69.5 min
Distance : 3600 m
Load (TRIMP) : 202.5
🫀 Zone 1 : 14 min
🫀 Zone 2 : 8 min
🫀 Zone 3 : 18 min
🫀 Zone 4 : 30 min
Warm-up: 400m in Z2 PB PQ Session:
2 blocks of:
2 x 250m in Z3, R = 30 s (100 freestyle / 25 backstroke / 100 freestyle / 25 breaststroke)
10 x 100m in Z4, R = 20 s (100 PB, 100 NC)
R = 2 min between each block
Cool-down: 200m in Z1 Swim of choice
🏊♀️
Swimming
– Technique/Efficiency
View session
Duration : 69.5 min
Distance : 3400 m
Load (TRIMP) : 231
🫀 Zone 1 : 13 min
🫀 Zone 2 : 4 min
🫀 Zone 4 : 53 min
Warm-up: 200m in Z2 PB PQ Session:
10 blocks of :
300m in Z4 NC max amplitude
R = 1 min between each block
Cool-down: 200m in Z1 Swim of choice
🏃♂️
Running
– Threshold
View session
Duration : 70 min
Load (TRIMP) : 200
🫀 Zone 1 : 20 min
🫀 Zone 2 : 10 min
🫀 Zone 4 : 40 min
Warm-up: 10 mins in Z2Session:
2 x 20 mins in Z4, R = 5 mins
Cool-down: 10 mins in Z1
🏃♂️
Running
– V02 Max
View session
Duration : 70 min
Load (TRIMP) : 145
🫀 Zone 1 : 40 min
🫀 Zone 2 : 15 min
🫀 Zone 5 : 15 min
Warm-up: 15 min in Z2Session:
30 x 30 s in Z5, R = 1 min
Cool-down: 10 min in Z1
🏃♂️
Running
– Threshold
View session
Duration : 70 min
Load (TRIMP) : 155
🫀 Zone 1 : 35 min
🫀 Zone 2 : 10 min
🫀 Zone 4 : 25 min
Warm-up: 10 min in Z2Session:
5 x 5 min in Z4, R = 5 min
Cool-down: 10 min in Z1
🏃♂️
Running
– V02 Max
View session
Duration : 70 min
Distance : 10000 m
Load (TRIMP) : 220
🫀 Zone 1 : 25 min
🫀 Zone 2 : 10 min
🫀 Zone 5 : 35 min
Warm-up: 10 mins in Z2Session:
5 x 2000m in Z5 (90% VMA), R = 3 mins
Cool-down: 10 mins in Z1
🏃♂️
Running
– Base Training
View session
Duration : 70 min
Distance : 12 m
Load (TRIMP) : 130
🫀 Zone 1 : 10 min
🫀 Zone 2 : 60 min
Warm-up: 15min jog Z2Main set:
3x20min Z2 R=5min
Cool down: 10min easy Z1
🏃♂️
Running
– Base Training
View session
Duration : 70 min
Distance : 11 m
Load (TRIMP) : 140
🫀 Zone 2 : 70 min
Warm-up: 15min jog Z2Main set:
70min Z2
Cool down: 10min easy Z1
🏃♂️
Running
– Specific Pace
View session
Duration : 70 min
Distance : 15 m
Load (TRIMP) : 130
🫀 Zone 1 : 10 min
🫀 Zone 2 : 60 min
Warm-up: 15min jog Z2Main set:
3x20min Z2 R=5min
Cool down: 10min easy Z1
🏊♀️
Swimming
– Specific Pace
View session
Duration : 70 min
Distance : 3700 m
Load (TRIMP) : 215
🫀 Zone 1 : 14 min
🫀 Zone 2 : 8 min
🫀 Zone 3 : 21 min
🫀 Zone 4 : 15 min
🫀 Zone 5 : 13 min
Warm-up: 400m in Z2 Swim of choice Session:
2 blocks of:
2 x 300m in Z3 100 freestyle / 50 breaststroke / 100 freestyle / 50 backstroke
10 x 50m in Z4, R = 15s 25 amplitude / 25 smooth
10 x 50m in Z5, R = 15s 25 amplitude / 25 fast
R = 2 min between each block
Cool-down: 100m in Z1 4 strokes
🏊♀️
Swimming
– Base Training
View session
Duration : 70 min
Distance : 3500 m
Load (TRIMP) : 147
🫀 Zone 1 : 7 min
🫀 Zone 2 : 53 min
🫀 Zone 3 : 7 min
🫀 Zone 4 : 4 min
Warm-up: 400m freestyle Z2Main set:
6x200m medley Z2 R=60s
800m freestyle Z2
Cool down: 300m easy Z1
🚴♂️
Cycling
– Base Training
View session
Duration : 70 min
Load (TRIMP) : 130
🫀 Zone 1 : 10 min
🫀 Zone 2 : 60 min
Warm-up: 15 min in Z2Session:
45 min in Z2
Cool-down: 10 min in Z1
🚴♂️
Cycling
– Base Training
View session
Duration : 70 min
Load (TRIMP) : 130
🫀 Zone 1 : 10 min
🫀 Zone 2 : 60 min
Warm-up: 10 min in Z2Session:
50 min in Z2
Cool-down: 10 min in Z1
🚴♂️
Cycling
– Threshold
View session
Duration : 70 min
Load (TRIMP) : 200
🫀 Zone 1 : 20 min
🫀 Zone 2 : 10 min
🫀 Zone 4 : 40 min
Warm-up: 10 min in Z2Session:
2 x 20 min in Z4, R = 10 min
Cool-down: 10 min in Z1
🚴♂️
Cycling
– V02 Max
View session
Duration : 70 min
Load (TRIMP) : 181
🫀 Zone 1 : 31 min
🫀 Zone 2 : 15 min
🫀 Zone 5 : 24 min
Warm-up: 15 min in Z2Session:
8 x 3 min in Z5, R = 3 min
Cool-down: 10 min in Z1
🚴♂️
Cycling
– Cadence
View session
Duration : 70 min
D+ : 70
Load (TRIMP) : 120
🫀 Zone 1 : 20 min
🫀 Zone 2 : 50 min
Warm-up: 10 min in Z2Session:
5x (8 min Z2, cadence 95+ RPM, flat / 3 min Z1, free cadence)
Cool-down: 5 min in Z1
🚴♂️
Cycling
– Cadence
View session
Duration : 70 min
D+ : 30
Load (TRIMP) : 135
🫀 Zone 1 : 5 min
🫀 Zone 2 : 65 min
Warm-up: 10 min in Z2Session:
55 min in Z2 (flat, small gear, cadence 95-105 RPM, 70% aero)
Cool-down: 5 min in Z1
🔄
Brick Session
– Specific Pace
View session
Duration : 70 min
D+ : 100
Load (TRIMP) : 200
🫀 Zone 1 : 10 min
🫀 Zone 2 : 10 min
🫀 Zone 3 : 30 min
🫀 Zone 4 : 20 min
Warm-up: 10 min in Z2 (bike)Session:
30 min in Z3 (race pace bike), 20 min in Z4 (race pace run)
Cool-down: 10 min in Z1 (running)
Race-specific pace session.
🔄
Brick Session
– Base Training
View session
Duration : 70 min
Load (TRIMP) : 120
🫀 Zone 1 : 20 min
🫀 Zone 2 : 50 min
Warm-up: 10 min in Z1 (bike)Session:
30 min in Z2 (bike), 20 min in Z2 (running)
Cool-down: 10 min in Z1 (running)
Very easy session for recovery.
🔄
Brick Session
– Technique/Efficiency
View session
Duration : 70 min
D+ : 50
Load (TRIMP) : 150
🫀 Zone 1 : 10 min
🫀 Zone 2 : 40 min
🫀 Zone 3 : 20 min
Warm-up: 10 mins in Z2 (swimming)Session:
20 mins in Z3 (swimming), 30 mins in Z2 (cycling)
Cool-down: 10 mins in Z1 (cycling)
Swimming-cycling transition work.
🔄
Brick Session
– Base Training
View session
Duration : 70 min
Load (TRIMP) : 120
🫀 Zone 1 : 20 min
🫀 Zone 2 : 50 min
Warm-up: 10 mins in Z1 (running)Session:
30 mins in Z2 (running), 20 mins in Z2 (cycling)
Cool-down: 10 mins in Z1 (cycling)
Active recovery session running-cycling.
🔄
Brick Session
– Base Training
View session
Duration : 70 min
Load (TRIMP) : 120
🫀 Zone 1 : 20 min
🫀 Zone 2 : 50 min
Warm-up: 10 min in Z1 (bike)Session:
30 min in Z2 (bike), 20 min in Z2 (running)
Cool-down: 10 min in Z1 (running)
Active recovery session focused on well-being.
🔄
Brick Session
– Base Training
View session
Duration : 70 min
Load (TRIMP) : 150
🫀 Zone 1 : 10 min
🫀 Zone 2 : 40 min
🫀 Zone 3 : 20 min
Warm-up: 10 min in Z2 (swimming)Session:
30 min in Z2 (swimming), 20 min in Z3 (running)
Cool-down: 10 min in Z1 (running)
Swimming-running endurance sequence at low intensity.
🏠
Indoor Cycling
– MAP (PMA)
View session
Duration : 70 min
Load (TRIMP) : 185
🫀 Zone 1 : 30 min
🫀 Zone 2 : 15 min
🫀 Zone 5 : 25 min
Warm-up: 15 min in Z2Session:
5 blocks of :
5 min in Z5 (80% FTP)
R = 5 min between each block
Cool-down: 10 min in Z1
Anaerobic Threshold
🏠
Indoor Cycling
– MAP (PMA)
View session
Duration : 70 min
Load (TRIMP) : 140
🫀 Zone 1 : 40 min
🫀 Zone 2 : 10 min
🫀 Zone 4 : 20 min
Warm-up: 10 mins in Z2Session:
4 x 5 mins in Z4 cadence ~ 120 RPM, R = 10 mins
Cool-down: 10 mins in Z1
🏠
Indoor Cycling
– MAP (PMA)
View session
Duration : 70 min
Load (TRIMP) : 160
🫀 Zone 1 : 30 min
🫀 Zone 2 : 15 min
🫀 Zone 4 : 25 min
Warm-up: 15 mins in Z2Session:
5 blocks of :
5 mins in Z4 (70% PMA) cadence ~ 120 RPM
R = 5 mins between each block
Cool-down: 10 mins in Z1
🏠
Indoor Cycling
– Base Training
View session
Duration : 70 min
Load (TRIMP) : 125
🫀 Zone 1 : 15 min
🫀 Zone 2 : 55 min
Warm-up: 10 min in Z2 (free cadence)Session:
5 x (10 min Z2 / 2 min Z1 active recovery)
Cool-down: 5 min in Z1 (free cadence)
🏠
Indoor Cycling
– Base Training
View session
Duration : 70 min
Load (TRIMP) : 120
🫀 Zone 1 : 20 min
🫀 Zone 2 : 50 min
Warm-up:10 min in Z2 (free cadence)Session:
3 x (15 min Z2 / 5 min Z1 passive recovery - stop pedaling)
Cool-down:5 min in Z1 (free cadence)
💪
Strength & Conditioning
View session
Duration : 70 min
🫀 Zone 1 : 32 min
🫀 Zone 2 : 25 min
🫀 Zone 3 : 11 min
🫀 Zone 4 : 4 min
Warm-up (15 min)- Dynamic high knees, butt kicks, light squats, running drills (gaits).
- Squat Jump (with or without light weight) : 3 sets of 8-10 repetitions (soft landing).
- Bounding Strides : 3 sets of 8-10 repetitions per leg.
- Box Jumps (jump on a low and stable box) : 3 sets of 6-8 repetitions (focus on thrust).
- Burpees (without push-up if beginner) : 3 sets of 8-10 repetitions (steady pace).
- Lateral Jumps : 3 sets of 10-12 repetitions per side.
- Dynamic Plank (plank with alternating arm/leg lift) : 3 sets of 10-12 repetitions per side.
Take 90-120 seconds of rest between each set for complete recovery and to promote explosiveness.
Cool-down (10 min)- Dynamic stretching and cool-down.
💪
Strength & Conditioning
View session
Duration : 70 min
🫀 Zone 1 : 32 min
🫀 Zone 2 : 25 min
🫀 Zone 3 : 11 min
🫀 Zone 4 : 4 min
Warm-up (10 min)- Bodyweight squats, dynamic lunges, high knees.
- Box Jumps: 3-4 sets of 5-8 repetitions (moderate height).
- Jump Squats: 3-4 sets of 8-10 repetitions.
- Lunge Jumps: 3-4 sets of 6-8 repetitions per leg.
- Kettlebell Swings: 3-4 sets of 12-15 repetitions.
- Calf Jumps: 3-4 sets of 15-20 repetitions.
Take 90-120 seconds of rest between each set to maximize power.
Cool-down (10 min)- Dynamic stretches for lower limbs, foam rolling.
💪
Strength & Conditioning
View session
Duration : 70 min
🫀 Zone 1 : 32 min
🫀 Zone 2 : 25 min
🫀 Zone 3 : 11 min
🫀 Zone 4 : 4 min
Warm-up (10 min)- Bridge, light Romanian deadlift, leg swings.
- Conventional or Sumo Deadlift: 3-4 sets of 6-8 repetitions (with progressive load).
- Barbell or Dumbbell Hip Thrusts: 3-4 sets of 10-15 repetitions.
- Good Mornings with light bar or stick: 3-4 sets of 12-15 repetitions.
- Leg Curls (with machine or elastic): 3-4 sets of 15-20 repetitions.
- Back Extensions (Hyperextensions): 3-4 sets of 15-20 repetitions.
Take 90-120 seconds of rest between each set.
Cool-down (10 min)- Stretching of hamstrings, glutes, and lower back.
💪
Strength & Conditioning
View session
Duration : 70 min
🫀 Zone 1 : 32 min
🫀 Zone 2 : 25 min
🫀 Zone 3 : 11 min
🫀 Zone 4 : 4 min
Warm-up (15 min)- Bodyweight squats on one leg (assisted), leg swings, dynamic lunges.
- Pistol Squats (Single Leg Squats): 3-4 sets of 6-8 repetitions per leg (with or without assistance).
- Single Leg Romanian Deadlifts with kettlebell: 3-4 sets of 8-10 repetitions per leg.
- Explosive step-ups on a bench: 3-4 sets of 8-10 repetitions per leg.
- Lunge Jumps: 3-4 sets of 8-10 repetitions per leg.
- Box Step-overs (lateral box ascent and descent): 3-4 sets of 8-10 repetitions per leg.
Take 90-120 seconds of rest between each set.
Cool-down (10 min)- Dynamic stretches for lower limbs, foam rolling.
💪
Strength & Conditioning
View session
Duration : 70 min
🫀 Zone 1 : 32 min
🫀 Zone 2 : 25 min
🫀 Zone 3 : 11 min
🫀 Zone 4 : 4 min
Warm-up (15 min)- Joint mobilizations (hips, knees, ankles).
- Bodyweight squats, light Goblet Squats.
- Progressive load increase on squat.
- Back Squat: 5 sets of 3-5 repetitions (heavy, focus on technique and power).
- Bulgarian Split Squats with dumbbells: 3 sets of 6-8 repetitions per leg.
- Hip Thrusts with bar: 3 sets of 8-10 repetitions (heavy, maximum contraction of the glutes).
- Good Mornings (with light bar or stick, focus on technique): 3 sets of 10-12 repetitions.
Take 2-3 minutes of rest between each set.
Cool-down (10 min)- Static stretching of quadriceps, hamstrings, and glutes.
💪
Strength & Conditioning
View session
Duration : 70 min
🫀 Zone 1 : 32 min
🫀 Zone 2 : 25 min
🫀 Zone 3 : 11 min
🫀 Zone 4 : 4 min
Warm-up (15 min)- Joint mobilizations (hips, spine).
- Light Good Mornings, bodyweight Hip Thrusts.
- Progressive load increase on the Deadlift.
- Deadlift: 5 sets of 3-5 repetitions (heavy, impeccable technique is essential).
- Bent-over Row with bar or dumbbells: 3 sets of 6-8 repetitions.
- Glute-Ham Raise (GHR) or Nordic Hamstring Curl (assisted if needed): 3 sets of 5-8 repetitions.
- Kettlebell Swings (heavy, focus on hip explosion): 3 sets of 10-12 repetitions.
Take 2-3 minutes of rest between each set.
Cool-down (10 min)- Static stretching of hamstrings, glutes, and lower back.
💪
Strength & Conditioning
View session
Duration : 70 min
🫀 Zone 1 : 32 min
🫀 Zone 2 : 25 min
🫀 Zone 3 : 11 min
🫀 Zone 4 : 4 min
Warm-up (15 min)- Hip and ankle mobilizations.
- Bodyweight lunges, balance on one leg.
- Progressive load increase on lunges.
- Walking Lunges with heavy dumbbells: 4 sets of 8-10 repetitions per leg.
- Single Leg RDL with dumbbell: 3 sets of 8-10 repetitions per leg (slow and controlled).
- High box step-ups with dumbbells: 3 sets of 8-10 repetitions per leg.
- Assisted Pistol Squats (if needed, on a bench or with strap): 3 sets of 5-8 repetitions per leg.
Take 90-120 seconds of rest between each set.
Cool-down (10 min)- Static stretching of quadriceps, hamstrings, glutes, and adductors.
💪
Strength & Conditioning
View session
Duration : 70 min
🫀 Zone 1 : 32 min
🫀 Zone 2 : 25 min
🫀 Zone 3 : 11 min
🫀 Zone 4 : 4 min
Warm-up (15 min)- Dynamic mobilizations, light jumps, gentle Squat Jumps.
- Progressively increase load on the Squat.
- Back Squat: 4 sets of 5 repetitions (moderate, focus on execution speed).
- Box Jumps (moderate to high height, explosive): 4 sets of 5-8 repetitions.
- Kettlebell Swings (heavy, very explosive): 3 sets of 10-12 repetitions.
- Lunge Jumps: 3 sets of 8-10 repetitions per leg.
Take 90-120 seconds of rest between each set.
Cool-down (10 min)- Dynamic leg stretches.
💪
Strength & Conditioning
View session
Duration : 70 min
🫀 Zone 1 : 32 min
🫀 Zone 2 : 25 min
🫀 Zone 3 : 11 min
🫀 Zone 4 : 4 min
Warm-up (15 min)- Bodyweight squats, dynamic lunges, dynamic quadriceps stretches.
- Leg Press: 4 sets of 6-8 repetitions (heavy, control the descent).
- Front Squat or Heavy Goblet Squat: 3 sets of 6-8 repetitions.
- Leg Extension (machine): 3 sets of 10-12 repetitions (slow and controlled).
- Sissy Squats (assisted if needed): 3 sets of 8-10 repetitions.
Take 90-120 seconds of rest between each set.
Cool-down (10 min)- Static stretches for quadriceps and hip flexors.
💪
Strength & Conditioning
View session
Duration : 70 min
🫀 Zone 1 : 32 min
🫀 Zone 2 : 25 min
🫀 Zone 3 : 11 min
🫀 Zone 4 : 4 min
Warm-up (10 min)- Active mobilizations of the trunk and pelvis, focusing on diaphragmatic breathing.
- Slow and controlled dynamic planks (forward-backward, sideways).
- Plank with slow and controlled arm/leg movements: 5 sets of 60-90 seconds (maintain pelvic stability under disturbance).
- Side Plank with prolonged hold: 5 sets of 45-60 seconds per side (oblique endurance).
- Bird-Dog (slow and controlled, hold 3-5s in extension): 5 sets of 15-20 repetitions per side (lumbar stability and coordination).
- Dead Bug (with light weight on opposite hands/feet, slow and controlled): 5 sets of 12-15 repetitions per side (coordination and deep stability).
- Hollow Body Hold (body in banana position): 4 sets of 30-45 seconds (overall core strength).
Take 60-90 seconds of rest between each set. Focus is on control and duration.
Cool-down (10 min)- Gentle and prolonged stretches of obliques, lower back, and hip flexors.
💪
Strength & Conditioning
View session
Duration : 70 min
🫀 Zone 1 : 32 min
🫀 Zone 2 : 25 min
🫀 Zone 3 : 11 min
🫀 Zone 4 : 4 min
Warm-up (10 min)- Ankle, knee, and hip mobilizations.
- Balance on one leg with slow and controlled arm movements.
- Single Leg RDL (Single Leg Romanian Deadlift) with light dumbbell (slow and controlled): 5 sets of 10-12 repetitions per leg (focus on control and stability).
- Assisted Pistol Squat (with TRX or wall, slow descent): 5 sets of 8-10 repetitions per leg (unilateral strength and stability).
- Walking on unstable surface (bosu, balance cushion) with throwing/catching ball and arm movements (running): 5 sets of 45-60 seconds per leg.
- Single Leg Lateral Jumps (on a line, very controlled, holding 1-2s at landing): 4 sets of 8-10 repetitions per side (lateral stability).
- Agility Ladder Drills: 6-7 repetitions of different exercises (focus on foot speed and coordination under fatigue).
- Balance on one leg on bosu (or cushion) with closed eyes: 3 sets of 30-45 seconds per leg.
Take 60-90 seconds of rest between each set. The goal is to challenge stability under fatigue.
Cool-down (10 min)- Static stretches for glutes, calves, and ankle stabilizer muscles.
💪
Strength & Conditioning
View session
Duration : 70 min
🫀 Zone 1 : 32 min
🫀 Zone 2 : 25 min
🫀 Zone 3 : 11 min
🫀 Zone 4 : 4 min
Warm-up (10 min)- Ankle circles, dynamic heel-to-toe movements.
- Extended walking on heels and toes.
- Calf Raises on One Leg with Dumbbell (on a step, slow on descent, explosion on ascent): 5 sets of 15-20 repetitions per leg (calf strength endurance).
- Walking on Heels (slow and controlled, holding 1-2s): 5 sets of 30-40 meters (strengthening of the anterior tibial muscles).
- Walking on Toes (controlled and sustained): 5 sets of 30-40 meters (strengthening of the calves and plantar muscles).
- Writing the alphabet with the foot (in the air, slow and precise): 4-5 times per foot (mobility and control).
- Balance on One Leg on Unstable Surface (bosu, balance cushion) with disturbance (light taps on shoulder) and arm movements (running): 5 sets of 45-60 seconds per leg (eyes open then closed).
- Single Leg Pogo Jumps (light and controlled): 4 sets of 20-30 seconds per leg (reactivity and absorption).
Take 60-90 seconds of rest between each set. The goal is progressive fatigue of the foot and ankle muscles.
Cool-down (10 min)- Very long static stretches for calves, feet (arch), and tibial muscles.
💪
Strength & Conditioning
View session
Duration : 70 min
🫀 Zone 1 : 32 min
🫀 Zone 2 : 25 min
🫀 Zone 3 : 11 min
🫀 Zone 4 : 4 min
Warm-up (10 min)- Bodyweight squats, dynamic lunges, hip circles.
- Squat (Goblet Squat or Back Squat if equipment): 3-4 sets of 8-12 repetitions.
- Romanian Deadlift (RDL) with dumbbells: 3-4 sets of 10-15 repetitions.
- Step-ups: 3 sets of 12-15 repetitions per leg.
- Calf Raises: 3 sets of 15-20 repetitions.
- Good Mornings: 3 sets of 12-15 repetitions.
Take 90 seconds of rest between each set.
Cool-down (10 min)- Stretches of quadriceps, hamstrings, glutes.
💪
Strength & Conditioning
View session
Duration : 70 min
🫀 Zone 1 : 32 min
🫀 Zone 2 : 25 min
🫀 Zone 3 : 11 min
🫀 Zone 4 : 4 min
Warm-up (15 min)- Bodyweight squats, dynamic lunges, running drills (high knees).
- Pistol Squats: 3 sets of 5-8 repetitions per leg (assisted if necessary).
- Box Jumps: 3 sets of 6-8 repetitions (challenge height).
- Lunge Jumps: 3 sets of 8-10 repetitions per leg.
- Single-leg Calf Raises with slow descent: 3 sets of 10-12 repetitions per leg (3-4 sec descent).
- Burpees with lateral jump: 3 sets of 8-10 repetitions.
Rest for 90-120 seconds between each set for power.
Cool-down (10 min)- Dynamic stretching and foam rolling of the legs.
🥾
Trail Running
– Fartlek
View session
Duration : 70 min
D+ : 150
Load (TRIMP) : 184
🫀 Zone 1 : 10 min
🫀 Zone 2 : 33 min
🫀 Zone 4 : 27 min
Warm-up: 15 min in Z2 on flat or slightly hilly terrain.Session:
45 min of structured Fartlek on a trail. Alternate between 3 min in Z4 (sustained pace) and 2 min in Z2 (active recovery). Repeat 9 times.
Cool-down: 10 min in Z1.
🥾
Trail Running
– Hill Repeats
View session
Duration : 70 min
D+ : 350
Load (TRIMP) : 178
🫀 Zone 1 : 10 min
🫀 Zone 2 : 44 min
🫀 Zone 5 : 16 min
Warm-up: 20 min in Z2, including 5 min of drills and 3 accelerations.Session:
8 x (2 min uphill in Z4/Z5 with high cadence + 3 min recovery downhill in Z1/Z2). Slope 8-12%.
Cool-down: 10 min in Z1.
🥾
Trail Running
– Base Training
View session
Duration : 70 min
D+ : 100
Load (TRIMP) : 130
🫀 Zone 1 : 10 min
🫀 Zone 2 : 60 min
Warm-up: 15min Z2Main set:
45min Z2 comfortable
Cool down: 10min Z1
🥾
Trail Running
– Threshold
View session
Duration : 70 min
D+ : 200
Load (TRIMP) : 165
🫀 Zone 1 : 10 min
🫀 Zone 2 : 25 min
🫀 Zone 3 : 35 min
Warm-up: 15min Z2Main set:
30min Z3 continuous threshold
10min Z2 easy
5min Z3 finish
Cool down: 10min Z1
🥾
Trail Running
– Base Training
View session
Duration : 70 min
D+ : 150
Load (TRIMP) : 130
🫀 Zone 1 : 10 min
🫀 Zone 2 : 60 min
Warm-up: 15min Z2Main set:
45min Z2 continuous
Cool down: 10min Z1
🥾
Trail Running
– Threshold
View session
Duration : 70 min
D+ : 500
Load (TRIMP) : 145
🫀 Zone 1 : 25 min
🫀 Zone 2 : 15 min
🫀 Zone 3 : 30 min
Warm-up: 15min Z2Main set:
3x(6min Z3 / 3min Z1) R=3min
12min Z3 continuous threshold
Cool down: 10min Z1
🥾
Trail Running
– Threshold
View session
Duration : 70 min
D+ : 600
Load (TRIMP) : 175
🫀 Zone 1 : 25 min
🫀 Zone 2 : 15 min
🫀 Zone 4 : 30 min
Warm-up: 15min Z2Main set:
6x5min Z4 hill repeat R=3min
Cool down: 10min Z1
🥾
Trail Running
– Fartlek
View session
Duration : 70 min
D+ : 350
Load (TRIMP) : 145
🫀 Zone 1 : 10 min
🫀 Zone 2 : 45 min
🫀 Zone 3 : 15 min
Warm-up: 15min Z2Main set:
20min Z2 progressive
15min Z3
10min Z2 easy
Cool down: 10min Z1
🥾
Trail Running
– Strength
View session
Duration : 70 min
D+ : 600
Load (TRIMP) : 145
🫀 Zone 1 : 25 min
🫀 Zone 2 : 15 min
🫀 Zone 3 : 30 min
Warm-up: 15min Z2Main set:
2x(15min Z3 / 5min Z1) R=5min
Cool down: 10min Z1
🥾
Trail Running
– Base Training
View session
Duration : 70 min
D+ : 150
Load (TRIMP) : 130
🫀 Zone 1 : 10 min
🫀 Zone 2 : 60 min
Warm-up: 15min Z2Main set:
45min Z2 continuous
Cool down: 10min Z1
🥾
Trail Running
– Cadence
View session
Duration : 70 min
D+ : 100
Load (TRIMP) : 133
🫀 Zone 1 : 31 min
🫀 Zone 2 : 31 min
🫀 Zone 5 : 8 min
Warm-up: 15min Z2Main set:
8x(1min Z5 / 2min Z2) R=3min
Cool down: 10min Z1
🥾
Trail Running
– Strength x Cadence
View session
Duration : 70 min
D+ : 750
Load (TRIMP) : 138
🫀 Zone 1 : 30 min
🫀 Zone 2 : 20 min
🫀 Zone 3 : 16 min
🫀 Zone 5 : 4 min
Warm-up: 20min Z2Main set:
4x(4min Z3 / 1min Z5) R=5min
Cool down: 15min Z1
🥾
Trail Running
– Technique/Efficiency
View session
Duration : 70 min
D+ : 300
Load (TRIMP) : 159
🫀 Zone 1 : 27 min
🫀 Zone 2 : 15 min
🫀 Zone 3 : 10 min
🫀 Zone 4 : 18 min
Warm-up: 15min Z2Main set:
10min Z3 downhill repeats
6x(3min Z4 / 2min Z1) R=1min
Cool down: 10min Z1
🥾
Trail Running
– Base Training
View session
Duration : 70 min
D+ : 150
Load (TRIMP) : 130
🫀 Zone 1 : 10 min
🫀 Zone 2 : 60 min
Warm-up: 15min Z2Main set:
45min Z2 continuous
Cool down: 10min Z1
🥾
Trail Running
– V02 Max
View session
Duration : 70 min
D+ : 1300
Load (TRIMP) : 150
🫀 Zone 1 : 35 min
🫀 Zone 2 : 20 min
🫀 Zone 5 : 15 min
Warm-up: 20min Z2Main set:
5x3min Z5 R=5min
Cool down: 15min Z1
🥾
Trail Running
– Strength
View session
Duration : 70 min
D+ : 300
Load (TRIMP) : 145
🫀 Zone 1 : 25 min
🫀 Zone 2 : 15 min
🫀 Zone 3 : 30 min
Warm-up: 15min Z2Main set:
6x5min Z3 R=3min
Cool down: 10min Z1
🥾
Trail Running
– Technique/Efficiency
View session
Duration : 70 min
D+ : 600
Load (TRIMP) : 110
🫀 Zone 1 : 30 min
🫀 Zone 2 : 40 min
Warm-up: 20min Z2Main set:
2x(10min Z2 uphill with poles / 5min Z1 walking poles) R=5min
Cool down: 15min Z1
🥾
Trail Running
– Technique/Efficiency
View session
Duration : 70 min
D+ : 200
Load (TRIMP) : 151
🫀 Zone 1 : 25 min
🫀 Zone 2 : 27 min
🫀 Zone 4 : 18 min
Warm-up: 15min Z2Main set:
6x(3min Z4 technical terrain / 2min Z2 recovery) R=3min
Cool down: 10min Z1
🥾
Trail Running
– Specific Pace
View session
Duration : 70 min
Load (TRIMP) : 155
🫀 Zone 1 : 15 min
🫀 Zone 2 : 25 min
🫀 Zone 3 : 30 min
Warm-up: 15min Z2Main set:
2x(15min Z3 / 5min Z2) R=5min
Cool down: 10min Z1
🥾
Trail Running
– Base Training
View session
Duration : 70 min
D+ : 150
Load (TRIMP) : 130
🫀 Zone 1 : 10 min
🫀 Zone 2 : 60 min
Warm-up: 15min Z2Main set:
45min Z2
Cool down: 10min Z1
🥾
Trail Running
– Base Training
View session
Duration : 70 min
D+ : 50
Load (TRIMP) : 130
🫀 Zone 1 : 10 min
🫀 Zone 2 : 60 min
Warm-up: 15min Z2Main set:
45min Z2 continuous on park trail
Cool down: 10min Z1
🥾
Trail Running
– Threshold
View session
Duration : 70 min
D+ : 500
Load (TRIMP) : 195
🫀 Zone 1 : 15 min
🫀 Zone 2 : 15 min
🫀 Zone 3 : 10 min
🫀 Zone 4 : 30 min
Warm-up: 15min Z2Main set:
2x15min Z4 R=5min
finish with 10min Z3
Cool down: 10min Z1
🥾
Trail Running
– Hill Repeats
View session
Duration : 70 min
D+ : 450
Load (TRIMP) : 170
🫀 Zone 1 : 10 min
🫀 Zone 2 : 30 min
🫀 Zone 3 : 20 min
🫀 Zone 4 : 10 min
Warm-up: 15min Z2Main set:
20min Z3
10min Z4 R=3min
15min Z2
Cool down: 10min Z1
🥾
Trail Running
– Base Training
View session
Duration : 70 min
D+ : 200
Load (TRIMP) : 130
🫀 Zone 1 : 10 min
🫀 Zone 2 : 60 min
Warm-up: 15min Z2Main set:
45min Z2 continuous on rolling terrain
Cool down: 10min Z1
🥾
Trail Running
– V02 Max
View session
Duration : 70 min
D+ : 600
Load (TRIMP) : 181
🫀 Zone 1 : 31 min
🫀 Zone 2 : 15 min
🫀 Zone 5 : 24 min
Warm-up: 15min Z2Main set:
8x3min Z5 R=3min
Cool down: 10min Z1
🥾
Trail Running
– Base Training
View session
Duration : 70 min
D+ : 150
Load (TRIMP) : 130
🫀 Zone 1 : 10 min
🫀 Zone 2 : 60 min
Warm-up: 15min Z2Main set:
45min Z2 with short climbs
Cool down: 10min Z1
🥾
Trail Running
– Base Training
View session
Duration : 70 min
D+ : 100
Load (TRIMP) : 130
🫀 Zone 1 : 10 min
🫀 Zone 2 : 60 min
Warm-up: 15min Z2Main set:
45min Z2 comfortable
Cool down: 10min Z1
🥾
Trail Running
– Threshold
View session
Duration : 70 min
D+ : 500
Load (TRIMP) : 150
🫀 Zone 1 : 10 min
🫀 Zone 2 : 40 min
🫀 Zone 3 : 20 min
Warm-up: 15min Z2Main set:
15min Z2 progressive
20min Z3
10min Z2 easy
Cool down: 10min Z1
🥾
Trail Running
– Threshold
View session
Duration : 70 min
D+ : 300
Load (TRIMP) : 180
🫀 Zone 1 : 20 min
🫀 Zone 2 : 20 min
🫀 Zone 4 : 30 min
Warm-up: 15min Z2Main set:
3x10min Z4 R=5min
5min Z2 easy
Cool down: 10min Z1
🥾
Trail Running
– Fartlek
View session
Duration : 70 min
D+ : 250
Load (TRIMP) : 160
🫀 Zone 1 : 20 min
🫀 Zone 2 : 15 min
🫀 Zone 3 : 30 min
🫀 Zone 4 : 5 min
Warm-up: 15min Z2Main set:
3x10min Z3 R=5min
finish with 5min Z4
Cool down: 10min Z1
🥾
Trail Running
– Strength
View session
Duration : 70 min
D+ : 600
Load (TRIMP) : 145
🫀 Zone 1 : 25 min
🫀 Zone 2 : 15 min
🫀 Zone 3 : 30 min
Warm-up: 15min Z2Main set:
6x5min Z3 R=3min
Cool down: 10min Z1
🏃♂️
Running
– V02 Max
View session
Duration : 71 min
Load (TRIMP) : 178
🫀 Zone 1 : 33 min
🫀 Zone 2 : 15 min
🫀 Zone 5 : 23 min
Warm-up: 15 min in Z2Session:
23 x 1 min in Z5, R = 1 min
Cool-down: 10 min in Z1
🏃♂️
Running
– Threshold
View session
Duration : 71 min
Load (TRIMP) : 189
🫀 Zone 1 : 25 min
🫀 Zone 2 : 10 min
🫀 Zone 4 : 36 min
Warm-up: 10 mins in Z2Session:
3 x 12 mins in Z4, R = 5 mins
Cool-down: 10 mins in Z1
🏃♂️
Running
– Threshold
View session
Duration : 71 min
Load (TRIMP) : 152
🫀 Zone 1 : 20 min
🫀 Zone 2 : 21 min
🫀 Zone 3 : 30 min
Warm-up: 15 min in Z2Session:
6 blocks of :
5 min in Z3
1 min in Z2
R = 2 min between each block
Cool-down: 10 min in Z1
🏊♀️
Swimming
– V02 Max
View session
Duration : 71 min
Distance : 3600 m
Load (TRIMP) : 213
🫀 Zone 1 : 26 min
🫀 Zone 2 : 8 min
🫀 Zone 3 : 7 min
🫀 Zone 5 : 30 min
Warm-up: 400m in Z2 Swim of choice Session:
4 blocks of:
50m in Z3 kick with flutter
50m in Z3 NC
6 x 100m in Z5, R = 30 s NC
R = 2 min between each block
Cool-down: 400m in Z1 Swim of choice
🏊♀️
Swimming
– Specific Pace
View session
Duration : 71 min
Distance : 3600 m
Load (TRIMP) : 207
🫀 Zone 1 : 22 min
🫀 Zone 2 : 4 min
🫀 Zone 3 : 7 min
🫀 Zone 4 : 36 min
🫀 Zone 5 : 3 min
Warm-up: 200m in Z2 PB Session:
2 blocks of :
4 x 200m in Z4, R = 30 s PB
4 x 100m in Z4, R = 20 s PQ
4 x 50m in Z3, R = 15 s Full stroke soft
4 x 25m in Z5, R = 30 s Full stroke fast
R = 2 min between each block
Cool-down: 400m in Z1 4 strokes
🚴♂️
Cycling
– V02 Max
View session
Duration : 71 min
Load (TRIMP) : 189
🫀 Zone 1 : 34 min
🫀 Zone 2 : 10 min
🫀 Zone 5 : 27 min
Warm-up: 10 min in Z2Session:
9 x 3 min in Z5, R = 3 min
Cool-down: 10 min in Z1
🚴♂️
Cycling
– MAP (PMA)
View session
Duration : 71 min
Load (TRIMP) : 206
🫀 Zone 1 : 26 min
🫀 Zone 2 : 15 min
🫀 Zone 5 : 30 min
Warm-up: 15 min in Z2Session:
5 x 6 min in Z5, R = 4 min
Cool-down: 10 min in Z1
🥾
Trail Running
– Hill Repeats
View session
Duration : 71 min
D+ : 550
Load (TRIMP) : 167
🫀 Zone 1 : 10 min
🫀 Zone 2 : 40 min
🫀 Zone 3 : 10 min
🫀 Zone 4 : 8 min
🫀 Zone 5 : 3 min
Warm-up: 20 min in Z2, including 3 accelerations.Session:
Chain uphill: 5 min Z3, 4 min Z4, 3 min Z5, 4 min Z4, 5 min Z3. Cool-down downhill after each block.
Cool-down: 10 min in Z1.
🥾
Trail Running
– V02 Max
View session
Duration : 71 min
D+ : 500
Load (TRIMP) : 182
🫀 Zone 1 : 32 min
🫀 Zone 2 : 15 min
🫀 Zone 5 : 24 min
Warm-up: 15min Z2Main set:
12x2min Z5 R=2min
Cool down: 10min Z1
🥾
Trail Running
– Strength
View session
Duration : 71 min
D+ : 700
Load (TRIMP) : 182
🫀 Zone 1 : 24 min
🫀 Zone 2 : 15 min
🫀 Zone 4 : 32 min
Warm-up: 15min Z2Main set:
8x4min Z4 R=2min
Cool down: 10min Z1
🥾
Trail Running
– MAP (PMA)
View session
Duration : 71 min
D+ : 600
Load (TRIMP) : 171
🫀 Zone 1 : 31 min
🫀 Zone 2 : 15 min
🫀 Zone 4 : 15 min
🫀 Zone 5 : 10 min
Warm-up: 15min Z2Main set:
10x1min Z5 R=1min
5x3min Z4 R=3min
Cool down: 10min Z1
🥾
Trail Running
– Threshold
View session
Duration : 71 min
D+ : 200
Load (TRIMP) : 155
🫀 Zone 1 : 19 min
🫀 Zone 2 : 20 min
🫀 Zone 3 : 32 min
Warm-up: 15min Z2Main set:
4x8min Z3 R=3min
finish with 5min Z2
Cool down: 10min Z1
🥾
Trail Running
– Technique/Efficiency
View session
Duration : 71 min
D+ : 350
Load (TRIMP) : 170
🫀 Zone 1 : 20 min
🫀 Zone 2 : 27 min
🫀 Zone 4 : 24 min
Warm-up: 15min Z2Main set:
6x(4min Z4 switchbacks / 2min Z2) R=2min
Cool down: 10min Z1
🥾
Trail Running
– Fartlek
View session
Duration : 71 min
D+ : 600
Load (TRIMP) : 134
🫀 Zone 1 : 20 min
🫀 Zone 2 : 45 min
🫀 Zone 4 : 6 min
Warm-up: 15min Z2Main set:
20min Z2
6x1min Z4 R=2min
10min Z2
Cool down: 10min Z1
🥾
Trail Running
– MAP (PMA)
View session
Duration : 71 min
D+ : 900
Load (TRIMP) : 151
🫀 Zone 1 : 31 min
🫀 Zone 2 : 20 min
🫀 Zone 4 : 20 min
Warm-up: 20min Z2Main set:
5x4min Z4 R=4min
Cool down: 15min Z1
🥾
Trail Running
– Strength
View session
Duration : 71 min
D+ : 500
Load (TRIMP) : 182
🫀 Zone 1 : 24 min
🫀 Zone 2 : 15 min
🫀 Zone 4 : 32 min
Warm-up: 15min Z2Main set:
8x4min Z4 R=2min
Cool down: 10min Z1
🥾
Trail Running
– Threshold
View session
Duration : 71 min
D+ : 350
Load (TRIMP) : 166
🫀 Zone 1 : 24 min
🫀 Zone 2 : 23 min
🫀 Zone 4 : 24 min
Warm-up: 15min Z2Main set:
8x3min Z4 R=2min
8min Z2 easy
Cool down: 10min Z1
🥾
Trail Running
– Fartlek
View session
Duration : 71 min
D+ : 250
Load (TRIMP) : 146
🫀 Zone 1 : 20 min
🫀 Zone 2 : 39 min
🫀 Zone 4 : 12 min
Warm-up: 15min Z2Main set:
6x(2min Z4 downhill / 4min Z2 uphill) R=2min
Cool down: 10min Z1
🥾
Trail Running
– Strength x Cadence
View session
Duration : 71 min
D+ : 600
Load (TRIMP) : 139
🫀 Zone 1 : 27 min
🫀 Zone 2 : 32 min
🫀 Zone 4 : 12 min
Warm-up: 20min Z2Main set:
4x(3min Z4 / 3min Z2) R=4min
Cool down: 15min Z1
🥾
Trail Running
– Hill Repeats
View session
Duration : 71 min
D+ : 450
Load (TRIMP) : 158
🫀 Zone 1 : 20 min
🫀 Zone 2 : 27 min
🫀 Zone 3 : 12 min
🫀 Zone 4 : 12 min
Warm-up: 15min Z2Main set:
3x(4min Z3 / 4min Z2 / 4min Z4) R=5min
Cool down: 10min Z1
🧠 FAQ - Triathlon & Trail Training Sessions (beginner to advanced)
❓ How should I structure my sessions between swimming, cycling, running and trail?
Alternate 2 sessions per discipline per week, adding 1 “brick” session (bike + run), and consider 1 specific trail session if possible, to work on technique and endurance on varied terrain.
❓ Should I include strength / PPG sessions?
Yes, 1 to 2 functional strength sessions per week (core, hills, power pedaling, off-road exercises) prevent injury and strengthen muscles useful in tri and trail.
❓ What is the recommended weekly duration for complete training?
Expect 6–10h/week depending on your goals: 5–7h for Sprint/Olympic, 8–12h for Long Trail or Half, including swimming, cycling, running, trail, strength and recovery.
❓ How can I manage progression and avoid burnout?
Follow a periodization in cycles of 3 weeks of load (+10–15%) then 1 week of recovery. This helps gain endurance and power without risk of injury.
❓ Are T1/T2 transitions important to work on?
Absolutely: working on transitions saves 1 to 2 minutes on a short format, by replicating these movements in training (e.g. removing wetsuit, putting on helmet after swimming).
❓ Can I combine Triathlon and Trail in a single plan?
Yes: add 1 trail outing per week to get your muscles used to uneven ground, ideally in a base phase. Complement with classic swimming/cycling/running to maintain versatility.