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📋 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.

Type

Category

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Load (TRIMP)

Distance

🚴‍♂️ Cycling – Fartlek

Duration : 71.5 min

Load (TRIMP) : 171.5

🫀 Zone 1 : 39 min 🫀 Zone 2 : 10 min 🫀 Zone 5 : 23 min

Warm-up: 10 mins in Z2

Session:
30 x 45 s in Z5 (150% PMA), R = 1 min

Cool-down: 10 mins in Z1

🏠 Indoor Cycling – V02 Max

Duration : 71.56 min

Load (TRIMP) : 103.68

🫀 Zone 1 : 40 min 🫀 Zone 2 : 31 min 🫀 Zone 3 : 1 min

Warm-up: 10 mins in Z2

Session:
7 blocks of :
5 s in Z3 (150% PMA)
3 mins in Z2 cadence ~ 80 RPM
R = 5 mins between each block

Cool-down: 10 mins in Z1

🏃‍♂️ Running – V02 Max

Duration : 72 min

Load (TRIMP) : 186

🫀 Zone 1 : 36 min 🫀 Zone 2 : 10 min 🫀 Zone 5 : 26 min

Warm-up: 10 min in Z2

Session:
26 x 1 min in Z5, R = 1 min

Cool-down: 10 min in Z1

🏃‍♂️ Running – V02 Max

Duration : 72 min

Load (TRIMP) : 186

🫀 Zone 1 : 36 min 🫀 Zone 2 : 10 min 🫀 Zone 5 : 26 min

Warm-up: 10 mn in Z2

Session:
13 x 2 mn in Z5, R = 2 mn

Cool-down: 10 mn in Z1

🏃‍♂️ Running – V02 Max

Duration : 72 min

Load (TRIMP) : 135

🫀 Zone 1 : 45 min 🫀 Zone 2 : 15 min 🫀 Zone 5 : 12 min

Warm-up: 15 min in Z2

Session:
8 blocks of :
1 min 30 s in Z5
R = 5 min between each block

Cool-down: 10 min in Z1

🏃‍♂️ Running – Threshold

Duration : 72 min

Load (TRIMP) : 143

🫀 Zone 1 : 22 min 🫀 Zone 2 : 29 min 🫀 Zone 3 : 21 min

Warm-up: 15 min in Z2

Session:
7 blocks of :
3 min in Z3
2 min in Z2
R = 2 min between each block

Cool-down: 10 min in Z1

🏊‍♀️ Swimming – Technique/Efficiency

Duration : 72 min

Distance : 3200 m

Load (TRIMP) : 242

🫀 Zone 1 : 10 min 🫀 Zone 2 : 8 min 🫀 Zone 4 : 54 min

Warm-up:400m at Z2 with Pull Buoy and Paddles

Session:
9 blocks of:
300m at Z4 Full stroke Breathing 3/5/7
R = 1 min between each block

Cool-down:100m at Z1 using 4 strokes

🥾 Trail Running – Strength x Cadence

Duration : 72 min

D+ : 600

Load (TRIMP) : 151

🫀 Zone 1 : 25 min 🫀 Zone 2 : 31 min 🫀 Zone 4 : 16 min

Warm-up: 15min Z2

Main set:
4x(4min Z4 / 4min Z2) R=5min

Cool down: 10min Z1

🥾 Trail Running – Threshold

Duration : 72 min

D+ : 150

Load (TRIMP) : 172

🫀 Zone 1 : 22 min 🫀 Zone 2 : 25 min 🫀 Zone 4 : 25 min

Warm-up: 15min Z2

Main set:
5x5min Z4 R=3min
10min Z2 continuous

Cool down: 10min Z1

🥾 Trail Running – Hill Repeats

Duration : 72 min

D+ : 400

Load (TRIMP) : 147

🫀 Zone 1 : 37 min 🫀 Zone 2 : 15 min 🫀 Zone 4 : 20 min

Warm-up: 15min Z2

Main set:
10x2min Z4 R=3min

Cool down: 10min Z1

🥾 Trail Running – Strength

Duration : 72 min

D+ : 500

Load (TRIMP) : 157

🫀 Zone 1 : 22 min 🫀 Zone 2 : 15 min 🫀 Zone 3 : 35 min

Warm-up: 15min Z2

Main set:
5x7min Z3 R=3min

Cool down: 10min Z1

🥾 Trail Running – Trail Specific

Duration : 72 min

D+ : 400

Load (TRIMP) : 137

🫀 Zone 1 : 22 min 🫀 Zone 2 : 35 min 🫀 Zone 3 : 15 min

Warm-up: 15min Z2

Main set:
20min Z2
3x(5min Z3 / 2min Z1) R=3min

Cool down: 10min Z1

🥾 Trail Running – MAP (PMA)

Duration : 72 min

D+ : 1100

Load (TRIMP) : 156

🫀 Zone 1 : 36 min 🫀 Zone 2 : 20 min 🫀 Zone 5 : 16 min

Warm-up: 20min Z2

Main set:
8x2min Z5 R=3min

Cool down: 15min Z1

🥾 Trail Running – Specific Pace

Duration : 72 min

D+ : 300

Load (TRIMP) : 147

🫀 Zone 1 : 22 min 🫀 Zone 2 : 25 min 🫀 Zone 3 : 25 min

Warm-up: 15min Z2

Main set:
5x5min Z3 R=3min
finish with 10min Z2

Cool down: 10min Z1

🥾 Trail Running – Threshold

Duration : 72 min

D+ : 200

Load (TRIMP) : 169

🫀 Zone 1 : 16 min 🫀 Zone 2 : 15 min 🫀 Zone 3 : 41 min

Warm-up: 15min Z2

Main set:
3x12min Z3 R=3min
finish with 5min Z3

Cool down: 10min Z1

🥾 Trail Running – Threshold

Duration : 72 min

D+ : 600

Load (TRIMP) : 182

🫀 Zone 1 : 22 min 🫀 Zone 2 : 20 min 🫀 Zone 4 : 30 min

Warm-up: 15min Z2

Main set:
5x6min Z4 R=3min
finish with 5min Z2

Cool down: 10min Z1

🥾 Trail Running – Cadence

Duration : 72 min

D+ : 300

Load (TRIMP) : 147

🫀 Zone 1 : 22 min 🫀 Zone 2 : 25 min 🫀 Zone 3 : 25 min

Warm-up: 15min Z2

Main set:
5x5min Z3 R=3min
finish with 10min Z2

Cool down: 10min Z1

🥾 Trail Running – Technique/Efficiency

Duration : 72 min

D+ : 700

Load (TRIMP) : 142

🫀 Zone 1 : 27 min 🫀 Zone 2 : 20 min 🫀 Zone 3 : 25 min

Warm-up: 20min Z2

Main set:
5x5min Z3 uphill w/poles R=3min

Cool down: 15min Z1

🥾 Trail Running – Fartlek

Duration : 72 min

D+ : 400

Load (TRIMP) : 152

🫀 Zone 1 : 22 min 🫀 Zone 2 : 35 min 🫀 Zone 4 : 15 min

Warm-up: 15min Z2

Main set:
5x(3min Z4 / 2min Z2) R=3min
finish with 10min Z2

Cool down: 10min Z1

🥾 Trail Running – Trail Specific

Duration : 72 min

D+ : 800

Load (TRIMP) : 167

🫀 Zone 1 : 37 min 🫀 Zone 2 : 15 min 🫀 Zone 5 : 20 min

Warm-up: 15min Z2

Main set:
10x2min Z5 uphill R=3min downhill

Cool down: 10min Z1

🥾 Trail Running – Technique/Efficiency

Duration : 72 min

D+ : 500

Load (TRIMP) : 127

🫀 Zone 1 : 37 min 🫀 Zone 2 : 15 min 🫀 Zone 3 : 20 min

Warm-up: 15min Z2

Main set:
5x(4min Z3 uphill / 3min Z1 downhill) R=3min

Cool down: 10min Z1

🥾 Trail Running – Specific Pace

Duration : 72 min

D+ : 500

Load (TRIMP) : 172

🫀 Zone 1 : 22 min 🫀 Zone 2 : 25 min 🫀 Zone 4 : 25 min

Warm-up: 15min Z2

Main set:
5x5min Z4 R=3min
10min Z2

Cool down: 10min Z1

🥾 Trail Running – Cadence

Duration : 72 min

D+ : 250

Load (TRIMP) : 167

🫀 Zone 1 : 23 min 🫀 Zone 2 : 23 min 🫀 Zone 3 : 16 min 🫀 Zone 5 : 10 min

Warm-up: 15min Z2

Main set:
5x2min Z5 R=1min
4x(4min Z3 / 2min Z2) R=3min

Cool down: 10min Z1

🥾 Trail Running – Fartlek

Duration : 72 min

D+ : 400

Load (TRIMP) : 137

🫀 Zone 1 : 27 min 🫀 Zone 2 : 25 min 🫀 Zone 3 : 20 min

Warm-up: 15min Z2

Main set:
4x(5min Z3 / 2min Z1) R=3min
finish with 10min Z2

Cool down: 10min Z1

🥾 Trail Running – Trail Specific

Duration : 72 min

D+ : 300

Load (TRIMP) : 172

🫀 Zone 1 : 22 min 🫀 Zone 2 : 25 min 🫀 Zone 4 : 25 min

Warm-up: 15min Z2

Main set:
5x(5min Z4 switchbacks / 2min Z2 recovery) R=3min

Cool down: 10min Z1

🥾 Trail Running – Technique/Efficiency

Duration : 72 min

D+ : 250

Load (TRIMP) : 147

🫀 Zone 1 : 37 min 🫀 Zone 2 : 15 min 🫀 Zone 4 : 20 min

Warm-up: 15min Z2

Main set:
10x2min Z4 downhill R=3min Z1

Cool down: 10min Z1

🏃‍♂️ Running – Specific Pace

Duration : 72 min

Distance : 11 m

Load (TRIMP) : 132

🫀 Zone 1 : 12 min 🫀 Zone 2 : 60 min

Warm-up: 15min jog Z2

Main set:
4x15min Z2 R=4min

Cool down: 10min easy Z1

🏠 Indoor Cycling – Threshold

Duration : 72.5 min

Load (TRIMP) : 141.5

🫀 Zone 1 : 41 min 🫀 Zone 2 : 2 min 🫀 Zone 3 : 23 min 🫀 Zone 4 : 5 min 🫀 Zone 5 : 2 min

Warm-up: 5 min in Z4
3 min in Z3
3 x 30 s in Z5 cadence ~ 100 RPM, R = 30 s
2 min in Z2 cadence ~ 90 RPM

Session:
4 x 5 min in Z3 (60% FTP), R = 10 min

Cool-down: 10 min in Z1

🏠 Indoor Cycling – Specific Pace

Duration : 72.5 min

Load (TRIMP) : 141.5

🫀 Zone 1 : 21 min 🫀 Zone 2 : 42 min 🫀 Zone 3 : 3 min 🫀 Zone 4 : 5 min 🫀 Zone 5 : 2 min

Warm-up: 5 min in Z4
3 min in Z3
3 x 30 s in Z5 cadence ~ 100 RPM, R = 30 s
2 min in Z2 cadence ~ 90 RPM

Session:
2 x 20 min in Z2 cadence ~ 110 RPM

Cool-down: 10 min in Z1

🏃‍♂️ Running – V02 Max

Duration : 73 min

Load (TRIMP) : 184

🫀 Zone 1 : 34 min 🫀 Zone 2 : 15 min 🫀 Zone 5 : 24 min

Warm-up: 15 min in Z2

Session:
24 x 1 min in Z5, R = 1 min

Cool-down: 10 min in Z1

🏃‍♂️ Running – V02 Max

Duration : 73 min

Load (TRIMP) : 184

🫀 Zone 1 : 34 min 🫀 Zone 2 : 15 min 🫀 Zone 5 : 24 min

Warm-up: 15 mn in Z2

Session:
12 x 2 mn in Z5, R = 2 mn

Cool-down: 10 mn in Z1

🏃‍♂️ Running – Threshold

Duration : 73 min

Load (TRIMP) : 172

🫀 Zone 1 : 30 min 🫀 Zone 2 : 15 min 🫀 Zone 4 : 28 min

Warm-up: 15 min in Z2

Session:
4 x 7 min in Z4, R = 5 min

Cool-down: 10 min in Z1

🏃‍♂️ Running – Fartlek

Duration : 73 min

Load (TRIMP) : 158

🫀 Zone 1 : 30 min 🫀 Zone 2 : 15 min 🫀 Zone 3 : 16 min 🫀 Zone 4 : 10 min 🫀 Zone 5 : 2 min

Warm-up: 15 mins in Z2

Session:
2 blocks of :
8 mins in Z3, R = 4 mins
5 mins in Z4, R = 4 mins
1 min in Z5, R = 1 min
R = 2 mins between each block

Cool-down: 10 mins in Z1

🏠 Indoor Cycling – MAP (PMA)

Duration : 73 min

Load (TRIMP) : 160

🫀 Zone 1 : 40 min 🫀 Zone 2 : 15 min 🫀 Zone 5 : 18 min

Warm-up: 15 min in Z2

Session:
4 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

🏠 Indoor Cycling – MAP (PMA)

Duration : 73 min

Load (TRIMP) : 222

🫀 Zone 1 : 22 min 🫀 Zone 2 : 2 min 🫀 Zone 3 : 3 min 🫀 Zone 4 : 45 min 🫀 Zone 5 : 2 min

Warm-up: 5 mins in Z4
3 mins in Z3
3 x 30 secs in Z5 cadence ~ 100 RPM, R = 30 secs
2 mins in Z2 cadence ~ 90 RPM

Session:
10 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 – Fartlek

Duration : 73 min

D+ : 400

Load (TRIMP) : 157

🫀 Zone 1 : 25 min 🫀 Zone 2 : 30 min 🫀 Zone 4 : 18 min

Warm-up: 15min Z2

Main set:
10min Z2 gentle
6x3min Z4 R=3min
5min Z2 cool

Cool down: 10min Z1

🥾 Trail Running – Fartlek

Duration : 73 min

D+ : 250

Load (TRIMP) : 148

🫀 Zone 1 : 16 min 🫀 Zone 2 : 39 min 🫀 Zone 3 : 18 min

Warm-up: 15min Z2

Main set:
3x(6min Z3 / 3min Z2) R=3min
15min Z2 enjoy

Cool down: 10min Z1

🥾 Trail Running – MAP (PMA)

Duration : 73 min

D+ : 1200

Load (TRIMP) : 157

🫀 Zone 1 : 33 min 🫀 Zone 2 : 20 min 🫀 Zone 4 : 16 min 🫀 Zone 5 : 4 min

Warm-up: 20min Z2

Main set:
4x4min Z4 R=5min
2x2min Z5 R=3min

Cool down: 15min Z1

🥾 Trail Running – V02 Max

Duration : 73 min

D+ : 1500

Load (TRIMP) : 183

🫀 Zone 1 : 23 min 🫀 Zone 2 : 20 min 🫀 Zone 3 : 15 min 🫀 Zone 5 : 15 min

Warm-up: 20min Z2

Main set:
5x3min Z5 R=2min
All intervals on uphill segments
finish with 15min Z3

Cool down: 15min Z1

🥾 Trail Running – Fartlek

Duration : 73 min

D+ : 200

Load (TRIMP) : 148

🫀 Zone 1 : 18 min 🫀 Zone 2 : 35 min 🫀 Zone 3 : 20 min

Warm-up: 15min Z2

Main set:
5x(4min Z3 / 3min Z2) R=2min
finish with 5min Z2

Cool down: 10min Z1

🥾 Trail Running – Fartlek

Duration : 73 min

D+ : 500

Load (TRIMP) : 148

🫀 Zone 1 : 18 min 🫀 Zone 2 : 45 min 🫀 Zone 4 : 10 min

Warm-up: 15min Z2

Main set:
20min Z2
5x2min Z4 R=2min
10min Z2

Cool down: 10min Z1

🥾 Trail Running – Hill Repeats

Duration : 73 min

D+ : 500

Load (TRIMP) : 143

🫀 Zone 1 : 18 min 🫀 Zone 2 : 40 min 🫀 Zone 3 : 15 min

Warm-up: 15min Z2

Main set:
25min Z2 Z3 progression
5x3min Z3 R=2min

Cool down: 10min Z1

🥾 Trail Running – V02 Max

Duration : 73 min

D+ : 700

Load (TRIMP) : 165

🫀 Zone 1 : 35 min 🫀 Zone 2 : 20 min 🫀 Zone 5 : 18 min

Warm-up: 20min Z2

Main set:
6x3min Z5 R=4min on summit trails

Cool down: 15min Z1

🥾 Trail Running – V02 Max

Duration : 73 min

D+ : 1000

Load (TRIMP) : 173

🫀 Zone 1 : 33 min 🫀 Zone 2 : 20 min 🫀 Zone 5 : 20 min

Warm-up: 20min Z2

Main set:
10x2min Z5 R=2min

Cool down: 15min Z1

🥾 Trail Running – MAP (PMA)

Duration : 73 min

D+ : 950

Load (TRIMP) : 151

🫀 Zone 1 : 27 min 🫀 Zone 2 : 30 min 🫀 Zone 4 : 16 min

Warm-up: 20min Z2

Main set:
4x4min Z4 R=4min
10min Z2 easy

Cool down: 15min Z1

🥾 Trail Running – Technique/Efficiency

Duration : 73 min

D+ : 500

Load (TRIMP) : 148

🫀 Zone 1 : 28 min 🫀 Zone 2 : 15 min 🫀 Zone 3 : 30 min

Warm-up: 15min Z2

Main set:
5x(6min Z3 rolling / 2min Z1) R=2min

Cool down: 10min Z1

🏃‍♂️ Running – V02 Max

Duration : 74 min

Load (TRIMP) : 200

🫀 Zone 1 : 35 min 🫀 Zone 2 : 10 min 🫀 Zone 5 : 29 min

Warm-up: 10 min in Z2

Session:
27 x 1 min in Z5, R = 1 min

Cool-down: 10 min in Z1

🏃‍♂️ Running – Threshold

Duration : 74 min

Load (TRIMP) : 161

🫀 Zone 1 : 22 min 🫀 Zone 2 : 17 min 🫀 Zone 3 : 35 min

Warm-up: 10 min in Z2

Session:
7 blocks of :
5 min in Z3
1 min in Z2
R = 2 min between each block

Cool-down: 10 min in Z1

🏃‍♂️ Running – Threshold

Duration : 74 min

Load (TRIMP) : 148

🫀 Zone 1 : 24 min 🫀 Zone 2 : 26 min 🫀 Zone 3 : 24 min

Warm-up: 10 min in Z2

Session:
8 blocks of :
3 min in Z3
2 min in Z2
R = 2 min between each block

Cool-down: 10 min in Z1

🏠 Indoor Cycling – MAP (PMA)

Duration : 74 min

Load (TRIMP) : 173

🫀 Zone 1 : 43 min 🫀 Zone 2 : 5 min 🫀 Zone 3 : 5 min 🫀 Zone 4 : 2 min 🫀 Zone 5 : 20 min

Warm-up: 3 min in Z2
5 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:
4 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

🥾 Trail Running – Threshold

Duration : 74 min

D+ : 700

Load (TRIMP) : 153

🫀 Zone 1 : 19 min 🫀 Zone 2 : 31 min 🫀 Zone 3 : 24 min

Warm-up: 15min Z2

Main set:
4x(6min Z3 / 4min Z2) R=3min

Cool down: 10min Z1

🥾 Trail Running – V02 Max

Duration : 74 min

D+ : 1200

Load (TRIMP) : 154

🫀 Zone 1 : 30 min 🫀 Zone 2 : 32 min 🫀 Zone 5 : 12 min

Warm-up: 20min Z2

Main set:
6x(2min Z5 / 2min Z2) R=3min walk

Cool down: 15min Z1

🥾 Trail Running – MAP (PMA)

Duration : 74 min

D+ : 600

Load (TRIMP) : 142

🫀 Zone 1 : 38 min 🫀 Zone 2 : 20 min 🫀 Zone 4 : 16 min

Warm-up: 20min Z2

Main set:
4x(4min Z4 / 2min Z1) R=5min

Cool down: 15min Z1

🥾 Trail Running – Hill Repeats

Duration : 74 min

D+ : 600

Load (TRIMP) : 171

🫀 Zone 1 : 25 min 🫀 Zone 2 : 25 min 🫀 Zone 4 : 24 min

Warm-up: 15min Z2

Main set:
6x4min Z4 R=3min
10min Z2

Cool down: 10min Z1

🥾 Trail Running – Technique/Efficiency

Duration : 74 min

D+ : 200

Load (TRIMP) : 124

🫀 Zone 1 : 44 min 🫀 Zone 2 : 10 min 🫀 Zone 3 : 20 min

Warm-up: 10min Z2

Main set:
10x(2min Z3 steep down / 3min Z1) R=1min

Cool down: 5min Z1

🥾 Trail Running – Specific Pace

Duration : 74 min

Load (TRIMP) : 188

🫀 Zone 1 : 20 min 🫀 Zone 2 : 24 min 🫀 Zone 4 : 30 min

Warm-up: 15min Z2

Main set:
3x(10min Z4 / 3min Z2) R=5min

Cool down: 10min Z1

🥾 Trail Running – Cadence

Duration : 74 min

D+ : 150

Load (TRIMP) : 154

🫀 Zone 1 : 24 min 🫀 Zone 2 : 40 min 🫀 Zone 5 : 10 min

Warm-up: 20min Z2

Main set:
10x1min Z5 R=1min
20min Z2 recovery

Cool down: 15min Z1

🥾 Trail Running – Technique/Efficiency

Duration : 74 min

D+ : 350

Load (TRIMP) : 147

🫀 Zone 1 : 25 min 🫀 Zone 2 : 37 min 🫀 Zone 4 : 12 min

Warm-up: 15min Z2

Main set:
10min Z2
6x(2min Z4 technical / 2min Z2 moderate) R=3min

Cool down: 10min Z1

🥾 Trail Running – Threshold

Duration : 74 min

D+ : 400

Load (TRIMP) : 164

🫀 Zone 1 : 14 min 🫀 Zone 2 : 30 min 🫀 Zone 3 : 30 min

Warm-up: 15min Z2

Main set:
3x(10min Z3 / 5min Z2) R=2min

Cool down: 10min Z1

🥾 Trail Running – Fartlek

Duration : 74 min

D+ : 400

Load (TRIMP) : 145

🫀 Zone 1 : 19 min 🫀 Zone 2 : 47 min 🫀 Zone 4 : 8 min

Warm-up: 15min Z2

Main set:
4x(8min Z2 / 2min Z4 push) R=3min

Cool down: 10min Z1

🥾 Trail Running – Trail Specific

Duration : 74 min

D+ : 300

Load (TRIMP) : 176

🫀 Zone 1 : 20 min 🫀 Zone 2 : 30 min 🫀 Zone 4 : 24 min

Warm-up: 15min Z2

Main set:
3x(8min Z4 downhill / 5min Z2 flat) R=5min

Cool down: 10min Z1

🥾 Trail Running – Threshold

Duration : 74 min

D+ : 400

Load (TRIMP) : 153

🫀 Zone 1 : 27 min 🫀 Zone 2 : 15 min 🫀 Zone 3 : 32 min

Warm-up: 15min Z2

Main set:
4x(8min Z3 / 2min Z1) R=3min

Cool down: 10min Z1

🏠 Indoor Cycling – Base Training

Duration : 74.5 min

Load (TRIMP) : 151.5

🫀 Zone 1 : 11 min 🫀 Zone 2 : 55 min 🫀 Zone 3 : 5 min 🫀 Zone 4 : 2 min 🫀 Zone 5 : 2 min

Warm-up: 3 min in Z2
5 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:
50 min in Z2

Cool-down: 10 min in Z1

🏊‍♀️ Swimming – MAP (PMA)

Duration : 74.97 min

Distance : 4000 m

Load (TRIMP) : 250.97

🫀 Zone 1 : 11 min 🫀 Zone 2 : 8 min 🫀 Zone 4 : 56 min

Warm-up: 400m in Z2 PB

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)
9 x 200m in Z4, R = 20 s (1 slow / 1 medium / 1 fast)

Cool-down: 400m in Z1 4 strokes

🏃‍♂️ Running – Base Training

Duration : 75 min

Load (TRIMP) : 140

🫀 Zone 1 : 10 min 🫀 Zone 2 : 65 min

Warm-up: 15 min in Z2

Session:
50 min in Z2

Cool-down: 10 min in Z1

🏃‍♂️ Running – V02 Max

Duration : 75 min

Load (TRIMP) : 190

🫀 Zone 1 : 35 min 🫀 Zone 2 : 15 min 🫀 Zone 5 : 25 min

Warm-up: 15 min in Z2

Session:
25 x 1 min in Z5, R = 1 min

Cool-down: 10 min in Z1

🏃‍♂️ Running – V02 Max

Duration : 75 min

Load (TRIMP) : 145

🫀 Zone 1 : 50 min 🫀 Zone 2 : 10 min 🫀 Zone 5 : 15 min

Warm-up: 10 min in Z2

Session:
6 blocks of:
5 x 30 s in Z5, R = 30 s
R = 5 min between each block

Cool-down: 10 min in Z1

🏃‍♂️ Running – V02 Max

Duration : 75 min

Load (TRIMP) : 150

🫀 Zone 1 : 45 min 🫀 Zone 2 : 15 min 🫀 Zone 5 : 15 min

Warm-up: 15 min in Z2

Session:
5 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

Duration : 75 min

Load (TRIMP) : 178

🫀 Zone 1 : 12 min 🫀 Zone 2 : 23 min 🫀 Zone 3 : 40 min

Warm-up: 15 mins in Z2

Session:
2 blocks of :
20 mins in Z3
4 mins in Z2
R = 2 mins between each block

Cool-down: 10 mins in Z1

🏊‍♀️ Swimming – MAP (PMA)

Duration : 75 min

Distance : 3700 m

Load (TRIMP) : 301

🫀 Zone 1 : 3 min 🫀 Zone 2 : 8 min 🫀 Zone 3 : 4 min 🫀 Zone 4 : 30 min 🫀 Zone 5 : 30 min

Warm-up:400m in Z2 PB

Session:
3 x 500m in Z5, R = 30 s NC fast
200m in Z3 NC gentle
1500m in Z4 NC

Cool-down:100m in Z1 Choice of swim

🚴‍♂️ Cycling – Base Training

Duration : 75 min

Load (TRIMP) : 140

🫀 Zone 1 : 10 min 🫀 Zone 2 : 65 min

Warm-up: 10 min in Z2

Session:
55 min in Z2

Cool-down: 10 min in Z1

🚴‍♂️ Cycling – Threshold

Duration : 75 min

Load (TRIMP) : 190

🫀 Zone 1 : 10 min 🫀 Zone 2 : 15 min 🫀 Zone 3 : 50 min

Warm-up: 15 min in Z2

Session:
50 min in Z3

Cool-down: 10 min in Z1

🚴‍♂️ Cycling – Threshold

Duration : 75 min

Load (TRIMP) : 195

🫀 Zone 1 : 10 min 🫀 Zone 2 : 10 min 🫀 Zone 3 : 55 min

Warm-up: 10 min in Z2

Session:
55 min in Z3

Cool-down: 10 min in Z1

🚴‍♂️ Cycling – Threshold

Duration : 75 min

Load (TRIMP) : 240

🫀 Zone 1 : 10 min 🫀 Zone 2 : 15 min 🫀 Zone 4 : 50 min

Warm-up: 15 min in Z2

Session:
50 min in Z4, R = 10 min

Cool-down: 10 min in Z1

🏠 Indoor Cycling – Threshold

Duration : 75 min

Load (TRIMP) : 190

🫀 Zone 1 : 10 min 🫀 Zone 2 : 15 min 🫀 Zone 3 : 50 min

Warm-up: 15 min in Z2

Session:
50 min in Z3

Cool-down: 10 min in Z1

🏠 Indoor Cycling – MAP (PMA)

Duration : 75 min

Load (TRIMP) : 205

🫀 Zone 1 : 35 min 🫀 Zone 2 : 10 min 🫀 Zone 5 : 30 min

Warm-up: 10 min in Z2

Session:
6 blocks of :
5 min in Z5 (80% MAP)
R = 5 min between each block

Cool-down: 10 min in Z1

Anaerobic Threshold

🏠 Indoor Cycling – Strength

Duration : 75 min

Load (TRIMP) : 205

🫀 Zone 1 : 35 min 🫀 Zone 2 : 10 min 🫀 Zone 5 : 30 min

Warm-up: 10 min in Z2

Session:
6 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

Duration : 75 min

Load (TRIMP) : 175

🫀 Zone 1 : 35 min 🫀 Zone 2 : 10 min 🫀 Zone 4 : 30 min

Warm-up: 10 min in Z2

Session:
6 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 – MAP (PMA)

Duration : 75 min

Load (TRIMP) : 150

🫀 Zone 1 : 40 min 🫀 Zone 2 : 15 min 🫀 Zone 4 : 20 min

Warm-up: 15 min in Z2

Session:
4 x 5 min in Z4 cadence ~ 110 RPM, R = 10 min

Cool-down: 10 min in Z1

💪 Strength & Conditioning

Duration : 75 min

🫀 Zone 1 : 34 min 🫀 Zone 2 : 26 min 🫀 Zone 3 : 11 min 🫀 Zone 4 : 4 min

Warm-up (15 min)

Bodyweight squats, dynamic lunges, active hip stretching.

Session (50 min)

Squat (Heavy Back Squat or Goblet Squat): 4-5 sets of 5-8 repetitions.
Deadlift (Conventional Deadlift or Trap Bar): 4-5 sets of 4-6 repetitions (if technique is mastered).
Leg Press: 3-4 sets of 8-12 repetitions.
Heavy standing calf raises: 3-4 sets of 10-15 repetitions.
Leg Extensions: 3 sets of 12-15 repetitions (controlled).

Rest for 2-3 minutes between heavy sets.

Cool-down (10 min)

Long static stretches for quadriceps, hamstrings, glutes, calves.

💪 Strength & Conditioning

Duration : 75 min

🫀 Zone 1 : 34 min 🫀 Zone 2 : 26 min 🫀 Zone 3 : 11 min 🫀 Zone 4 : 4 min

Warm-up (15 min)

Bodyweight squats, dynamic lunges, hip rotations, some light knee lifts.

Session core (50 min)

Squat (Back Squat or Front Squat): 4-5 sets of 5-8 reps (heavy load).
Leg Press: 3-4 sets of 8-12 reps.
Romanian Deadlift (RDL): 3-4 sets of 8-12 reps (with barbell or heavy dumbbells).
Leg Extension: 3 sets of 10-15 reps (controlled).
Leg Curl: 3 sets of 10-15 reps (controlled).

Take 2-3 minutes of rest between heavy sets.

Cool-down (10 min)

Long static stretches for quadriceps, hamstrings, and glutes.

💪 Strength & Conditioning

Duration : 75 min

🫀 Zone 1 : 34 min 🫀 Zone 2 : 26 min 🫀 Zone 3 : 11 min 🫀 Zone 4 : 4 min

Warm-up (15 min)

Complete joint mobilizations (hips, knees, ankles).
Bodyweight squats, dynamic lunges.
10 min of ergometer cycling with progressive increase.

Session body (50 min)

Force-Endurance Circuit (3-4 rounds):
- Goblet Squat with Kettlebell (moderate): 15-20 repetitions.
- Walking Lunges with light dumbbells: 12-15 repetitions per leg.
- Romanian Deadlift (RDL) with light dumbbells: 15-20 repetitions.
- Step-ups on low box (with light weights or none): 15-20 repetitions per leg.
- Single Leg Calf Raises (light): 20-25 repetitions per leg.

Take 60-90 seconds of rest between each exercise. 3-4 minutes of rest between each round.

Cool-down (10 min)

Long static stretches of quadriceps, hamstrings, and glutes.

💪 Strength & Conditioning

Duration : 75 min

🫀 Zone 1 : 34 min 🫀 Zone 2 : 26 min 🫀 Zone 3 : 11 min 🫀 Zone 4 : 4 min

Warm-up (15 min)

General joint mobilizations.
Light burpees, gentle squat jumps.

Session (50 min)

Squat (Back Squat or Front Squat): 4 sets of 6-8 repetitions (moderate-heavy).
Deadlift (Deadlift or RDL): 4 sets of 6-8 repetitions (moderate-heavy).
Overhead Press (Shoulder Press) with dumbbells: 3 sets of 8-10 repetitions.
Renegade Rows (Plank position rowing with dumbbells): 3 sets of 8-10 repetitions per arm.
Good Mornings (with stick or light bar, focus on technique): 3 sets of 12-15 repetitions.

Take 2 minutes of rest between each set.

Cool-down (10 min)

Long static stretching of the major muscle groups.

💪 Strength & Conditioning

Duration : 75 min

🫀 Zone 1 : 34 min 🫀 Zone 2 : 26 min 🫀 Zone 3 : 11 min 🫀 Zone 4 : 4 min

Warm-up (15 min)

Specific hip and hamstring mobilizations.
Bodyweight Good Mornings, light Kettlebell Swings.

Session (50 min)

Deadlift: 4 sets of 4-6 repetitions (heavy, perfect technique).
Kettlebell Swings (heavy and explosive): 4 sets of 10-12 repetitions.
Nordic Hamstring Curl (assisted if needed): 3 sets of 5-8 repetitions (focus on controlled descent).
Reverse Hyperextensions (if machine) or Hyperextensions: 3 sets of 12-15 repetitions.
Glute Bridge March (walking on heels): 3 sets of 15-20 meters.

Take 2-3 minutes of rest between the main series (Deadlift, Swings). 90 sec for others.

Cool-down (10 min)

Static stretching of hamstrings and glutes.

💪 Strength & Conditioning

Duration : 75 min

🫀 Zone 1 : 34 min 🫀 Zone 2 : 26 min 🫀 Zone 3 : 11 min 🫀 Zone 4 : 4 min

Warm-up (15 min)

10 min of progressive ergometer bike.
Dynamic mobilizations of the legs.

Session (50 min)

Circuit 1 (Bike Focus): 2 rounds with 3 min of rest between rounds.
- Goblet Squat (moderate): 15 repetitions.
- Walking Lunges (light dumbbells): 12 repetitions per leg.
- Plank: 60 seconds.
Quick Transition (1-2 min): Ergometer bike (10 min at Ironman intensity, ~70% FTP)
Circuit 2 (Run Focus): 2 rounds with 3 min of rest between rounds.
- Romanian Deadlift (RDL) with light dumbbells: 15 repetitions.
- Step-ups (low box): 15 repetitions per leg.
- Standing Calf Raises: 20 repetitions.
Quick Transition (1-2 min): Treadmill (10 min at Ironman intensity, marathon pace)

Cool-down (10 min)

Static stretching of legs and core.

💪 Strength & Conditioning

Duration : 75 min

🫀 Zone 1 : 34 min 🫀 Zone 2 : 26 min 🫀 Zone 3 : 11 min 🫀 Zone 4 : 4 min

Warm-up (15 min)

Full body mobilizations.
Light Burpees, Jumping Jacks.

Session (50 min)

Metabolic Circuit (3-4 rounds, little rest between exercises, 2-3 min between rounds):
- Squat Jump (low height): 15-20 repetitions.
- Push-ups: 12-15 repetitions.
- Walking Lunges: 12-15 repetitions per leg.
- Burpees (no full push-up if too intense): 8-10 repetitions.
- Mountain Climbers: 30-40 seconds.
- Plank: 45-60 seconds.

The goal is to maintain a steady pace with good form. Minimal rest between exercises.

Cool-down (10 min)

Light dynamic and static stretching.

💪 Strength & Conditioning

Duration : 75 min

🫀 Zone 1 : 34 min 🫀 Zone 2 : 26 min 🫀 Zone 3 : 11 min 🫀 Zone 4 : 4 min

Warm-up (15 min)

Hip and hamstring mobilizations.
Dynamic Glute Bridges.
Some light Kettlebell Swings.

Session (50 min)

Hip Thrusts (with bar or dumbbell on pelvis): 4 sets of 10-12 repetitions (heavy, focus on glute contraction at the top).
Romanian Deadlift (RDL) with bar or dumbbells: 4 sets of 8-10 repetitions (heavy, focus on stretching hamstrings on descent).
Good Mornings (with light bar or stick): 3 sets of 12-15 repetitions (focus on technique and engaging the posterior chain).
Glute Bridge March (with mini-band around knees): 3 sets of 15-20 repetitions.
Back Extensions (on back extension bench): 3 sets of 15-20 repetitions.

Take 90-120 seconds of rest between each set.

Cool-down (10 min)

Long static stretching of hamstrings and glutes.

💪 Strength & Conditioning

Duration : 75 min

🫀 Zone 1 : 34 min 🫀 Zone 2 : 26 min 🫀 Zone 3 : 11 min 🫀 Zone 4 : 4 min

Warm-up (15 min)

10 min of stationary bike with cadence variations.
Dynamic leg mobilizations.

Session (50 min)

Strength-Endurance Circuit (3-4 rounds):
- Goblet Squat with Kettlebell (moderate): 12-15 repetitions.
- Romanian Deadlift (RDL) with dumbbells: 12-15 repetitions.
- Walking Lunges with light dumbbells: 10-12 repetitions per leg.
- Step-ups on moderate box (with or without weight): 10-12 repetitions per leg.
- Standing Calf Raises on one leg (light): 15-20 repetitions per leg.
- Glute Bridge: 15-20 repetitions.

Rest for 60-90 seconds between each exercise. 3-4 minutes of rest between each round.

Cool-down (10 min)

Long static stretches for quadriceps, hamstrings, and glutes.

💪 Strength & Conditioning

Duration : 75 min

🫀 Zone 1 : 34 min 🫀 Zone 2 : 26 min 🫀 Zone 3 : 11 min 🫀 Zone 4 : 4 min

Warm-up (15 min)

Full-body mobilizations.
Light jumps, bodyweight squats.

Session (50 min)

Metabolic Circuit (3-4 rounds, minimal rest between exercises, 2-3 min between rounds):
- Goblet Squat (moderate): 15 repetitions.
- Push-ups: 12-15 repetitions.
- Walking Lunges: 12-15 repetitions per leg.
- Bent-over Row (Dumbbell Row): 10-12 repetitions per arm.
- Plank: 45-60 seconds.
- Burpees (without full push-up if too intense): 8-10 repetitions.

The goal is to maintain a steady pace with good form. Minimal rest between exercises.

Cool-down (10 min)

Light dynamic and static stretches.

💪 Strength & Conditioning

Duration : 75 min

🫀 Zone 1 : 34 min 🫀 Zone 2 : 26 min 🫀 Zone 3 : 11 min 🫀 Zone 4 : 4 min

Warm-up (15 min)

Hip and hamstring mobilizations.
Dynamic Glute Bridges.
A few light Kettlebell Swings.

Session (50 min)

Hip Thrusts (with barbell or dumbbell on hips): 4 sets of 8-10 repetitions (heavy, focus on explosiveness at the top and glute contraction).
Kettlebell Swings (heavy and explosive): 4 sets of 10-12 repetitions (focus on hip power).
Nordic Hamstring Curl (assisted if needed): 3 sets of 5-8 repetitions (focus on controlled descent and rapid ascent).
Single Leg RDL (Single Leg Romanian Deadlift) with light dumbbell: 3 sets of 8-10 repetitions per leg (focus on movement speed).
Box Jumps (low height, quick): 3 sets of 8-10 repetitions.

Take 90-120 seconds of rest between each set.

Cool-down (10 min)

Long static stretches for hamstrings and glutes.

💪 Strength & Conditioning

Duration : 75 min

🫀 Zone 1 : 34 min 🫀 Zone 2 : 26 min 🫀 Zone 3 : 11 min 🫀 Zone 4 : 4 min

Warm-up (15 min)

10 min of progressive ergometer cycling.
Bodyweight squats and dynamic lunges.
Light jumps in place.

Session (50 min)

Goblet Squat (heavy): 4 sets of 6-8 repetitions.
Walking Lunges with dumbbells (moderate-heavy): 3 sets of 10-12 repetitions per leg.
Romanian Deadlift (RDL) with dumbbells: 3 sets of 10-12 repetitions.
Step-ups on high box (with or without weight): 3 sets of 8-10 repetitions per leg.
Standing calf raises (heavy): 3 sets of 12-15 repetitions.

Take 90-120 seconds of rest between each set.

Cool-down (10 min)

Static stretches for quadriceps, hamstrings, and glutes.

💪 Strength & Conditioning

Duration : 75 min

🫀 Zone 1 : 34 min 🫀 Zone 2 : 26 min 🫀 Zone 3 : 11 min 🫀 Zone 4 : 4 min

Warm-up (15 min)

General joint mobilizations.
Light burpees, gentle squat jumps.

Session (50 min)

Heavy Front Squat or Goblet Squat: 4 sets of 6-8 repetitions.
Heavy Deadlift or RDL: 4 sets of 6-8 repetitions.
Push Press (Shoulder Press with leg assistance): 3 sets of 8-10 repetitions.
Renegade Rows (Rowing in plank position with dumbbells): 3 sets of 8-10 repetitions per arm.
Good Mornings (with light bar, focus on technique): 3 sets of 12-15 repetitions.

Take 2 minutes of rest between each set.

Cool-down (10 min)

Long static stretches of the major muscle groups.

💪 Strength & Conditioning

Duration : 75 min

🫀 Zone 1 : 34 min 🫀 Zone 2 : 26 min 🫀 Zone 3 : 11 min 🫀 Zone 4 : 4 min

Warm-up (15 min)

Hip and hamstring mobilizations.
Dynamic Glute Bridges.
A few light Kettlebell Swings.

Session body (50 min)

Hip Thrusts (with barbell or dumbbell on the hips): 4 sets of 8-10 repetitions (heavy, focus on explosion at the top and contraction of the glutes).
Kettlebell Swings (heavy and explosive): 4 sets of 10-12 repetitions (focus on hip power).
Nordic Hamstring Curl (assisted if needed): 3 sets of 5-8 repetitions (focus on controlled descent and rapid ascent).
Single Leg RDL (Romanian Deadlift on one leg) with light dumbbell: 3 sets of 8-10 repetitions per leg (focus on movement speed).
Box Jumps (low height, fast): 3 sets of 8-10 repetitions.

Take 90-120 seconds of rest between each set.

Cool-down (10 min)

Long static stretches for hamstrings and glutes.

💪 Strength & Conditioning

Duration : 75 min

🫀 Zone 1 : 34 min 🫀 Zone 2 : 26 min 🫀 Zone 3 : 11 min 🫀 Zone 4 : 4 min

Warm-up (15 min)

10 min on ergometer bike with cadence variations and some short sprints.
Dynamic leg mobilizations.

Session body (50 min)

Force-Endurance Circuit (3-4 rounds, minimal rest between exercises, 2-3 min between rounds):
- Goblet Squat with Kettlebell (moderate-heavy): 10-12 repetitions.
- Romanian Deadlift (RDL) with dumbbells: 10-12 repetitions.
- Walking Lunges with dumbbells (moderate): 10-12 repetitions per leg.
- Box Step-ups (on moderate box, fast): 10-12 repetitions per leg.
- Single-leg Calf Raises (light): 15-20 repetitions per leg.
- Burpees (sustained pace): 8-10 repetitions.

Take 60-90 seconds of rest between each exercise. 3-4 minutes of rest between each round.

Cool-down (10 min)

Long static stretches for quadriceps, hamstrings, and glutes.

💪 Strength & Conditioning

Duration : 75 min

🫀 Zone 1 : 34 min 🫀 Zone 2 : 26 min 🫀 Zone 3 : 11 min 🫀 Zone 4 : 4 min

Warm-up (15 min)

Full body mobilizations.
Light jumps, bodyweight squats, light Burpees.

Session body (50 min)

Strength-Power Circuit (3-4 rounds, minimal rest between exercises, 2-3 min between rounds):
- Explosive Squat Jump: 10-12 repetitions.
- Explosive Push-ups (with or without clap): 10-12 repetitions.
- Split Jumps: 8-10 repetitions per leg.
- Explosive Kettlebell Swings: 8-10 repetitions.
- Plank with alternating shoulder touch: 45-60 seconds.
- Fast and complete Burpees: 8-10 repetitions.

The goal is to maintain a very high pace with good form. Minimal rest between exercises.

Cool-down (10 min)

Light dynamic and static stretching.

💪 Strength & Conditioning

Duration : 75 min

🫀 Zone 1 : 34 min 🫀 Zone 2 : 26 min 🫀 Zone 3 : 11 min 🫀 Zone 4 : 4 min

Warm-up (15 min)

Hip and hamstring mobilizations.
Dynamically Glute Bridges.
A few light Kettlebell Swings.

Session body (50 min)

Hip Thrusts (with bar or dumbbell on the pelvis): 4 sets of 8-10 repetitions (heavy, focus on explosiveness at the top and glute contraction).
Romanian Deadlift (RDL) with bar or dumbbells: 4 sets of 8-10 repetitions (heavy, focus on hamstring stretching on the descent).
Good Mornings (with light bar or stick): 3 sets of 12-15 repetitions (focus on technique and engagement of the posterior chain).
Glute Bridge March (with mini-band around the knees): 3 sets of 15-20 repetitions.
Back Extensions (on lumbar bench): 3 sets of 15-20 repetitions.

Take 90-120 seconds of rest between each set.

Cool-down (10 min)

Long static stretching of hamstrings and glutes.

💪 Strength & Conditioning

Duration : 75 min

🫀 Zone 1 : 34 min 🫀 Zone 2 : 26 min 🫀 Zone 3 : 11 min 🫀 Zone 4 : 4 min

Warm-up (15 min)

10 min of progressive ergometer cycling with 3-4 accelerations of 30s.
Dynamic mobilizations of hips and ankles.

Body of session (50 min)

Bulgarian split squats (with dumbbells): 4 sets of 8-10 repetitions per leg (focus on stability and power).
Leg press (explosive): 4 sets of 8-10 repetitions (moderate load, focus on push speed).
Box step-overs (with or without weights): 3 sets of 10-12 repetitions per leg (smooth and fast movement).
Standing calf raises (heavy and controlled): 3 sets of 15-20 repetitions.
Jumping in place (fast and light): 3 sets of 20-30 seconds.

Take 90-120 seconds of rest between each set. 3 minutes of rest between blocks.

Cool-down (10 min)

Dynamic leg stretches.

💪 Strength & Conditioning

Duration : 75 min

🫀 Zone 1 : 34 min 🫀 Zone 2 : 26 min 🫀 Zone 3 : 11 min 🫀 Zone 4 : 4 min

Warm-up (15 min)

10 min of ergometer cycling with cadence variations and a few short sprints.
Dynamic mobilizations of legs.

Body of session (50 min)

Strength-Endurance Circuit (3-4 rounds, minimal rest between exercises, 2-3 min between rounds):
- Goblet Squats with Kettlebell (moderate-heavy): 10-12 repetitions.
- Romanian Deadlift (RDL) with dumbbells: 10-12 repetitions.
- Walking Lunges with dumbbells (moderate): 10-12 repetitions per leg.
- Box Step-ups (on moderate box, fast): 10-12 repetitions per leg.
- Standing Calf Raises on one leg (light): 15-20 repetitions per leg.
- Burpees (sustained pace): 8-10 repetitions.

Take 60-90 seconds of rest between each exercise. 3-4 minutes of rest between each round.

Cool-down (10 min)

Long static stretches for quadriceps, hamstrings, and glutes.

💪 Strength & Conditioning

Duration : 75 min

🫀 Zone 1 : 34 min 🫀 Zone 2 : 26 min 🫀 Zone 3 : 11 min 🫀 Zone 4 : 4 min

Warm-up (15 min)

Full body mobilizations.
Light jumps, bodyweight squats, light Burpees.

Session (50 min)

Strength-Power Circuit (3-4 rounds, minimal rest between exercises, 2-3 min between rounds):
- Squat Jump (explosive): 10-12 repetitions.
- Explosive Push-ups (with or without clap): 10-12 repetitions.
- Jumping Lunges (Split Jumps): 8-10 repetitions per leg.
- Kettlebell Swings (explosive): 8-10 repetitions.
- Plank with alternating shoulder touch: 45-60 seconds.
- Burpees (fast and complete): 8-10 repetitions.

The goal is to maintain a very high pace with good form. Minimal rest between exercises.

Cool-down (10 min)

Light dynamic and static stretching.

💪 Strength & Conditioning

Duration : 75 min

🫀 Zone 1 : 34 min 🫀 Zone 2 : 26 min 🫀 Zone 3 : 11 min 🫀 Zone 4 : 4 min

Warm-up (15 min)

Mobilizations of hips and hamstrings.
Dynamic Glute Bridges.
A few light Kettlebell Swings.

Session (50 min)

Hip Thrusts (with barbell or dumbbell on the pelvis): 4 sets of 8-10 repetitions (heavy, focus on explosive top and glute contraction).
Deadlifts (RDL) with barbell or dumbbells: 4 sets of 8-10 repetitions (heavy, focus on hamstring stretch on the way down).
Good Mornings (with light bar or stick): 3 sets of 12-15 repetitions (focus on technique and posterior chain engagement).
Glute Bridge March (with mini-band around the knees): 3 sets of 15-20 repetitions.
Back Extensions (on lumbar bench): 3 sets of 15-20 repetitions.

Take 90-120 seconds of rest between each set.

Cool-down (10 min)

Long static stretches for hamstrings and glutes.

💪 Strength & Conditioning

Duration : 75 min

🫀 Zone 1 : 34 min 🫀 Zone 2 : 26 min 🫀 Zone 3 : 11 min 🫀 Zone 4 : 4 min

Warm-up (15 min)

10 min of ergometer cycling with cadence variations and some short sprints.
Dynamic leg mobilizations.

Session (50 min)

Force-Endurance Circuit (4-5 rounds, minimal rest between exercises, 2 min between rounds):
- Goblet Squat with Kettlebell (moderate-heavy, quick): 8-10 repetitions.
- Romanian Deadlift (RDL) with dumbbells (quick): 8-10 repetitions.
- Walking Lunges with dumbbells (moderate, quick): 8-10 repetitions per leg.
- Box Step-ups (on moderate box, very quick): 8-10 repetitions per leg.
- Single-leg Calf Raises (light, quick): 12-15 repetitions per leg.
- Burpees (maximal pace): 6-8 repetitions.

Take 45-60 seconds of rest between each exercise. 2 minutes of rest between each round.

Cool-down (10 min)

Long static stretches for quadriceps, hamstrings, and glutes.

💪 Strength & Conditioning

Duration : 75 min

🫀 Zone 1 : 34 min 🫀 Zone 2 : 26 min 🫀 Zone 3 : 11 min 🫀 Zone 4 : 4 min

Warm-up (15 min)

Full-body mobilizations.
Light jumps, bodyweight squats, light Burpees.

Body of session (50 min)

Power-Strength Circuit (4-5 rounds, very short rest between exercises, 1-2 min between rounds):
- Squat Jump (explosive): 8-10 repetitions.
- Explosive Push-ups (with or without clap): 8-10 repetitions.
- Split Jumps: 6-8 repetitions per leg.
- Kettlebell Swings (explosive): 6-8 repetitions.
- Plank with alternating shoulder tap (fast): 30-45 seconds.
- Burpees (maximum pace): 5-7 repetitions.

The goal is to maintain a very high pace with good form. Minimal rest between exercises.

Cool-down (10 min)

Light dynamic and static stretches.

💪 Strength & Conditioning

Duration : 75 min

🫀 Zone 1 : 34 min 🫀 Zone 2 : 26 min 🫀 Zone 3 : 11 min 🫀 Zone 4 : 4 min

Warm-up (15 min)

Hip and hamstring mobilizations.
Dynamic quick Glute Bridges.
Some light and quick Kettlebell Swings.

Body of session (50 min)

Hip Thrusts (with barbell or dumbbell on the hips): 5 sets of 6-8 repetitions (heavy, focus on explosion at the top and glute contraction).
Romanian Deadlift (RDL) with barbell or dumbbells: 4 sets of 6-8 repetitions (heavy, focus on hamstring stretch on descent and explosive ascent).
Good Mornings (with light bar or stick): 4 sets of 10-12 repetitions (focus on technique and engagement of the posterior chain, fast).
Glute Bridge March (with mini-band around the knees, fast): 4 sets of 12-15 repetitions.
Back Extensions (on back extension bench, fast): 4 sets of 12-15 repetitions.

Take 90-120 seconds of rest between each set.

Cool-down (10 min)

Long static stretches for hamstrings and glutes.

💪 Strength & Conditioning

Duration : 75 min

🫀 Zone 1 : 34 min 🫀 Zone 2 : 26 min 🫀 Zone 3 : 11 min 🫀 Zone 4 : 4 min

Warm-up (15 min)

10 min on the ergometer with 5-6 sprints of 20s at very high cadence.
Dynamic mobilizations of the legs.

Session (50 min)

Strength-Endurance Circuit (4-5 rounds, very short rest between exercises, 1-2 min between rounds):
- Bodyweight Squats with rapid frequency: 15-20 repetitions.
- Fast Walking Lunges: 10-12 repetitions per leg.
- Rapid Step-ups (on low box): 10-12 repetitions per leg.
- One-leg Calf Raises (very fast): 20-25 repetitions per leg.
- Mountain Climbers (maximum pace): 45-60 seconds.
- Burpees (quick and complete): 8-10 repetitions.

The goal is to maintain a very high pace with good form. Minimal rest between exercises.

Cool-down (10 min)

Light dynamic and static stretches.

💪 Strength & Conditioning

Duration : 75 min

🫀 Zone 1 : 34 min 🫀 Zone 2 : 26 min 🫀 Zone 3 : 11 min 🫀 Zone 4 : 4 min

Warm-up (15 min)

Full body mobilizations.
Light jumps, bodyweight squats, light Burpees.

Session (50 min)

Anaerobic Circuit (5-6 rounds, very very short rest between exercises, max 1 min between rounds):
- Squat Thrusters (with light dumbbells): 8-10 repetitions (explosive).
- Quick push-ups: 10-12 repetitions.
- Split Jumps (quick): 6-8 repetitions per leg.
- Kettlebell Swings (explosive): 6-8 repetitions.
- Commando Plank (forearm to hands transition, quick): 30-45 seconds.
- Burpees (max effort): 5-7 repetitions.

The goal is to achieve rapid and intense metabolic fatigue. Push yourself to the limit on each round.

Cool-down (10 min)

Light dynamic and static stretches.

💪 Strength & Conditioning

Duration : 75 min

🫀 Zone 1 : 34 min 🫀 Zone 2 : 26 min 🫀 Zone 3 : 11 min 🫀 Zone 4 : 4 min

Warm-up (15 min)

Hip and hamstring mobilizations.
Dynamic, quick Glute Bridges.
A few light and quick Kettlebell Swings.

Session (50 min)

Hip Thrusts (with barbell or dumbbell on hips): 5 sets of 5-7 repetitions (heavy, focus on explosion at the top and contraction of glutes).
Romanian Deadlift (RDL) with bar or dumbbells: 4 sets of 6-8 repetitions (heavy, focus on stretching the hamstrings on the way down and explosive ascent).
Good Mornings (with light bar or stick): 4 sets of 8-10 repetitions (focus on technique and engaging the posterior chain, quick).
Sprints for 20-30 meters (with resistance band if possible): 5-6 repetitions (maximum effort).
Box Jumps (moderate height, explosive): 4 sets of 4-6 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

Duration : 75 min

🫀 Zone 1 : 34 min 🫀 Zone 2 : 26 min 🫀 Zone 3 : 11 min 🫀 Zone 4 : 4 min

Warm-up (15 min)

10 min of ergometer cycling or brisk walking on an inclined treadmill.
Dynamic mobilizations of legs.

Session (50 min)

Strength-Endurance Circuit (4-5 rounds, minimal rest between exercises, 2 min between rounds):
- Goblet Squat with Kettlebell (moderate, controlled): 12-15 repetitions.
- Walking Lunges with dumbbells (moderate): 10-12 repetitions per leg.
- Single-leg Romanian Deadlift (RDL) (bodyweight or light): 10-12 repetitions per leg.
- Good Mornings (with stick or light bar): 15-20 repetitions.
- Single-leg Calf Raises (slow and controlled): 15-20 repetitions per leg.

Take 45-60 seconds of rest between each exercise. 2 minutes of rest between each round.

Cool-down (10 min)

Long static stretches for quadriceps, hamstrings, and glutes.

💪 Strength & Conditioning

Duration : 75 min

🫀 Zone 1 : 34 min 🫀 Zone 2 : 26 min 🫀 Zone 3 : 11 min 🫀 Zone 4 : 4 min

Warm-up (15 min)

Full body mobilizations.
Light jumps, bodyweight squats, light Burpees.

Body of Session (50 min)

Strength-Endurance Circuit (4-5 rounds, short rest between exercises, 2 min between rounds):
- Goblet Squat with Kettlebell (moderate): 10-12 repetitions.
- Push-ups: 10-12 repetitions.
- Walking Lunges with dumbbells: 8-10 repetitions per leg.
- Bent Over Row with dumbbells: 10-12 repetitions.
- Plank: 45-60 seconds.
- Burpees: 8-10 repetitions.

The goal is to maintain a sustained pace with good form. Minimal rest between exercises.

Cool-down (10 min)

Light dynamic and static stretches.

💪 Strength & Conditioning

Duration : 75 min

🫀 Zone 1 : 34 min 🫀 Zone 2 : 26 min 🫀 Zone 3 : 11 min 🫀 Zone 4 : 4 min

Warm-up (15 min)

Hip and hamstring mobilizations.
Dynamic Glute Bridges.
A few light Kettlebell Swings.

Body of Session (50 min)

Hip Thrusts (with barbell or dumbbell on the hips): 5 sets of 8-10 repetitions (heavy, focus on explosive lift and glute contraction).
Romanian Deadlift (RDL) with barbell or dumbbells: 4 sets of 8-10 repetitions (heavy, focus on hamstring stretch on descent and explosive lift).
Good Mornings (with light bar or stick): 4 sets of 10-12 repetitions (focus on technique and engagement of the posterior chain).
Hamstring Curls (with Swiss Ball or machine): 4 sets of 12-15 repetitions (isolated hamstring strengthening).
Single Leg Step-downs (from a box, slow and controlled): 4 sets of 8-10 repetitions per leg.

Take 90-120 seconds of rest between each set.

Cool-down (10 min)

Long static stretches for hamstrings and glutes.

💪 Strength & Conditioning

Duration : 75 min

🫀 Zone 1 : 34 min 🫀 Zone 2 : 26 min 🫀 Zone 3 : 11 min 🫀 Zone 4 : 4 min

Warm-up (15 min)

10 min of ergometer biking or brisk walking on an inclined treadmill.
Dynamic leg mobilizations.

Main Session (50 min)

Strength-Endurance Circuit (4-5 rounds, minimal rest between exercises, 2 min between rounds):
- Slow eccentric squats (3-4 seconds down): 8-10 repetitions (focus on resistance on the way down).
- Jump Lunges: 8-10 repetitions per leg (explosiveness and endurance).
- Box Step-downs (slow descent from a box): 8-10 repetitions per leg (simulates technical descents).
- Good Mornings (with stick or light bar, focus on hamstrings): 12-15 repetitions.
- Single-leg calf raises (slow and controlled, eccentric): 15-20 repetitions per leg.

Take 45-60 seconds of rest between each exercise. 2 minutes of rest between each round.

Cool-down (10 min)

Long static stretching of quadriceps, hamstrings, and glutes.

💪 Strength & Conditioning

Duration : 75 min

🫀 Zone 1 : 34 min 🫀 Zone 2 : 26 min 🫀 Zone 3 : 11 min 🫀 Zone 4 : 4 min

Warm-up (15 min)

Mobilizations of hips and hamstrings.
Dynamic Glute Bridges.
Some light Kettlebell Swings.

Session (50 min)

Hip Thrusts (with barbell or dumbbell on the hips): 5 sets of 6-8 reps (heavy, focus on top explosion and maximal glute contraction).
Romanian Deadlift (RDL) with barbell or dumbbells: 4 sets of 6-8 reps (heavy, focus on stretching hamstrings on descent and explosive rise).
Good Mornings (with light barbell or stick): 4 sets of 8-10 reps (focus on technique and posterior chain engagement).
Hamstring Curls (with Swiss Ball or machine): 4 sets of 10-12 reps (isolated hamstring strengthening).
Kettlebell Swings (heavy and explosive): 4 sets of 10-12 reps (developing hip power).

Take 90-120 seconds of rest between sets.

Cool-down (10 min)

Long static stretches for hamstrings and glutes.

🥾 Trail Running – Base Training

Duration : 75 min

D+ : 200

Load (TRIMP) : 135

🫀 Zone 1 : 15 min 🫀 Zone 2 : 60 min

Warm-up: 5 min in Z1.

Session:
1h00 of very easy running in Z1/Z2 on a pleasant and rolling terrain. Objective: have fun and release pressure.

Cool-down: 10 min in Z1.

💪 Strength & Conditioning

Duration : 75 min

🫀 Zone 1 : 34 min 🫀 Zone 2 : 26 min 🫀 Zone 3 : 11 min 🫀 Zone 4 : 4 min

Warm-up (15 min)

Full body mobilizations.
Light jumps, bodyweight squats.

Session (50 min)

Full Body Circuit (2-3 rounds):
- Goblet Squat: 15 repetitions.
- Push-ups: 12-15 repetitions.
- Romanian Deadlift (RDL) with dumbbells: 15 repetitions.
- Bent-Over Dumbbell Pull: 12 repetitions per arm.
- Plank: 60 seconds.
- Bulgarian Split Squats: 10 repetitions per leg.
- Hyperextensions: 15 repetitions.

Rest for 60-90 seconds between each exercise. 3-4 minutes of rest between each round.

Cool-down (10 min)

Long static stretches and foam rolling on key areas.

💪 Strength & Conditioning

Duration : 75 min

🫀 Zone 1 : 34 min 🫀 Zone 2 : 26 min 🫀 Zone 3 : 11 min 🫀 Zone 4 : 4 min

Warm-up (15 min)

10 min of ergometer cycling at a high cadence and low resistance.
Bodyweight squats and dynamic lunges.
Specific knee mobilizations.

Session (50 min)

Leg Press (machine): 4 sets of 15-20 repetitions (moderate load, focus on control).
Leg Extension (machine): 3 sets of 20-25 repetitions (light load, focus on muscle burn).
Bulgarian Split Squats (bodyweight or very light dumbbells): 3 sets of 15-20 repetitions per leg.
Quick Step-ups (on low box): 3 sets of 20-25 repetitions per leg.
Wall Sit: 3 sets of 60-90 seconds hold.

Rest for 60-90 seconds between each set. 3 minutes of rest between blocks of 2 exercises.

Cool-down (10 min)

Static stretches for the quadriceps and hip flexors.
Foam rolling on the thighs.

🚴‍♂️ Cycling – Base Training

Duration : 75 min

D+ : 50

Load (TRIMP) : 145

🫀 Zone 1 : 5 min 🫀 Zone 2 : 70 min

Warm-up: 10 min in Z2 (flat, hands on extensions)

Session:
60 min in Z2 (flat, 80% in aero position, cadence 85-95 RPM)

Cool-down: 5 min in Z1 (flat)

🚴‍♂️ Cycling – Base Training

Duration : 75 min

D+ : 200

Load (TRIMP) : 145

🫀 Zone 1 : 5 min 🫀 Zone 2 : 70 min

Warm-up: 10 min in Z2 (flat)

Session:
60 min in Z2 (alternate flat and false flats, 70% in aero position)

Cool-down: 5 min in Z1 (flat)

🚴‍♂️ Cycling – Base Training

Duration : 75 min

D+ : 50

Load (TRIMP) : 145

🫀 Zone 1 : 5 min 🫀 Zone 2 : 70 min

Warm-up: 10 min in Z2

Session:
60 min in Z2 (flat, 10 min aero / 2 min hoods, repeat 5x)

Cool-down: 5 min in Z1

🚴‍♂️ Cycling – Strength

Duration : 75 min

D+ : 100

Load (TRIMP) : 125

🫀 Zone 1 : 25 min 🫀 Zone 2 : 50 min

Warm-up: 10 min in Z2

Session:
4x (10 min Z2, cadence 60-70 RPM, flat / 5 min Z1, free cadence)

Cool-down: 5 min in Z1

🚴‍♂️ Cycling – Base Training

Duration : 75 min

D+ : 40

Load (TRIMP) : 145

🫀 Zone 1 : 5 min 🫀 Zone 2 : 70 min

Warm-up: 10 min in Z2

Session:
60 min in Z2 (flat, just sensations, without watch/power meter, 70% aero)

Cool-down: 5 min in Z1

🚴‍♂️ Cycling – Threshold

Duration : 75 min

D+ : 70

Load (TRIMP) : 145

🫀 Zone 1 : 10 min 🫀 Zone 2 : 60 min 🫀 Zone 3 : 5 min

Warm-up: 10 min in Z2

Session:
60 min in Z2 (flat, 5x (1 min Z3, 90s Z2) every 10 min, 70% aero)

Cool-down: 5 min in Z1

🚴‍♂️ Cycling – Technique/Efficiency

Duration : 75 min

D+ : 40

Load (TRIMP) : 145

🫀 Zone 1 : 5 min 🫀 Zone 2 : 70 min

Warm-up: 10 min in Z2

Session:
60 min in Z2 (flat, 70% aero, focus on diaphragmatic breathing)

Cool-down: 5 min in Z1

🚴‍♂️ Cycling – Technique/Efficiency

Duration : 75 min

D+ : 40

Load (TRIMP) : 145

🫀 Zone 1 : 5 min 🫀 Zone 2 : 70 min

Warm-up: 10 min in Z2

Session:
60 min in Z2 (flat, 80% aero, focus on peripheral vision)

Cool-down: 5 min in Z1

🚴‍♂️ Cycling – Technique/Efficiency

Duration : 75 min

D+ : 250

Load (TRIMP) : 150

🫀 Zone 1 : 5 min 🫀 Zone 2 : 65 min 🫀 Zone 3 : 5 min

Warm-up: 10 min in Z2 (flat)

Session:
60 min in Z2 (alternate flat/false flats and active descents with accelerations in Z3)

Cool-down: 5 min in Z1 (flat)

🚴‍♂️ Cycling – Strength

Duration : 75 min

D+ : 80

Load (TRIMP) : 145

🫀 Zone 1 : 5 min 🫀 Zone 2 : 70 min

Warm-up: 10 min in Z2

Session:
60 min in Z2 (flat/gentle slopes, large gear, cadence 55-65 RPM, 60% aero)

Cool-down: 5 min in Z1

🚴‍♂️ Cycling – Threshold

Duration : 75 min

D+ : 80

Load (TRIMP) : 160

🫀 Zone 1 : 5 min 🫀 Zone 2 : 55 min 🫀 Zone 3 : 15 min

Warm-up:10 min in Z2

Session:
60 min in Z2 (flat, 3x (5 min Z3 race pace / 15 min Z2 recovery) 70% aero)

Cool-down: 5 min in Z1

🚴‍♂️ Cycling – Technique/Efficiency

Duration : 75 min

D+ : 50

Load (TRIMP) : 150

🫀 Zone 1 : 5 min 🫀 Zone 2 : 65 min 🫀 Zone 3 : 5 min

Warm-up:10 min in Z2

Session:
60 min in Z2 (flat, 5x (complete stop, 1 min Z3 sprint, 10 min Z2) 70% aero)

Cool-down: 5 min in Z1

🚴‍♂️ Cycling – Technique/Efficiency

Duration : 75 min

D+ : 40

Load (TRIMP) : 145

🫀 Zone 1 : 5 min 🫀 Zone 2 : 70 min

Warm-up: 10 min in Z2

Session:
60 min in Z2 (flat, 70% aero, focus on deep and regular breathing)

Cool-down: 5 min in Z1

🚴‍♂️ Cycling – Threshold

Duration : 75 min

D+ : 150

Load (TRIMP) : 150

🫀 Zone 1 : 5 min 🫀 Zone 2 : 65 min 🫀 Zone 3 : 5 min

Warm-up: 10 min in Z2

Session:
60 min in Z2 (false flats, 3x (1 min Z3 surge / 15 min Z2 recovery) 70% aero)

Cool-down: 5 min in Z1

🚴‍♂️ Cycling – Technique/Efficiency

Duration : 75 min

D+ : 40

Load (TRIMP) : 145

🫀 Zone 1 : 5 min 🫀 Zone 2 : 70 min

Warm-up: 10 min in Z2

Session:
60 min in Z2 (flat, 70% aero, visualization of the swim course and T1)

Cool-down: 5 min in Z1

🚴‍♂️ Cycling – Technique/Efficiency

Duration : 75 min

D+ : 50

Load (TRIMP) : 150

🫀 Zone 1 : 5 min 🫀 Zone 2 : 65 min 🫀 Zone 3 : 5 min

Warm-up: 10 min in Z2

Session:
60 min in Z2 (flat, 5x (tight turn, 1 min Z3, 10 min Z2) 70% aero)

Cool-down: 5 min in Z1

🚴‍♂️ Cycling – Technique/Efficiency

Duration : 75 min

D+ : 50

Load (TRIMP) : 150

🫀 Zone 1 : 5 min 🫀 Zone 2 : 65 min 🫀 Zone 3 : 5 min

Warm-up: 10 min in Z2

Session:
60 min in Z2 (flat, 5x (rapid direction change, 1 min Z3, 10 min Z2) 70% aero)

Cool-down: 5 min in Z1

🚴‍♂️ Cycling – Technique/Efficiency

Duration : 75 min

D+ : 40

Load (TRIMP) : 145

🫀 Zone 1 : 5 min 🫀 Zone 2 : 70 min

Warm-up: 10 min in Z2

Session:
60 min in Z2 (flat, 80% aero, focus on long-range gaze and peripheral vision)

Cool-down: 5 min in Z1

🚴‍♂️ Cycling – Threshold

Duration : 75 min

D+ : 80

Load (TRIMP) : 151

🫀 Zone 1 : 5 min 🫀 Zone 2 : 64 min 🫀 Zone 3 : 6 min

Warm-up: 10 min in Z2

Session:
60 min in Z2 (flat, 3x (2 min Z3 race pace / 18 min Z2 recovery) 70% aero)

Cool-down: 5 min in Z1

🚴‍♂️ Cycling – Technique/Efficiency

Duration : 75 min

D+ : 200

Load (TRIMP) : 155

🫀 Zone 1 : 5 min 🫀 Zone 2 : 60 min 🫀 Zone 3 : 10 min

Warm-up: 10 min in Z2

Session:
60 min in Z2 (course with bridges, 5x (bridge climb in Z3, descent and acceleration in Z3, 10 min Z2) 60% aero)

Cool-down: 5 min in Z1

🚴‍♂️ Cycling – Threshold

Duration : 75 min

D+ : 50

Load (TRIMP) : 150

🫀 Zone 1 : 5 min 🫀 Zone 2 : 65 min 🫀 Zone 3 : 5 min

Warm-up: 10 min in Z2

Session:
60 min in Z2 (flat, 5x (30s Z3 acceleration / 10 min Z2 recovery) 70% aero)

Cool-down: 5 min in Z1

🚴‍♂️ Cycling – Technique/Efficiency

Duration : 75 min

D+ : 40

Load (TRIMP) : 145

🫀 Zone 1 : 5 min 🫀 Zone 2 : 70 min

Warm-up: 10 min in Z2

Session:
60 min in Z2 (flat, 70% aero, visualizing T2 and the start of the run)

Cool-down: 5 min in Z1

🏠 Indoor Cycling – Base Training

Duration : 75 min

Load (TRIMP) : 145

🫀 Zone 1 : 5 min 🫀 Zone 2 : 70 min

Warm-up: 10 min in Z2 (free cadence)

Session:
1h00 in Z2 continuous (free cadence)

Cool-down: 5 min in Z1 (free cadence)

🏠 Indoor Cycling – Base Training

Duration : 75 min

Load (TRIMP) : 141

🫀 Zone 1 : 17 min 🫀 Zone 2 : 50 min 🫀 Zone 3 : 8 min

Warm-up: 10 min in Z2 (free cadence)

Session:
4 x (10 min Z2 / 2 min Z3 / 3 min Z1 recovery)

Cool-down: 5 min in Z1 (free cadence)

🏠 Indoor Cycling – Base Training

Duration : 75 min

Load (TRIMP) : 145

🫀 Zone 1 : 5 min 🫀 Zone 2 : 70 min

Warm-up: 10 min in Z2 (free cadence)

Session:
15 min Z2 / 20 min Z2 / 25 min Z2

Cool-down: 5 min in Z1 (free cadence)

🏠 Indoor Cycling – Base Training

Duration : 75 min

Load (TRIMP) : 145

🫀 Zone 1 : 5 min 🫀 Zone 2 : 70 min

Warm-up: 10 min in Z2 (free cadence)

Session:
60 min in Z2 (visualize a flat/slightly hilly course)

Cool-down: 5 min in Z1 (free cadence)

🏠 Indoor Cycling – Base Training

Duration : 75 min

Load (TRIMP) : 125

🫀 Zone 1 : 25 min 🫀 Zone 2 : 50 min

Warm-up: 10 min in Z2 (free cadence)

Session:
2 x (20 min Z2 / 10 min Z1 passive recovery - complete stop of pedaling)

Cool-down: 5 min in Z1 (free cadence)

🏠 Indoor Cycling – Base Training

Duration : 75 min

Load (TRIMP) : 145

🫀 Zone 1 : 5 min 🫀 Zone 2 : 70 min

Warm-up: 10 min in Z2 (free cadence)

Session:
15 min Z2 / 20 min Z2 / 25 min Z2

Cool-down: 5 min in Z1 (free cadence)

🔄 Brick Session – Fartlek

Duration : 75 min

D+ : 250

Load (TRIMP) : 210

🫀 Zone 1 : 10 min 🫀 Zone 2 : 15 min 🫀 Zone 3 : 30 min 🫀 Zone 4 : 20 min

Warm-up: 15 min in Z2 (bike)

Session:
30 min in Z3 (fartlek bike), 20 min in Z4 (fartlek run)

Cool-down: 10 min in Z1 (running)

Varied pace work in sequence.

🔄 Brick Session – Trail Specific

Duration : 75 min

D+ : 300

Load (TRIMP) : 210

🫀 Zone 1 : 10 min 🫀 Zone 2 : 15 min 🫀 Zone 3 : 30 min 🫀 Zone 4 : 20 min

Warm-up: 15 mins in Z2 (cycling)

Session:
30 mins in Z3 (cycling), 20 mins in Z4 (trail running)

Cool-down: 10 mins in Z1 (trail running)

Sequence including a trail running section.

🥾 Trail Running – Fartlek

Duration : 75 min

D+ : 400

Load (TRIMP) : 143

🫀 Zone 1 : 25 min 🫀 Zone 2 : 32 min 🫀 Zone 3 : 18 min

Warm-up: 15min Z2

Main set:
6x(3min Z3 / 2min Z2) R=3min
5min Z2

Cool down: 10min Z1

🥾 Trail Running – Hill Repeats

Duration : 75 min

D+ : 800

Load (TRIMP) : 150

🫀 Zone 1 : 30 min 🫀 Zone 2 : 15 min 🫀 Zone 3 : 30 min

Warm-up: 15min Z2

Main set:
6x5min Z3 R=4min

Cool down: 10min Z1

🥾 Trail Running – Threshold

Duration : 75 min

D+ : 450

Load (TRIMP) : 170

🫀 Zone 1 : 20 min 🫀 Zone 2 : 25 min 🫀 Zone 3 : 20 min 🫀 Zone 4 : 10 min

Warm-up: 15min Z2

Main set:
10min Z2
20min Z3 uphill
10min Z4
10min Z1 downhill

Cool down: 10min Z1

🥾 Trail Running – Threshold

Duration : 75 min

D+ : 500

Load (TRIMP) : 200

🫀 Zone 1 : 20 min 🫀 Zone 2 : 15 min 🫀 Zone 3 : 10 min 🫀 Zone 4 : 30 min

Warm-up: 15min Z2

Main set:
6x5min Z4 R=2min
final 10min Z3

Cool down: 10min Z1

🥾 Trail Running – Threshold

Duration : 75 min

D+ : 600

Load (TRIMP) : 150

🫀 Zone 1 : 30 min 🫀 Zone 2 : 15 min 🫀 Zone 3 : 30 min

Warm-up: 15min Z2

Main set:
3x(10min Z3 / 4min Z1) R=4min

Cool down: 10min Z1

🥾 Trail Running – Strength

Duration : 75 min

D+ : 1200

Load (TRIMP) : 155

🫀 Zone 1 : 25 min 🫀 Zone 2 : 20 min 🫀 Zone 3 : 30 min

Warm-up: 20min Z2

Main set:
3x10min Z3 R=5min

Cool down: 15min Z1

🥾 Trail Running – Threshold

Duration : 75 min

D+ : 300

Load (TRIMP) : 180

🫀 Zone 1 : 10 min 🫀 Zone 2 : 45 min 🫀 Zone 4 : 20 min

Warm-up: 15min Z2

Main set:
30min Z2 progressive
20min Z4

Cool down: 10min Z1

🥾 Trail Running – Strength

Duration : 75 min

D+ : 1000

Load (TRIMP) : 155

🫀 Zone 1 : 25 min 🫀 Zone 2 : 20 min 🫀 Zone 3 : 30 min

Warm-up: 20min Z2

Main set:
2x15min Z3 with poles R=10min

Cool down: 15min Z1

🥾 Trail Running – Trail Specific

Duration : 75 min

D+ : 200

Load (TRIMP) : 185

🫀 Zone 1 : 10 min 🫀 Zone 2 : 30 min 🫀 Zone 3 : 25 min 🫀 Zone 4 : 10 min

Warm-up: 15min Z2

Main set:
25min Z3 narrow technical
15min Z2 wide trail
10min Z4

Cool down: 10min Z1

🥾 Trail Running – Specific Pace

Duration : 75 min

D+ : 200

Load (TRIMP) : 167

🫀 Zone 1 : 31 min 🫀 Zone 2 : 20 min 🫀 Zone 4 : 24 min

Warm-up: 15min Z2

Main set:
8x3min Z4 R=3min
finish with 5min Z2

Cool down: 10min Z1

🥾 Trail Running – Base Training

Duration : 75 min

D+ : 150

Load (TRIMP) : 140

🫀 Zone 1 : 10 min 🫀 Zone 2 : 65 min

Warm-up: 15min Z2

Main set:
50min Z2 continuous

Cool down: 10min Z1

🥾 Trail Running – MAP (PMA)

Duration : 75 min

D+ : 900

Load (TRIMP) : 175

🫀 Zone 1 : 35 min 🫀 Zone 2 : 20 min 🫀 Zone 5 : 20 min

Warm-up: 20min Z2

Main set:
5x4min Z5 R=5min

Cool down: 15min Z1

🏃‍♂️ Running – Base Training

Duration : 75 min

Distance : 12 m

Load (TRIMP) : 150

🫀 Zone 2 : 75 min

Warm-up: 15min jog Z2

Main set:
75min Z2

Cool down: 10min easy Z1

🏃‍♂️ Running – Base Training

Duration : 75 min

Distance : 12 m

Load (TRIMP) : 150

🫀 Zone 2 : 75 min

Warm-up: 15min jog Z2

Main set:
75min Z2

Cool down: 10min easy Z1

🏃‍♂️ Running – Base Training

Duration : 75 min

Distance : 12 m

Load (TRIMP) : 150

🫀 Zone 2 : 75 min

Warm-up: 15min jog Z2

Main set:
75min Z2

Cool down: 10min easy Z1

🚴‍♂️ Cycling – Fartlek

Duration : 75.5 min

Load (TRIMP) : 211.5

🫀 Zone 1 : 34 min 🫀 Zone 2 : 10 min 🫀 Zone 5 : 32 min

Warm-up: 10 mins in Z2

Session:
7 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

🏊‍♀️ Swimming – MAP (PMA)

Duration : 75.75 min

Distance : 3700 m

Load (TRIMP) : 253

🫀 Zone 1 : 14 min 🫀 Zone 2 : 4 min 🫀 Zone 4 : 58 min

Warm-up: 200m at Z2 PB PQ

Session:
11 blocks of:
300m at Z4 NC
R = 1 min between each block

Cool-down: 200m at Z1 4 strokes

🏃‍♂️ Running – V02 Max

Duration : 76 min

Load (TRIMP) : 198

🫀 Zone 1 : 38 min 🫀 Zone 2 : 10 min 🫀 Zone 5 : 28 min

Warm-up: 10 min in Z2

Session:
28 x 1 min in Z5, R = 1 min

Cool-down: 10 min in Z1

🏃‍♂️ Running – V02 Max

Duration : 76 min

Load (TRIMP) : 198

🫀 Zone 1 : 38 min 🫀 Zone 2 : 10 min 🫀 Zone 5 : 28 min

Warm-up: 10 mn in Z2

Session:
14 x 2 mn in Z5, R = 2 mn

Cool-down: 10 mn in Z1

🏃‍♂️ Running – Threshold

Duration : 76 min

Load (TRIMP) : 170

🫀 Zone 1 : 38 min 🫀 Zone 2 : 10 min 🫀 Zone 4 : 28 min

Warm-up: 10 min in Z2

Session:
7 x 4 min in Z4, R = 4 min

Cool-down: 10 min in Z1

🏃‍♂️ Running – Threshold

Duration : 76 min

Load (TRIMP) : 194

🫀 Zone 1 : 30 min 🫀 Zone 2 : 10 min 🫀 Zone 4 : 36 min

Warm-up: 10 mn in Z2

Session:
4 x 9 mn in Z4, R = 5 mn

Cool-down: 10 mn in Z1

🚴‍♂️ Cycling – MAP (PMA)

Duration : 76 min

Load (TRIMP) : 230

🫀 Zone 1 : 30 min 🫀 Zone 2 : 10 min 🫀 Zone 5 : 36 min

Warm-up: 10 min in Z2

Session:
6 x 6 min in Z5, R = 4 min

Cool-down: 10 min in Z1

🚴‍♂️ Cycling – MAP (PMA)

Duration : 76 min

Load (TRIMP) : 231

🫀 Zone 1 : 26 min 🫀 Zone 2 : 15 min 🫀 Zone 5 : 35 min

Warm-up: 15 min in Z2

Session:
5 x 7 min in Z5, R = 4 min

Cool-down: 10 min in Z1

🏠 Indoor Cycling – MAP (PMA)

Duration : 76 min

Load (TRIMP) : 135

🫀 Zone 1 : 50 min 🫀 Zone 2 : 15 min 🫀 Zone 5 : 11 min

Warm-up: 15 mins in Z2

Session:
11 x 1 min in Z5 (100% PMA) cadence ~ 100 RPM, R = 4 mins

Cool-down: 10 mins in Z1

🥾 Trail Running – Specific Pace

Duration : 76 min

D+ : 300

Load (TRIMP) : 175

🫀 Zone 1 : 25 min 🫀 Zone 2 : 27 min 🫀 Zone 4 : 24 min

Warm-up: 15min Z2

Main set:
6x(4min Z4 / 2min Z2) R=3min

Cool down: 10min Z1

🥾 Trail Running – Technique/Efficiency

Duration : 76 min

D+ : 400

Load (TRIMP) : 166

🫀 Zone 1 : 16 min 🫀 Zone 2 : 30 min 🫀 Zone 3 : 30 min

Warm-up: 15min Z2

Main set:
3x(10min Z3 / 5min Z2) R=3min
Practice sharp turns on switchbacks

Cool down: 10min Z1

🥾 Trail Running – Threshold

Duration : 76 min

D+ : 250

Load (TRIMP) : 151

🫀 Zone 1 : 31 min 🫀 Zone 2 : 15 min 🫀 Zone 3 : 30 min

Warm-up: 15min Z2

Main set:
3x(10min Z3 / 5min Z1) R=3min

Cool down: 10min Z1

🥾 Trail Running – Strength

Duration : 76 min

D+ : 750

Load (TRIMP) : 151

🫀 Zone 1 : 31 min 🫀 Zone 2 : 15 min 🫀 Zone 3 : 30 min

Warm-up: 15min Z2

Main set:
3x(10min Z3 / 5min Z1) R=3min

Cool down: 10min Z1

🥾 Trail Running – Fartlek

Duration : 76 min

D+ : 400

Load (TRIMP) : 151

🫀 Zone 1 : 16 min 🫀 Zone 2 : 45 min 🫀 Zone 3 : 15 min

Warm-up: 15min Z2

Main set:
3x(5min Z3 uphill / 10min Z2 flat) R=3min

Cool down: 10min Z1

🥾 Trail Running – Strength x Cadence

Duration : 76 min

D+ : 700

Load (TRIMP) : 148

🫀 Zone 1 : 30 min 🫀 Zone 2 : 28 min 🫀 Zone 3 : 10 min 🫀 Zone 4 : 8 min

Warm-up: 20min Z2

Main set:
4x(2min Z4 / 2min Z2) R=5min
10min Z3

Cool down: 15min Z1

🥾 Trail Running – Technique/Efficiency

Duration : 76 min

D+ : 400

Load (TRIMP) : 151

🫀 Zone 1 : 31 min 🫀 Zone 2 : 15 min 🫀 Zone 3 : 30 min

Warm-up: 15min Z2

Main set:
3x(10min Z3 technical / 5min Z1) R=3min

Cool down: 10min Z1

🏠 Indoor Cycling – MAP (PMA)

Duration : 76.5 min

Load (TRIMP) : 213.5

🫀 Zone 1 : 29 min 🫀 Zone 2 : 2 min 🫀 Zone 3 : 3 min 🫀 Zone 4 : 41 min 🫀 Zone 5 : 2 min

Warm-up: 5 min in Z4
3 min in Z3
3 x 30 s in Z5 cadence ~ 100 RPM, R = 30 s
2 min in Z2 cadence ~ 90 RPM

Session:
2 blocks of :
3 x 6 min in Z4 (100% PMA) cadence ~ 100 RPM, R = 2 min
R = 10 min between each block

Cool-down: 10 min in Z1

Anaerobic Threshold

🏃‍♂️ Running – Threshold

Duration : 77 min

Load (TRIMP) : 188

🫀 Zone 1 : 30 min 🫀 Zone 2 : 15 min 🫀 Zone 4 : 32 min

Warm-up: 15 min in Z2

Session:
4 x 8 min in Z4, R = 5 min

Cool-down: 10 min in Z1

🚴‍♂️ Cycling – V02 Max

Duration : 77 min

Load (TRIMP) : 207

🫀 Zone 1 : 37 min 🫀 Zone 2 : 10 min 🫀 Zone 5 : 30 min

Warm-up: 10 min in Z2

Session:
10 x 3 min in Z5, R = 3 min

Cool-down: 10 min in Z1

🚴‍♂️ Cycling – Fartlek

Duration : 77 min

Load (TRIMP) : 159

🫀 Zone 1 : 49 min 🫀 Zone 2 : 10 min 🫀 Zone 5 : 18 min

Warm-up: 10 min in Z2

Session:
6 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 – Strength

Duration : 77 min

D+ : 400

Load (TRIMP) : 172

🫀 Zone 1 : 22 min 🫀 Zone 2 : 15 min 🫀 Zone 3 : 40 min

Warm-up: 15min Z2

Main set:
4x10min Z3 with poles R=4min

Cool down: 10min Z1

🥾 Trail Running – Hill Repeats

Duration : 77 min

D+ : 1200

Load (TRIMP) : 187

🫀 Zone 1 : 27 min 🫀 Zone 2 : 20 min 🫀 Zone 4 : 30 min

Warm-up: 20min Z2

Main set:
5x6min Z4 R=3min

Cool down: 15min Z1

🥾 Trail Running – Trail Specific

Duration : 77 min

D+ : 500

Load (TRIMP) : 182

🫀 Zone 1 : 22 min 🫀 Zone 2 : 30 min 🫀 Zone 4 : 25 min

Warm-up: 15min Z2

Main set:
5x(5min Z4 uphill / 3min Z2 downhill) R=3min

Cool down: 10min Z1

🥾 Trail Running – Specific Pace

Duration : 77 min

D+ : 500

Load (TRIMP) : 167

🫀 Zone 1 : 37 min 🫀 Zone 2 : 15 min 🫀 Zone 4 : 25 min

Warm-up: 15min Z2

Main set:
5x(5min Z4 uphill / 3min Z1 downhill) R=3min

Cool down: 10min Z1

🥾 Trail Running – Threshold

Duration : 77 min

D+ : 800

Load (TRIMP) : 162

🫀 Zone 1 : 22 min 🫀 Zone 2 : 25 min 🫀 Zone 3 : 30 min

Warm-up: 15min Z2

Main set:
10min Z2
5x4min Z3 hill R=3min
10min Z3 on flat

Cool down: 10min Z1

🥾 Trail Running – Fartlek

Duration : 77 min

D+ : 450

Load (TRIMP) : 152

🫀 Zone 1 : 22 min 🫀 Zone 2 : 45 min 🫀 Zone 4 : 10 min

Warm-up: 15min Z2

Main set:
30min Z2 mixed terrain
5x2min Z4 R=3min

Cool down: 10min Z1

🥾 Trail Running – Strength x Cadence

Duration : 77 min

D+ : 1000

Load (TRIMP) : 142

🫀 Zone 1 : 27 min 🫀 Zone 2 : 45 min 🫀 Zone 5 : 5 min

Warm-up: 20min Z2

Main set:
5x(1min Z5 / 5min Z2) R=3min

Cool down: 15min Z1

🥾 Trail Running – Hill Repeats

Duration : 77 min

D+ : 700

Load (TRIMP) : 172

🫀 Zone 1 : 22 min 🫀 Zone 2 : 15 min 🫀 Zone 3 : 40 min

Warm-up: 15min Z2

Main set:
4x10min Z3 R=4min

Cool down: 10min Z1

🥾 Trail Running – Technique/Efficiency

Duration : 77 min

D+ : 400

Load (TRIMP) : 160

🫀 Zone 1 : 22 min 🫀 Zone 2 : 27 min 🫀 Zone 3 : 28 min

Warm-up: 15min Z2

Main set:
4x(7min Z3 / 3min Z2) R=4min

Cool down: 10min Z1

🥾 Trail Running – Strength

Duration : 77 min

D+ : 1000

Load (TRIMP) : 187

🫀 Zone 1 : 27 min 🫀 Zone 2 : 20 min 🫀 Zone 4 : 30 min

Warm-up: 20min Z2

Main set:
5x6min Z4 R=3min

Cool down: 15min Z1

🥾 Trail Running – Strength x Cadence

Duration : 77 min

D+ : 1000

Load (TRIMP) : 157

🫀 Zone 1 : 27 min 🫀 Zone 2 : 35 min 🫀 Zone 4 : 15 min

Warm-up: 20min Z2

Main set:
3x(5min Z4 / 5min Z2) R=6min

Cool down: 15min Z1

🥾 Trail Running – V02 Max

Duration : 77 min

D+ : 600

Load (TRIMP) : 177

🫀 Zone 1 : 37 min 🫀 Zone 2 : 20 min 🫀 Zone 5 : 20 min

Warm-up: 15min Z2

Main set:
10x2min Z5 R=3min
5min Z2 easy

Cool down: 10min Z1

🥾 Trail Running – Cadence

Duration : 77 min

D+ : 100

Load (TRIMP) : 162

🫀 Zone 1 : 16 min 🫀 Zone 2 : 37 min 🫀 Zone 3 : 24 min

Warm-up: 15min Z2

Main set:
10min Z2 warm
3x(8min Z3 / 4min Z2) R=3min

Cool down: 10min Z1

🥾 Trail Running – Strength x Cadence

Duration : 77 min

D+ : 600

Load (TRIMP) : 132

🫀 Zone 1 : 47 min 🫀 Zone 2 : 15 min 🫀 Zone 3 : 5 min 🫀 Zone 4 : 10 min

Warm-up: 15min Z2

Main set:
10x(1min Z4 / 1min Z1) R=3min
1x5min Z3

Cool down: 10min Z1

🥾 Trail Running – Technique/Efficiency

Duration : 77 min

D+ : 800

Load (TRIMP) : 152

🫀 Zone 1 : 42 min 🫀 Zone 2 : 15 min 🫀 Zone 4 : 20 min

Warm-up: 15min Z2

Main set:
5x(4min Z4 steep / 4min Z1) R=3min

Cool down: 10min Z1

🏠 Indoor Cycling – Base Training

Duration : 77.5 min

Load (TRIMP) : 161.5

🫀 Zone 1 : 11 min 🫀 Zone 2 : 57 min 🫀 Zone 3 : 3 min 🫀 Zone 4 : 5 min 🫀 Zone 5 : 2 min

Warm-up: 5 min in Z4
3 min in Z3
3 x 30 s in Z5 cadence ~ 100 RPM, R = 30 s
2 min in Z2 cadence ~ 90 RPM

Session:
55 min in Z2

Cool-down: 10 min in Z1

🏊‍♀️ Swimming – Technique/Efficiency

Duration : 77.75 min

Distance : 3800 m

Load (TRIMP) : 259

🫀 Zone 1 : 12 min 🫀 Zone 2 : 8 min 🫀 Zone 4 : 58 min

Warm-up: 400m in Z2 Swim of choice

Session:
11 blocks of :
300m in Z4 NC max amplitude
R = 1 min between each block

Cool-down: 100m in Z1 Swim of choice

🏠 Indoor Cycling – V02 Max

Duration : 77.75 min

Load (TRIMP) : 164.75

🫀 Zone 1 : 35 min 🫀 Zone 2 : 15 min 🫀 Zone 3 : 15 min 🫀 Zone 4 : 9 min 🫀 Zone 5 : 4 min

Warm-up: 15 min in Z2

Session:
3 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 – Threshold

Duration : 78 min

Load (TRIMP) : 218

🫀 Zone 1 : 18 min 🫀 Zone 2 : 20 min 🫀 Zone 4 : 40 min

Warm-up: 10 min in Z2

Session:
5 blocks of :
8 min in Z4
2 min in Z2
R = 2 min between each block

Cool-down: 10 min in Z1

🏊‍♀️ Swimming – Specific Pace

Duration : 78 min

Distance : 4100 m

Load (TRIMP) : 275

🫀 Zone 1 : 7 min 🫀 Zone 2 : 8 min 🫀 Zone 4 : 63 min

Warm-up: 400m in Z2 Swim of choice

Session:
6 blocks of:
600m in Z4 (1 slow / 1 medium / 1 fast)
R = 1 min between each block

Cool-down: 100m in Z1 4 Strokes

🚴‍♂️ Cycling – MAP (PMA)

Duration : 78 min

Load (TRIMP) : 221

🫀 Zone 1 : 31 min 🫀 Zone 2 : 15 min 🫀 Zone 5 : 32 min

Warm-up: 15 mins in Z2

Session:
8 x 4 mins in Z5, R = 3 mins

Cool-down: 10 mins in Z1

🚴‍♂️ Cycling – MAP (PMA)

Duration : 78 min

Load (TRIMP) : 233

🫀 Zone 1 : 28 min 🫀 Zone 2 : 15 min 🫀 Zone 5 : 35 min

Warm-up: 15 min in Z2

Session:
7 x 5 min in Z5, R = 3 min

Cool-down: 10 min in Z1

🏠 Indoor Cycling – Strength

Duration : 78 min

Load (TRIMP) : 197

🫀 Zone 1 : 17 min 🫀 Zone 2 : 32 min 🫀 Zone 3 : 3 min 🫀 Zone 4 : 25 min 🫀 Zone 5 : 2 min

Warm-up: 5 min in Z4
3 min in Z3
3 x 30 s in Z5 cadence ~ 100 RPM, R = 30 s
2 min in Z2 cadence ~ 90 RPM

Session:
2 blocks of :
10 min in Z4 (100% PMA) cadence ~ 50 RPM
5 min in Z2 (60% PMA) cadence ~ 110 RPM
10 min in Z2 (60% PMA) cadence ~ 80 RPM
R = 5 min between each block

Cool-down: 10 min in Z1

🥾 Trail Running – Hill Repeats

Duration : 78 min

D+ : 400

Load (TRIMP) : 218

🫀 Zone 1 : 10 min 🫀 Zone 2 : 44 min 🫀 Zone 5 : 24 min

Warm-up: 20 min in Z2, including 5 min of drills and 3 accelerations.

Session:
12 x (2 min climb in Z4/Z5 + 2 min descent/recovery in Z1/Z2). Slope 10-15%.

Cool-down: 10 min in Z1.

🥾 Trail Running – Strength

Duration : 78 min

D+ : 500

Load (TRIMP) : 188

🫀 Zone 1 : 28 min 🫀 Zone 2 : 20 min 🫀 Zone 4 : 30 min

Warm-up: 15min Z2

Main set:
10x3min Z4 with poles R=2min
5min Z2

Cool down: 10min Z1

🥾 Trail Running – Hill Repeats

Duration : 78 min

D+ : 1000

Load (TRIMP) : 170

🫀 Zone 1 : 18 min 🫀 Zone 2 : 32 min 🫀 Zone 3 : 24 min 🫀 Zone 4 : 4 min

Warm-up: 20min Z2

Main set:
2x(2min Z4 / 4min Z3 / 6min Z2 / 8min Z3) R=3min

Cool down: 15min Z1

🥾 Trail Running – Threshold

Duration : 78 min

D+ : 800

Load (TRIMP) : 198

🫀 Zone 1 : 18 min 🫀 Zone 2 : 15 min 🫀 Zone 3 : 30 min 🫀 Zone 4 : 15 min

Warm-up: 15min Z2

Main set:
3x(10min Z3 / 5min Z4) R=4min

Cool down: 10min Z1

🥾 Trail Running – Strength

Duration : 78 min

D+ : 400

Load (TRIMP) : 157

🫀 Zone 1 : 31 min 🫀 Zone 2 : 15 min 🫀 Zone 3 : 32 min

Warm-up: 15min Z2

Main set:
4x(8min Z3 / 3min Z1) R=3min

Cool down: 10min Z1

🥾 Trail Running – Specific Pace

Duration : 78 min

Load (TRIMP) : 168

🫀 Zone 1 : 18 min 🫀 Zone 2 : 30 min 🫀 Zone 3 : 30 min

Warm-up: 15min Z2

Main set:
3x(10min Z3 / 5min Z2) R=4min

Cool down: 10min Z1

🥾 Trail Running – Hill Repeats

Duration : 78 min

D+ : 700

Load (TRIMP) : 183

🫀 Zone 1 : 23 min 🫀 Zone 2 : 20 min 🫀 Zone 3 : 20 min 🫀 Zone 4 : 15 min

Warm-up: 20min Z2

Main set:
20min Z3
5x3min Z4 R=2min

Cool down: 15min Z1

🥾 Trail Running – Trail Specific

Duration : 78 min

D+ : 350

Load (TRIMP) : 158

🫀 Zone 1 : 18 min 🫀 Zone 2 : 40 min 🫀 Zone 3 : 20 min

Warm-up: 15min Z2

Main set:
10min Z2 rolling
5x(4min Z3 uphill / 3min Z2 downhill) R=2min

Cool down: 10min Z1

🥾 Trail Running – Specific Pace

Duration : 78 min

D+ : 150

Load (TRIMP) : 156

🫀 Zone 1 : 24 min 🫀 Zone 2 : 30 min 🫀 Zone 3 : 24 min

Warm-up: 15min Z2

Main set:
15min Z2
3x(8min Z3 / 2min Z1) R=4min

Cool down: 10min Z1

🏠 Indoor Cycling – Threshold

Duration : 78.5 min

Load (TRIMP) : 191.5

🫀 Zone 1 : 21 min 🫀 Zone 2 : 10 min 🫀 Zone 3 : 41 min 🫀 Zone 4 : 5 min 🫀 Zone 5 : 2 min

Warm-up: 5 min in Z4
3 min in Z3
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 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
R = 10 min between each block

Cool-down: 10 min in Z1

Critical Endurance

🏃‍♂️ Running – Threshold

Duration : 79 min

Load (TRIMP) : 175

🫀 Zone 1 : 37 min 🫀 Zone 2 : 15 min 🫀 Zone 4 : 27 min

Warm-up: 15 min in Z2

Session:
9 x 3 min in Z4, R = 3 min

Cool-down: 10 min in Z1

🏠 Indoor Cycling – MAP (PMA)

Duration : 79 min

Load (TRIMP) : 156

🫀 Zone 1 : 56 min 🫀 Zone 2 : 2 min 🫀 Zone 3 : 3 min 🫀 Zone 4 : 5 min 🫀 Zone 5 : 14 min

Warm-up: 5 mins in Z4
3 mins in Z3
3 x 30 s in Z5 cadence ~ 100 RPM, R = 30 s
2 mins in Z2 cadence ~ 90 RPM

Session:
12 x 1 min in Z5 (100% PMA) cadence ~ 100 RPM, R = 4 mins

Cool-down: 10 mins in Z1

🥾 Trail Running – Specific Pace

Duration : 79 min

D+ : 200

Load (TRIMP) : 176

🫀 Zone 1 : 30 min 🫀 Zone 2 : 25 min 🫀 Zone 4 : 24 min

Warm-up: 15min Z2

Main set:
6x4min Z4 R=4min
finish with 10min Z2

Cool down: 10min Z1

🥾 Trail Running – Strength

Duration : 79 min

D+ : 500

Load (TRIMP) : 214

🫀 Zone 1 : 24 min 🫀 Zone 2 : 15 min 🫀 Zone 4 : 40 min

Warm-up: 15min Z2

Main set:
8x5min Z4 R=2min

Cool down: 10min Z1

🥾 Trail Running – Trail Specific

Duration : 79 min

D+ : 200

Load (TRIMP) : 186

🫀 Zone 1 : 22 min 🫀 Zone 2 : 27 min 🫀 Zone 3 : 10 min 🫀 Zone 4 : 20 min

Warm-up: 15min Z2

Main set:
10min Z3 single track
4x(5min Z4 technical / 3min Z2 recovery) R=4min

Cool down: 10min Z1

🥾 Trail Running – Hill Repeats

Duration : 79 min

D+ : 500

Load (TRIMP) : 181

🫀 Zone 1 : 25 min 🫀 Zone 2 : 30 min 🫀 Zone 4 : 24 min

Warm-up: 15min Z2

Main set:
6x4min Z4 R=3min
15min Z2 steady

Cool down: 10min Z1

🥾 Trail Running – Strength x Cadence

Duration : 79.5 min

D+ : 250

Load (TRIMP) : 124.5

🫀 Zone 1 : 57 min 🫀 Zone 2 : 15 min 🫀 Zone 5 : 8 min

Warm-up: 15min Z2

Main set:
10x(45s Z5 / 2min Z1) R=3min

Cool down: 10min Z1

🏊‍♀️ Swimming – V02 Max

Duration : 79.75 min

Distance : 4100 m

Load (TRIMP) : 255.25

🫀 Zone 1 : 26 min 🫀 Zone 2 : 8 min 🫀 Zone 3 : 9 min 🫀 Zone 5 : 38 min

Warm-up: 400m in Z2 Swim of choice

Session:
5 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: 200m in Z1 Swim of choice

🏃‍♂️ Running – Base Training

Duration : 80 min

Load (TRIMP) : 150

🫀 Zone 1 : 10 min 🫀 Zone 2 : 70 min

Warm-up: 15 min in Z2

Session:
55 min in Z2

Cool-down: 10 min in Z1

Focus on your running technique during this session

🏃‍♂️ Running – V02 Max

Duration : 80 min

Load (TRIMP) : 210

🫀 Zone 1 : 40 min 🫀 Zone 2 : 10 min 🫀 Zone 5 : 30 min

Warm-up: 10 min in Z2

Session:
30 x 1 min in Z5, R = 1 min

Cool-down: 10 min in Z1

🏃‍♂️ Running – Threshold

Duration : 80 min

Load (TRIMP) : 180

🫀 Zone 1 : 40 min 🫀 Zone 2 : 10 min 🫀 Zone 4 : 30 min

Warm-up: 10 min in Z2

Session:
6 x 5 min in Z4, R = 5 min

Cool-down: 10 min in Z1

🏃‍♂️ Running – Threshold

Duration : 80 min

Load (TRIMP) : 185

🫀 Zone 1 : 35 min 🫀 Zone 2 : 15 min 🫀 Zone 4 : 30 min

Warm-up: 15 min in Z2

Session:
5 x 6 min in Z4, R = 5 min

Cool-down: 10 min in Z1

🏃‍♂️ Running – Threshold

Duration : 80 min

Load (TRIMP) : 195

🫀 Zone 1 : 35 min 🫀 Zone 2 : 10 min 🫀 Zone 4 : 35 min

Warm-up: 10 min in Z2

Session:
5 x 7 min in Z4, R = 5 min

Cool-down: 10 min in Z1

🏃‍♂️ Running – Threshold

Duration : 80 min

Load (TRIMP) : 180

🫀 Zone 1 : 40 min 🫀 Zone 2 : 10 min 🫀 Zone 4 : 30 min

Warm-up: 10 min in Z2

Session:
10 x 3 min in Z4, R = 3 min

Cool-down: 10 min in Z1

🏊‍♀️ Swimming – Specific Pace

Duration : 80 min

Distance : 4200 m

Load (TRIMP) : 277

🫀 Zone 1 : 9 min 🫀 Zone 2 : 8 min 🫀 Zone 4 : 63 min

Warm-up: 400m in Z2 Swim of choice

Session:
6 blocks of :
600m in Z4 (1 slow / 1 medium / 1 fast)
R = 1 min between each block

Cool-down: 200m in Z1 Swim of choice

🏊‍♀️ Swimming – MAP (PMA)

Duration : 80 min

Distance : 3900 m

Load (TRIMP) : 273

🫀 Zone 1 : 13 min 🫀 Zone 2 : 4 min 🫀 Zone 4 : 63 min

Warm-up: 200m in Z2 PB PQ

Session:
12 blocks of:
300m in Z4 NC
R = 1 min between each block

Cool-down: 100m in Z1 Swim of choice

🚴‍♂️ Cycling – Base Training

Duration : 80 min

Load (TRIMP) : 150

🫀 Zone 1 : 10 min 🫀 Zone 2 : 70 min

Warm-up: 10 min in Z2

Session:
1h in Z2

Cool-down: 10 min in Z1

🚴‍♂️ Cycling – Threshold

Duration : 80 min

Load (TRIMP) : 210

🫀 Zone 1 : 10 min 🫀 Zone 2 : 10 min 🫀 Zone 3 : 60 min

Warm-up: 10 min in Z2

Session:
1h in Z3

Cool-down: 10 min in Z1

🚴‍♂️ Cycling – Threshold

Duration : 80 min

Load (TRIMP) : 260

🫀 Zone 1 : 10 min 🫀 Zone 2 : 15 min 🫀 Zone 4 : 55 min

Warm-up: 15 min in Z2

Session:
55 min in Z4, R = 10 min

Cool-down: 10 min in Z1

🚴‍♂️ Cycling – Threshold

Duration : 80 min

Load (TRIMP) : 270

🫀 Zone 1 : 10 min 🫀 Zone 2 : 10 min 🫀 Zone 4 : 60 min

Warm-up: 10 min in Z2

Session:
1h in Z4, R = 10 min

Cool-down: 10 min in Z1

🏠 Indoor Cycling – Base Training

Duration : 80 min

Load (TRIMP) : 150

🫀 Zone 1 : 10 min 🫀 Zone 2 : 70 min

Warm-up: 10 min in Z2

Session:
1h in Z2

Cool-down: 10 min in Z1

🏠 Indoor Cycling – Threshold

Duration : 80 min

Load (TRIMP) : 205

🫀 Zone 1 : 10 min 🫀 Zone 2 : 15 min 🫀 Zone 3 : 55 min

Warm-up: 15 min in Z2

Session:
55 min in Z3

Cool-down: 10 min in Z1

🏠 Indoor Cycling – Threshold

Duration : 80 min

Load (TRIMP) : 135

🫀 Zone 1 : 25 min 🫀 Zone 2 : 55 min

Warm-up: 15 min in Z2

Session:
2 blocks of :
2 x 10 min in Z2, R = 5 min
R = 5 min between each block

Cool-down: 10 min in Z1

SV1 Threshold

🏠 Indoor Cycling – Strength

Duration : 80 min

Load (TRIMP) : 251

🫀 Zone 1 : 31 min 🫀 Zone 2 : 5 min 🫀 Zone 3 : 5 min 🫀 Zone 4 : 2 min 🫀 Zone 5 : 38 min

Warm-up: 3 min in Z2
5 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 :
8 min in Z5 (100% PMA) cadence ~ 55 RPM, R = 7 min
10 min in Z5 (100% PMA) cadence ~ 60 RPM
R = 5 min between each block

Cool-down: 10 min in Z1

🏠 Indoor Cycling – Specific Pace

Duration : 80 min

Load (TRIMP) : 122

🫀 Zone 1 : 38 min 🫀 Zone 2 : 42 min

Warm-up: 15 min in Z2

Session:
3 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

🏠 Indoor Cycling – MAP (PMA)

Duration : 80 min

Load (TRIMP) : 185

🫀 Zone 1 : 35 min 🫀 Zone 2 : 15 min 🫀 Zone 4 : 30 min

Warm-up: 15 mins in Z2

Session:
6 blocks of :
5 mins in Z4 (70% PMA) cadence ~ 120 RPM
R = 5 mins between each block

Cool-down: 10 mins in Z1

💪 Strength & Conditioning

Duration : 80 min

🫀 Zone 1 : 36 min 🫀 Zone 2 : 28 min 🫀 Zone 3 : 12 min 🫀 Zone 4 : 4 min

Warm-up (10 min)

Joint mobilizations of the shoulders, upper back, and wrists, with wide circles.
A few push-ups and light assisted pull-ups.

Session (55 min)

Bent-over Row (Barbell Row or Dumbbell Row, moderate load): 5 sets of 12-15 repetitions (back strength endurance).
Military Press with dumbbells (light-moderate load): 5 sets of 12-15 repetitions (shoulder endurance for carrying a pack and poles).
Face Pulls (with resistance band or cable, slow and controlled): 5 sets of 15-20 repetitions (strengthening rotator cuff and upper back muscles).
Pull-ups or Lat Pulldown (higher repetitions): 5 sets of 10-12 repetitions (back strength endurance).
Push-ups (with feet elevated if possible): 5 sets of 15-20 repetitions (pushing endurance).
Shrugs with dumbbells (moderate load): 4 sets of 15-20 repetitions (strengthening traps for pack carrying).

Take 90 seconds of rest between each set. The goal is progressive muscle fatigue.

Cool-down (10 min)

Very long static stretches of the chest, back, and shoulders.

🥾 Trail Running – Hill Repeats

Duration : 80 min

D+ : 300

Load (TRIMP) : 240

🫀 Zone 1 : 10 min 🫀 Zone 2 : 40 min 🫀 Zone 5 : 30 min

Warm-up: 20 min in Z2 on flat ground, including 5 min of drills (high knees, butt kicks) and 3 progressive accelerations of 30s.

Session:
10 x (3 min climbing in Z4/Z5 + 2 min descent/recovery in Z2/Z1). Slope between 8 and 12%.

Cool-down: 10 min in Z1.

🚴‍♂️ Cycling – Base Training

Duration : 80 min

D+ : 40

Load (TRIMP) : 155

🫀 Zone 1 : 5 min 🫀 Zone 2 : 75 min

Warm-up: 10 min in Z2 (flat)

Session:
65 min in Z2 (flat, 90% aero, focus on core stability)

Cool-down: 5 min in Z1 (flat)

🚴‍♂️ Cycling – Base Training

Duration : 80 min

D+ : 50

Load (TRIMP) : 155

🫀 Zone 1 : 5 min 🫀 Zone 2 : 75 min

Warm-up: 10 min in Z2

Session:
65 min in Z2 (flat, 80% aero, low simulated hydration)

Cool-down: 5 min in Z1

🚴‍♂️ Cycling – Base Training

Duration : 80 min

D+ : 80

Load (TRIMP) : 155

🫀 Zone 1 : 5 min 🫀 Zone 2 : 75 min

Warm-up: 10 min in Z2

Session:
65 min in Z2 (urban/suburban course with intersections, 60% aero)

Cool-down: 5 min in Z1

🚴‍♂️ Cycling – Base Training

Duration : 80 min

D+ : 50

Load (TRIMP) : 155

🫀 Zone 1 : 5 min 🫀 Zone 2 : 75 min

Session:
80 min in Z2 (flat, conversational pace, no performance stress, short breaks)

🚴‍♂️ Cycling – Technique/Efficiency

Duration : 80 min

D+ : 50

Load (TRIMP) : 155

🫀 Zone 1 : 5 min 🫀 Zone 2 : 75 min

Warm-up: 10 min in Z2

Session:
65 min in Z2 (flat, 80% aero, visualization of each segment of triathlon)

Cool-down: 5 min in Z1

🏠 Indoor Cycling – Base Training

Duration : 80 min

Distance : 28 m

Load (TRIMP) : 155

🫀 Zone 1 : 5 min 🫀 Zone 2 : 75 min

Warm-up: 10 min in Z2

Session:
65 min in Z2 (home trainer, 90% aero, torso stability)

Cool-down: 5 min in Z1

🚴‍♂️ Cycling – Technique/Efficiency

Duration : 80 min

D+ : 50

Load (TRIMP) : 150

🫀 Zone 1 : 10 min 🫀 Zone 2 : 70 min

Warm-up: 10 min in Z2

Session:
30 min in Z2 (flat, 80% aero)
Break: 5 min of specific triathlon stretches (hamstrings, glutes, back)
30 min in Z2 (flat, 80% aero)

Cool-down: 5 min in Z1

🚴‍♂️ Cycling – Technique/Efficiency

Duration : 80 min

D+ : 40

Load (TRIMP) : 155

🫀 Zone 1 : 5 min 🫀 Zone 2 : 75 min

Warm-up: 10 min in Z2

Session:
65 min in Z2 (flat, 70% aero, focus on smooth and circular pedaling, with one-leg pedaling phases)

Cool-down: 5 min in Z1

🚴‍♂️ Cycling – Technique/Efficiency

Duration : 80 min

D+ : 80

Load (TRIMP) : 155

🫀 Zone 1 : 5 min 🫀 Zone 2 : 75 min

Warm-up: 10 min in Z2

Session:
65 min in Z2 (course with varied turns, focus on trajectory and acceleration, 60% aero)

Cool-down: 5 min in Z1

🚴‍♂️ Cycling – Technique/Efficiency

Duration : 80 min

D+ : 40

Load (TRIMP) : 155

🫀 Zone 1 : 5 min 🫀 Zone 2 : 75 min

Warm-up: 10 min in Z2

Session:
65 min in Z2 (flat, 80% aero, focus on relaxing shoulders and neck)

Cool-down: 5 min in Z1

🚴‍♂️ Cycling – Technique/Efficiency

Duration : 80 min

D+ : 40

Load (TRIMP) : 155

🫀 Zone 1 : 5 min 🫀 Zone 2 : 75 min

Warm-up: 10 min in Z2

Session:
65 min in Z2 (flat, 80% aero, focus on ankle and hip flexibility at the end of the session)

Cool-down: 5 min in Z1

🚴‍♂️ Cycling – Technique/Efficiency

Duration : 80 min

D+ : 40

Load (TRIMP) : 155

🫀 Zone 1 : 5 min 🫀 Zone 2 : 75 min

Warm-up: 10 min in Z2

Session:
65 min in Z2 (flat, 80% aero, focus on pelvis and hip stability, no swaying)

Cool-down: 5 min in Z1

🚴‍♂️ Cycling – Technique/Efficiency

Duration : 80 min

D+ : 80

Load (TRIMP) : 155

🫀 Zone 1 : 5 min 🫀 Zone 2 : 75 min

Warm-up: 10 min in Z2

Session:
65 min in Z2 (course with bridge crossings/narrow passages, 60% aero)

Cool-down: 5 min in Z1

🚴‍♂️ Cycling – Technique/Efficiency

Duration : 80 min

D+ : 40

Load (TRIMP) : 155

🫀 Zone 1 : 5 min 🫀 Zone 2 : 75 min

Warm-up: 10 min in Z2

Session:
65 min in Z2 (flat, 90% aero, focus on abdominal and back core strengthening)

Cool-down: 5 min in Z1

🚴‍♂️ Cycling – Technique/Efficiency

Duration : 80 min

D+ : 150

Load (TRIMP) : 155

🫀 Zone 1 : 5 min 🫀 Zone 2 : 75 min

Warm-up: 10 min in Z2

Session:
65 min in Z2 (route with frequent bridge ascents/descents, 60% aero flat)

Cool-down: 5 min in Z1

🚴‍♂️ Cycling – Technique/Efficiency

Duration : 80 min

D+ : 40

Load (TRIMP) : 155

🫀 Zone 1 : 5 min 🫀 Zone 2 : 75 min

Warm-up: 10 min in Z2

Session:
65 min in Z2 (flat, 80% aero, focus on relaxing the upper body and breathing at the end of the session)

Cool-down: 5 min in Z1

🚴‍♂️ Cycling – Technique/Efficiency

Duration : 80 min

D+ : 40

Load (TRIMP) : 155

🫀 Zone 1 : 5 min 🫀 Zone 2 : 75 min

Warm-up: 10 min in Z2

Session:
65 min in Z2 (flat, 80% aero, focus on foot positioning and shoe comfort)

Cool-down: 5 min in Z1

🚴‍♂️ Cycling – Technique/Efficiency

Duration : 80 min

D+ : 80

Load (TRIMP) : 155

🫀 Zone 1 : 5 min 🫀 Zone 2 : 75 min

Warm-up: 10 min in Z2

Session:
65 min in Z2 (varied course, 70% aero, focus on anticipation of obstacles/corners/traffic)

Cool-down: 5 min in Z1

🚴‍♂️ Cycling – Technique/Efficiency

Duration : 80 min

D+ : 40

Load (TRIMP) : 155

🫀 Zone 1 : 5 min 🫀 Zone 2 : 75 min

Warm-up: 10 min in Z2

Session:
65 min in Z2 (flat, 70% aero, focus on the most economical pedaling possible, without jolts)

Cool-down: 5 min in Z1

🏠 Indoor Cycling – Base Training

Duration : 80 min

Distance : 28 m

Load (TRIMP) : 155

🫀 Zone 1 : 5 min 🫀 Zone 2 : 75 min

Warm-up: 10 min in Z2

Session:
65 min in Z2 (home trainer, 80% aero, focus on concentration and managing boredom)

Cool-down: 5 min in Z1

🚴‍♂️ Cycling – Technique/Efficiency

Duration : 80 min

D+ : 40

Load (TRIMP) : 155

🫀 Zone 1 : 5 min 🫀 Zone 2 : 75 min

Warm-up: 10 min in Z2

Session:
65 min in Z2 (flat, 80% aero, focus on maintaining a stable and precise trajectory)

Cool-down: 5 min in Z1

🔄 Brick Session – MAP (PMA)

Duration : 80 min

D+ : 150

Load (TRIMP) : 170

🫀 Zone 1 : 40 min 🫀 Zone 2 : 10 min 🫀 Zone 3 : 10 min 🫀 Zone 4 : 20 min

Warm-up: 10 min in Z2 (bike)

Session:
20 min in Z3 (strength bike), 20 min in Z4 (PMA bike), 20 min in Z4 (PMA running)

Cool-down: 10 min in Z1 (running)

Strength and PMA work in combination.

🔄 Brick Session – Hill Repeats

Duration : 80 min

D+ : 500

Load (TRIMP) : 210

🫀 Zone 1 : 30 min 🫀 Zone 2 : 10 min 🫀 Zone 4 : 40 min

Warm-up: 10 min in Z2 (bike)

Session:
30 min in Z3/Z4 (climbing bike), 30 min in Z3/Z4 (climbing run)

Cool-down: 10 min in Z1 (running)

Strength and power work in elevation.

🥾 Trail Running – Technique/Efficiency

Duration : 80 min

D+ : 700

Load (TRIMP) : 175

🫀 Zone 1 : 25 min 🫀 Zone 2 : 15 min 🫀 Zone 3 : 40 min

Warm-up: 15min Z2

Main set:
4x10min Z3 R=5min
Focus on fluid downhill movements

Cool down: 10min Z1

🥾 Trail Running – Specific Pace

Duration : 80 min

D+ : 400

Load (TRIMP) : 205

🫀 Zone 1 : 10 min 🫀 Zone 2 : 25 min 🫀 Zone 3 : 35 min 🫀 Zone 4 : 10 min

Warm-up: 15min Z2

Main set:
25min Z3
5min Z4
10min Z3
5min Z4
10min Z2

Cool down: 10min Z1

🥾 Trail Running – Fartlek

Duration : 80 min

D+ : 400

Load (TRIMP) : 159

🫀 Zone 1 : 25 min 🫀 Zone 2 : 31 min 🫀 Zone 3 : 24 min

Warm-up: 15min Z2

Main set:
4x(6min Z3 / 4min Z2) R=5min hill climb

Cool down: 10min Z1

🥾 Trail Running – Cadence

Duration : 80 min

D+ : 400

Load (TRIMP) : 170

🫀 Zone 1 : 20 min 🫀 Zone 2 : 30 min 🫀 Zone 3 : 30 min

Warm-up: 20min Z2

Main set:
2x(15min Z3 / 5min Z2) R=5min

Cool down: 15min Z1

🥾 Trail Running – Technique/Efficiency

Duration : 80 min

D+ : 400

Load (TRIMP) : 159

🫀 Zone 1 : 33 min 🫀 Zone 2 : 15 min 🫀 Zone 3 : 32 min

Warm-up: 15min Z2

Main set:
8x(4min Z3 technical / 2min Z1) R=1min

Cool down: 10min Z1

🥾 Trail Running – Specific Pace

Duration : 80 min

D+ : 300

Load (TRIMP) : 155

🫀 Zone 1 : 35 min 🫀 Zone 2 : 15 min 🫀 Zone 3 : 30 min

Warm-up: 15min Z2

Main set:
3x(10min Z3 / 5min Z1) R=5min

Cool down: 10min Z1

🥾 Trail Running – Cadence

Duration : 80 min

D+ : 150

Load (TRIMP) : 155

🫀 Zone 1 : 35 min 🫀 Zone 2 : 15 min 🫀 Zone 3 : 30 min

Warm-up: 15min Z2

Main set:
3x(10min Z3 / 5min Z1) R=5min

Cool down: 10min Z1

🥾 Trail Running – Trail Specific

Duration : 80 min

D+ : 700

Load (TRIMP) : 185

🫀 Zone 1 : 35 min 🫀 Zone 2 : 15 min 🫀 Zone 4 : 30 min

Warm-up: 15min Z2

Main set:
3x(10min Z4 uphill / 5min Z1 downhill) R=5min

Cool down: 10min Z1

🥾 Trail Running – Threshold

Duration : 80 min

D+ : 400

Load (TRIMP) : 191

🫀 Zone 1 : 25 min 🫀 Zone 2 : 27 min 🫀 Zone 4 : 28 min

Warm-up: 15min Z2

Main set:
4x(7min Z4 / 3min Z2) R=5min

Cool down: 10min Z1

🥾 Trail Running – Cadence

Duration : 80 min

D+ : 150

Load (TRIMP) : 170

🫀 Zone 1 : 20 min 🫀 Zone 2 : 30 min 🫀 Zone 3 : 30 min

Warm-up: 15min Z2

Main set:
3x(10min Z3 / 5min Z2) R=5min

Cool down: 10min Z1

🥾 Trail Running – Hill Repeats

Duration : 80 min

D+ : 800

Load (TRIMP) : 190

🫀 Zone 1 : 30 min 🫀 Zone 2 : 20 min 🫀 Zone 4 : 30 min

Warm-up: 20min Z2

Main set:
6x5min Z4 R=3min

Cool down: 15min Z1

🥾 Trail Running – Trail Specific

Duration : 80 min

D+ : 600

Load (TRIMP) : 170

🫀 Zone 1 : 20 min 🫀 Zone 2 : 30 min 🫀 Zone 3 : 30 min

Warm-up: 15min Z2

Main set:
3x(10min Z3 uphill / 5min Z2 flat) R=5min

Cool down: 10min Z1

🥾 Trail Running – Technique/Efficiency

Duration : 80 min

D+ : 250

Load (TRIMP) : 167

🫀 Zone 1 : 25 min 🫀 Zone 2 : 23 min 🫀 Zone 3 : 32 min

Warm-up: 15min Z2

Main set:
4x(8min Z3 uphill / 2min Z2) R=5min

Cool down: 10min Z1

🥾 Trail Running – Threshold

Duration : 80 min

D+ : 500

Load (TRIMP) : 195

🫀 Zone 1 : 25 min 🫀 Zone 2 : 25 min 🫀 Zone 4 : 30 min

Warm-up: 15min Z2

Main set:
6x5min Z4 R=3min
10min Z2 easy

Cool down: 10min Z1

🥾 Trail Running – Fartlek

Duration : 80 min

D+ : 450

Load (TRIMP) : 165

🫀 Zone 1 : 10 min 🫀 Zone 2 : 55 min 🫀 Zone 3 : 15 min

Warm-up: 15min Z2

Main set:
30min Z2 progressive
15min Z3
10min Z2 easy

Cool down: 10min Z1

🥾 Trail Running – Strength x Cadence

Duration : 80 min

D+ : 1000

Load (TRIMP) : 148

🫀 Zone 1 : 48 min 🫀 Zone 2 : 20 min 🫀 Zone 5 : 12 min

Warm-up: 20min Z2

Main set:
12x1min Z5 R=3min

Cool down: 15min Z1

🥾 Trail Running – Strength x Cadence

Duration : 80 min

D+ : 1200

Load (TRIMP) : 156

🫀 Zone 1 : 37 min 🫀 Zone 2 : 26 min 🫀 Zone 3 : 9 min 🫀 Zone 5 : 8 min

Warm-up: 20min Z2

Main set:
8x1min Z5 R=2min
3x(3min Z3 / 2min Z2) R=4min

Cool down: 15min Z1

🏃‍♂️ Running – Base Training

Duration : 80 min

Distance : 13 m

Load (TRIMP) : 160

🫀 Zone 2 : 80 min

Warm-up: 15min jog Z2

Main set:
80min Z2

Cool down: 10min easy Z1

🏊‍♀️ Swimming – Base Training

Duration : 80 min

Distance : 4000 m

Load (TRIMP) : 168

🫀 Zone 1 : 8 min 🫀 Zone 2 : 60 min 🫀 Zone 3 : 8 min 🫀 Zone 4 : 4 min

Warm-up: 500m freestyle Z2

Main set:
5x400m freestyle Z2 R=90s

Cool down: 400m easy Z1

🥾 Trail Running – Strength x Cadence

Duration : 80.5 min

D+ : 800

Load (TRIMP) : 123

🫀 Zone 1 : 53 min 🫀 Zone 2 : 20 min 🫀 Zone 4 : 8 min

Warm-up: 20min Z2

Main set:
10x(45s Z4 / 2min Z1) R=2min

Cool down: 15min Z1

🏃‍♂️ Running – V02 Max

Duration : 81 min

Distance : 12000 m

Load (TRIMP) : 256

🫀 Zone 1 : 26 min 🫀 Zone 2 : 15 min 🫀 Zone 5 : 40 min

Warm-up: 15 mn in Z2

Session:
4 x 3000m in Z5 (90% VMA), R = 4 mn

Cool-down: 10 mn in Z1

🏃‍♂️ Running – V02 Max

Duration : 81 min

Load (TRIMP) : 163

🫀 Zone 1 : 53 min 🫀 Zone 2 : 10 min 🫀 Zone 5 : 18 min

Warm-up: 10 min in Z2

Session:
6 blocks of :
6 x 30 s in Z5, R = 30 s
R = 5 min between each block

Cool-down: 10 min in Z1

🏃‍♂️ Running – Fartlek

Duration : 81 min

Load (TRIMP) : 131

🫀 Zone 1 : 41 min 🫀 Zone 2 : 30 min 🫀 Zone 3 : 10 min

Warm-up: 15 min in Z2

Session:
20 min in Z1
15 min in Z2, R = 3 min
10 min in Z3, R = 3 min
5 min in Z1

Cool-down: 10 min in Z1

🏃‍♂️ Running – Fartlek

Duration : 81 min

Load (TRIMP) : 181

🫀 Zone 1 : 38 min 🫀 Zone 2 : 10 min 🫀 Zone 3 : 15 min 🫀 Zone 4 : 12 min 🫀 Zone 5 : 6 min

Warm-up: 10 min in Z2

Session:
3 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

🏊‍♀️ Swimming – Technique/Efficiency

Duration : 81 min

Distance : 3600 m

Load (TRIMP) : 265

🫀 Zone 1 : 17 min 🫀 Zone 2 : 4 min 🫀 Zone 4 : 60 min

Warm-up: 200m at Z2 Stroke of choice

Session:
10 blocks of :
300m at Z4 Full stroke Breathing 3/5/7
R = 1 min between each block

Cool-down: 400m at Z1 Stroke of choice

🚴‍♂️ Cycling – MAP (PMA)

Duration : 81 min

Load (TRIMP) : 251

🫀 Zone 1 : 31 min 🫀 Zone 2 : 10 min 🫀 Zone 5 : 40 min

Warm-up: 10 min in Z2

Session:
8 x 5 min in Z5, R = 3 min

Cool-down: 10 min in Z1

🏠 Indoor Cycling – MAP (PMA)

Duration : 81 min

Load (TRIMP) : 143

🫀 Zone 1 : 58 min 🫀 Zone 2 : 10 min 🫀 Zone 5 : 13 min

Warm-up: 10 mins in Z2

Session:
13 x 1 min in Z5 (100% PMA) cadence ~ 100 RPM, R = 4 mins

Cool-down: 10 mins in Z1

🏠 Indoor Cycling – Base Training

Duration : 81 min

Load (TRIMP) : 171

🫀 Zone 1 : 11 min 🫀 Zone 2 : 50 min 🫀 Zone 3 : 20 min

Warm-up:10 min in Z2 (free cadence)

Session:
4 x (10 min Z2 flat / 5 min Z3 climb) R=2 min Z1 between each block

Cool-down:5 min in Z1 (free cadence)

🏠 Indoor Cycling – Base Training

Duration : 81 min

Load (TRIMP) : 166

🫀 Zone 1 : 11 min 🫀 Zone 2 : 55 min 🫀 Zone 3 : 15 min

Warm-up: 10 min in Z2 (free cadence)

Session:
3 x (15 min Z2 / 5 min Z3 in simulated climb) R=2 min Z1 between each block

Cool-down: 5 min in Z1 (free cadence)

🏠 Indoor Cycling – Base Training

Duration : 81 min

Load (TRIMP) : 151

🫀 Zone 1 : 11 min 🫀 Zone 2 : 70 min

Warm-up: 10 min in Z2 (free cadence)

Session:
4 x (10 min Z2 high cadence / 5 min Z2 low cadence with resistance) R=2 min Z1 between each block

Cool-down: 5 min in Z1 (free cadence)

🏠 Indoor Cycling – Base Training

Duration : 81 min

Load (TRIMP) : 171

🫀 Zone 1 : 11 min 🫀 Zone 2 : 50 min 🫀 Zone 3 : 20 min

Warm-up: 10 min in Z2 (free cadence)

Session:
4 x (10 min Z2 / 5 min Z3 Force-Endurance) R=2 min Z1 between each block

Cool-down: 5 min in Z1 (free cadence)

🏠 Indoor Cycling – Base Training

Duration : 81 min

Load (TRIMP) : 151

🫀 Zone 1 : 11 min 🫀 Zone 2 : 70 min

Warm-up: 10 min in Z2 (free cadence)

Session:
6 x (10 min Z2 / 1 min Z1 recovery)

Cool-down: 5 min in Z1 (free cadence)

🥾 Trail Running – Strength x Cadence

Duration : 81 min

D+ : 1000

Load (TRIMP) : 151

🫀 Zone 1 : 31 min 🫀 Zone 2 : 40 min 🫀 Zone 4 : 10 min

Warm-up: 20min Z2

Main set:
5x2min Z4 R=4min
20min Z2 rolling

Cool down: 15min Z1

🥾 Trail Running – MAP (PMA)

Duration : 81 min

D+ : 1200

Load (TRIMP) : 193

🫀 Zone 1 : 33 min 🫀 Zone 2 : 20 min 🫀 Zone 4 : 20 min 🫀 Zone 5 : 8 min

Warm-up: 20min Z2

Main set:
5x4min Z4 R=3min
4x2min Z5 R=2min

Cool down: 15min Z1

🥾 Trail Running – Strength

Duration : 81 min

D+ : 1800

Load (TRIMP) : 197

🫀 Zone 1 : 21 min 🫀 Zone 2 : 20 min 🫀 Zone 3 : 24 min 🫀 Zone 4 : 16 min

Warm-up: 20min Z2

Main set:
2x(12min Z3 / 8min Z4) R=6min

Cool down: 15min Z1

🥾 Trail Running – Strength x Cadence

Duration : 81 min

D+ : 700

Load (TRIMP) : 152

🫀 Zone 1 : 37 min 🫀 Zone 2 : 35 min 🫀 Zone 5 : 9 min

Warm-up: 20min Z2

Main set:
12x45s Z5 R=2min
15min Z2 undulating trail

Cool down: 15min Z1

🥾 Trail Running – Specific Pace

Duration : 81 min

D+ : 700

Load (TRIMP) : 191

🫀 Zone 1 : 31 min 🫀 Zone 2 : 20 min 🫀 Zone 4 : 30 min

Warm-up: 20min Z2

Main set:
5x6min Z4 R=4min

Cool down: 15min Z1

🥾 Trail Running – V02 Max

Duration : 81 min

D+ : 800

Load (TRIMP) : 176

🫀 Zone 1 : 31 min 🫀 Zone 2 : 35 min 🫀 Zone 5 : 15 min

Warm-up: 20min Z2

Main set:
5x3min Z5 R=4min
15min Z2 downhill recovery

Cool down: 15min Z1

🥾 Trail Running – Specific Pace

Duration : 81 min

D+ : 300

Load (TRIMP) : 171

🫀 Zone 1 : 41 min 🫀 Zone 2 : 15 min 🫀 Zone 4 : 25 min

Warm-up: 15min Z2

Main set:
5x(5min Z4 / 3min Z1) R=4min

Cool down: 10min Z1

🏊‍♀️ Swimming – V02 Max

Duration : 81.5 min

Distance : 3000 m

Load (TRIMP) : 277.5

🫀 Zone 1 : 14 min 🫀 Zone 2 : 4 min 🫀 Zone 3 : 32 min 🫀 Zone 5 : 32 min

Warm-up: 200m in Z2 PB

Session:
16 blocks of:
50m in Z5 Max effort NC
100m in Z3 Easy breaststroke
R = 30 s between each block

Cool-down: 400m in Z1 Swim of choice

🏃‍♂️ Running – V02 Max

Duration : 82 min

Load (TRIMP) : 216

🫀 Zone 1 : 41 min 🫀 Zone 2 : 10 min 🫀 Zone 5 : 31 min

Warm-up: 10 mins in Z2

Session:
31 x 1 min in Z5, R = 1 min

Cool-down: 10 mins in Z1

🏃‍♂️ Running – Fartlek

Duration : 82 min

Load (TRIMP) : 140

🫀 Zone 1 : 48 min 🫀 Zone 2 : 10 min 🫀 Zone 3 : 24 min

Warm-up: 10 min in Z2

Session:
2 blocks of :
10 min in Z1, R = 2 min
6 x 2 min in Z3, R = 1 min
R = 2 min between each block

Cool-down: 10 min in Z1

🏃‍♂️ Running – Threshold

Duration : 82 min

Load (TRIMP) : 180

🫀 Zone 1 : 24 min 🫀 Zone 2 : 18 min 🫀 Zone 3 : 40 min

Warm-up: 10 min in Z2

Session:
8 blocks of :
5 min in Z3
1 min in Z2
R = 2 min between each block

Cool-down: 10 min in Z1

🚴‍♂️ Cycling – MAP (PMA)

Duration : 82 min

Load (TRIMP) : 260

🫀 Zone 1 : 30 min 🫀 Zone 2 : 10 min 🫀 Zone 5 : 42 min

Warm-up: 10 min in Z2

Session:
6 x 7 min in Z5, R = 4 min

Cool-down: 10 min in Z1

🚴‍♂️ Cycling – Fartlek

Duration : 82 min

Load (TRIMP) : 172

🫀 Zone 1 : 52 min 🫀 Zone 2 : 10 min 🫀 Zone 5 : 20 min

Warm-up: 10 mins in Z2

Session:
5 blocks of :
4 x 1 min in Z5 (150% FTP), R = 2 mins
R = 3 mins between each block

Cool-down: 10 mins in Z1

🥾 Trail Running – V02 Max

Duration : 82 min

D+ : 1000

Load (TRIMP) : 230

🫀 Zone 1 : 30 min 🫀 Zone 2 : 20 min 🫀 Zone 5 : 32 min

Warm-up: 20min Z2

Main set:
10x2min Z5 R=1min
4x3min Z5 R=2min

Cool down: 15min Z1

🥾 Trail Running – Fartlek

Duration : 82 min

D+ : 500

Load (TRIMP) : 152

🫀 Zone 1 : 32 min 🫀 Zone 2 : 30 min 🫀 Zone 3 : 20 min

Warm-up: 20min Z2

Main set:
4x(5min Z3 / 2min Z1) R=3min
finish with 10min Z2

Cool down: 15min Z1

🥾 Trail Running – MAP (PMA)

Duration : 82 min

D+ : 1000

Load (TRIMP) : 182

🫀 Zone 1 : 42 min 🫀 Zone 2 : 20 min 🫀 Zone 5 : 20 min

Warm-up: 20min Z2

Main set:
10x2min Z5 R=3min

Cool down: 15min Z1

🥾 Trail Running – Strength x Cadence

Duration : 82 min

D+ : 800

Load (TRIMP) : 162

🫀 Zone 1 : 32 min 🫀 Zone 2 : 35 min 🫀 Zone 4 : 15 min

Warm-up: 20min Z2

Main set:
3x(5min Z4 / 3min Z1) R=4min
15min Z2

Cool down: 15min Z1

🥾 Trail Running – MAP (PMA)

Duration : 82 min

D+ : 1000

Load (TRIMP) : 171

🫀 Zone 1 : 41 min 🫀 Zone 2 : 20 min 🫀 Zone 4 : 15 min 🫀 Zone 5 : 6 min

Warm-up: 20min Z2

Main set:
5x3min Z4 R=5min
3x2min Z5 R=3min

Cool down: 15min Z1

🥾 Trail Running – Specific Pace

Duration : 82 min

D+ : 400

Load (TRIMP) : 169

🫀 Zone 1 : 25 min 🫀 Zone 2 : 27 min 🫀 Zone 3 : 30 min

Warm-up: 15min Z2

Main set:
6x(5min Z3 / 2min Z2) R=3min

Cool down: 10min Z1

🥾 Trail Running – Trail Specific

Duration : 82 min

D+ : 350

Load (TRIMP) : 167

🫀 Zone 1 : 22 min 🫀 Zone 2 : 35 min 🫀 Zone 3 : 25 min

Warm-up: 15min Z2

Main set:
5x(5min Z3 / 4min Z2) R=3min with rolling hills

Cool down: 10min Z1

🥾 Trail Running – V02 Max

Duration : 82 min

D+ : 800

Load (TRIMP) : 217

🫀 Zone 1 : 37 min 🫀 Zone 2 : 15 min 🫀 Zone 5 : 30 min

Warm-up: 15min Z2

Main set:
10x3min Z5 R=3min

Cool down: 10min Z1

🥾 Trail Running – Strength

Duration : 82 min

D+ : 750

Load (TRIMP) : 223

🫀 Zone 1 : 25 min 🫀 Zone 2 : 15 min 🫀 Zone 4 : 42 min

Warm-up: 15min Z2

Main set:
6x7min Z4 R=3min

Cool down: 10min Z1

🥾 Trail Running – V02 Max

Duration : 82 min

D+ : 900

Load (TRIMP) : 182

🫀 Zone 1 : 27 min 🫀 Zone 2 : 40 min 🫀 Zone 5 : 15 min

Warm-up: 20min Z2

Main set:
5x3min Z5 R=3min
20min Z2 easy

Cool down: 15min Z1

🏠 Indoor Cycling – V02 Max

Duration : 82.14 min

Load (TRIMP) : 136.42

🫀 Zone 1 : 46 min 🫀 Zone 2 : 26 min 🫀 Zone 3 : 4 min 🫀 Zone 4 : 5 min 🫀 Zone 5 : 2 min

Warm-up: 5 mins in Z4
3 mins in Z3
3 x 30 s in Z5 cadence ~ 100 RPM, R = 30 s
2 mins in Z2 cadence ~ 90 RPM

Session:
8 blocks of :
5 s in Z3 (150% PMA)
3 mins in Z2 cadence ~ 80 RPM
R = 5 mins between each block

Cool-down: 10 mins in Z1

🏊‍♀️ Swimming – Threshold

Duration : 82.6 min

Distance : 4000 m

Load (TRIMP) : 212.6

🫀 Zone 1 : 23 min 🫀 Zone 2 : 10 min 🫀 Zone 3 : 30 min 🫀 Zone 4 : 20 min

Warm-up: 500m freestyle Z2

Main set:
10x200m freestyle Z3 R=30s
8x100m freestyle Z4 R=20s

Cool down: 400m easy Z1

🏃‍♂️ Running – V02 Max

Duration : 83 min

Load (TRIMP) : 214

🫀 Zone 1 : 39 min 🫀 Zone 2 : 15 min 🫀 Zone 5 : 29 min

Warm-up: 15 min in Z2

Session:
29 x 1 min in Z5, R = 1 min

Cool-down: 10 min in Z1

🏠 Indoor Cycling – Strength

Duration : 83 min

Load (TRIMP) : 192

🫀 Zone 1 : 32 min 🫀 Zone 2 : 2 min 🫀 Zone 3 : 43 min 🫀 Zone 4 : 5 min 🫀 Zone 5 : 2 min

Warm-up: 5 min in Z4
3 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 Z3 (80% PMA) cadence ~ 50 RPM
5 min in Z3 (80% PMA) cadence ~ 110 RPM
R = 5 min between each block

Cool-down: 10 min in Z1

Do not exceed zone 3!

🏠 Indoor Cycling – Base Training

Duration : 83 min

Load (TRIMP) : 153

🫀 Zone 1 : 13 min 🫀 Zone 2 : 70 min

Warm-up: 10 min in Z2 (free cadence)

Session:
4 x (5 min Z2 left leg / 5 min Z2 right leg / 5 min Z2 both legs) R=2 min Z1 between each block

Cool-down: 5 min in Z1 (free cadence)

🥾 Trail Running – V02 Max

Duration : 83 min

D+ : 800

Load (TRIMP) : 209

🫀 Zone 1 : 29 min 🫀 Zone 2 : 30 min 🫀 Zone 5 : 24 min

Warm-up: 20min Z2

Main set:
8x3min Z5 R=2min
Include long technical descents
finish with 10min Z2

Cool down: 15min Z1

🥾 Trail Running – V02 Max

Duration : 83 min

D+ : 800

Load (TRIMP) : 223

🫀 Zone 1 : 33 min 🫀 Zone 2 : 20 min 🫀 Zone 5 : 30 min

Warm-up: 20min Z2

Main set:
10x3min Z5 R=2min downhill jog

Cool down: 15min Z1

🥾 Trail Running – MAP (PMA)

Duration : 83 min

D+ : 1000

Load (TRIMP) : 172

🫀 Zone 1 : 30 min 🫀 Zone 2 : 35 min 🫀 Zone 4 : 18 min

Warm-up: 20min Z2

Main set:
6x3min Z4 R=3min
15min Z2

Cool down: 15min Z1

🥾 Trail Running – V02 Max

Duration : 83 min

D+ : 650

Load (TRIMP) : 193

🫀 Zone 1 : 33 min 🫀 Zone 2 : 30 min 🫀 Zone 5 : 20 min

Warm-up: 20min Z2

Main set:
10x2min Z5 R=2min
finish with 10min Z2

Cool down: 15min Z1

🥾 Trail Running – Trail Specific

Duration : 83 min

D+ : 500

Load (TRIMP) : 176

🫀 Zone 1 : 20 min 🫀 Zone 2 : 33 min 🫀 Zone 3 : 30 min

Warm-up: 15min Z2

Main set:
6x(5min Z3 uphill / 3min Z2 downhill) R=2min

Cool down: 10min Z1

🥾 Trail Running – V02 Max

Duration : 83 min

D+ : 1600

Load (TRIMP) : 190

🫀 Zone 1 : 30 min 🫀 Zone 2 : 35 min 🫀 Zone 5 : 18 min

Warm-up: 20min Z2

Main set:
6x3min Z5 R=3min
15min Z2 between sets

Cool down: 15min Z1

🥾 Trail Running – Technique/Efficiency

Duration : 83 min

D+ : 600

Load (TRIMP) : 172

🫀 Zone 1 : 30 min 🫀 Zone 2 : 35 min 🫀 Zone 4 : 18 min

Warm-up: 20min Z2

Main set:
15min Z2 easy terrain
6x3min Z4 technical uphill R=3min

Cool down: 15min Z1

🏠 Indoor Cycling – MAP (PMA)

Duration : 83.75 min

Load (TRIMP) : 202.75

🫀 Zone 1 : 50 min 🫀 Zone 2 : 2 min 🫀 Zone 3 : 3 min 🫀 Zone 4 : 5 min 🫀 Zone 5 : 24 min

Warm-up: 5 min in Z4
3 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 :
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

Duration : 84 min

Load (TRIMP) : 222

🫀 Zone 1 : 42 min 🫀 Zone 2 : 10 min 🫀 Zone 5 : 32 min

Warm-up: 10 min in Z2

Session:
16 x 2 min in Z5, R = 2 min

Cool-down: 10 min in Z1

🏃‍♂️ Running – Threshold

Duration : 84 min

Load (TRIMP) : 190

🫀 Zone 1 : 42 min 🫀 Zone 2 : 10 min 🫀 Zone 4 : 32 min

Warm-up: 10 min in Z2

Session:
8 x 4 min in Z4, R = 4 min

Cool-down: 10 min in Z1

🚴‍♂️ Cycling – Fartlek

Duration : 84 min

Load (TRIMP) : 174

🫀 Zone 1 : 54 min 🫀 Zone 2 : 10 min 🫀 Zone 5 : 20 min

Warm-up: 10 min in Z2

Session:
4 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

Duration : 84 min

Load (TRIMP) : 238

🫀 Zone 1 : 38 min 🫀 Zone 2 : 10 min 🫀 Zone 5 : 36 min

Warm-up: 10 mins in Z2

Session:
8 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

🥾 Trail Running – Fartlek

Duration : 84 min

D+ : 1200

Load (TRIMP) : 164

🫀 Zone 1 : 24 min 🫀 Zone 2 : 40 min 🫀 Zone 3 : 20 min

Warm-up: 20min Z2

Main set:
4x5min Z3 uphill R=3min
20min Z2 downhill

Cool down: 15min Z1

🥾 Trail Running – MAP (PMA)

Duration : 84 min

D+ : 750

Load (TRIMP) : 176

🫀 Zone 1 : 40 min 🫀 Zone 2 : 20 min 🫀 Zone 4 : 24 min

Warm-up: 20min Z2

Main set:
6x4min Z4 R=5min

Cool down: 15min Z1

🥾 Trail Running – Strength

Duration : 84 min

D+ : 700

Load (TRIMP) : 224

🫀 Zone 1 : 24 min 🫀 Zone 2 : 20 min 🫀 Zone 4 : 40 min

Warm-up: 20min Z2

Main set:
4x10min Z4 R=3min

Cool down: 15min Z1

🏃‍♂️ Running – Base Training

Duration : 85 min

Load (TRIMP) : 160

🫀 Zone 1 : 10 min 🫀 Zone 2 : 75 min

Warm-up: 15 min in Z2

Session:
1h in Z2

Cool-down: 10 min in Z1

Focus on your breathing during this session

🏃‍♂️ Running – Base Training

Duration : 85 min

Load (TRIMP) : 160

🫀 Zone 1 : 10 min 🫀 Zone 2 : 75 min

Warm-up: 10 min in Z2

Session:
1h05 in Z2

Cool-down: 10 min in Z1

Perform this session on hilly terrain if possible

🏃‍♂️ Running – Threshold

Duration : 85 min

Load (TRIMP) : 235

🫀 Zone 1 : 25 min 🫀 Zone 2 : 15 min 🫀 Zone 4 : 45 min

Warm-up: 15 mins in Z2

Session:
3 x 15 mins in Z4, R = 5 mins

Cool-down: 10 mins in Z1

🏃‍♂️ Running – V02 Max

Duration : 85 min

Load (TRIMP) : 220

🫀 Zone 1 : 40 min 🫀 Zone 2 : 15 min 🫀 Zone 5 : 30 min

Warm-up: 15 min in Z2

Session:
15 x 2 min in Z5, R = 2 min

Cool-down: 10 min in Z1

🏃‍♂️ Running – Threshold

Duration : 85 min

Load (TRIMP) : 220

🫀 Zone 1 : 30 min 🫀 Zone 2 : 15 min 🫀 Zone 4 : 40 min

Warm-up: 15 min in Z2

Session:
4 x 10 min in Z4, R = 5 min

Cool-down: 10 min in Z1

🚴‍♂️ Cycling – Threshold

Duration : 85 min

Load (TRIMP) : 250

🫀 Zone 1 : 20 min 🫀 Zone 2 : 15 min 🫀 Zone 4 : 50 min

Warm-up: 15 min in Z2

Session:
2 x 25 min in Z4, R = 10 min

Cool-down: 10 min in Z1

🚴‍♂️ Cycling – Specific Pace

Duration : 85 min

Load (TRIMP) : 260

🫀 Zone 1 : 10 min 🫀 Zone 2 : 15 min 🫀 Zone 3 : 20 min 🫀 Zone 4 : 40 min

Warm-up: 15 min in Z2

Session:
10 min in Z3
20 min in Z4
10 min in Z3
20 min in Z4

Cool-down: 10 min in Z1

🚴‍♂️ Cycling – MAP (PMA)

Duration : 85 min

Load (TRIMP) : 244

🫀 Zone 1 : 34 min 🫀 Zone 2 : 15 min 🫀 Zone 5 : 36 min

Warm-up: 15 mins in Z2

Session:
9 x 4 mins in Z5, R = 3 mins

Cool-down: 10 mins in Z1

🔄 Brick Session – V02 Max

Duration : 85 min

Load (TRIMP) : 295

🫀 Zone 1 : 10 min 🫀 Zone 2 : 15 min 🫀 Zone 3 : 15 min 🫀 Zone 4 : 15 min 🫀 Zone 5 : 30 min

Warm-up: Home Trainer: 15 mins in Z2

Session:
Home Trainer: 15 mins in Z3, 15 mins in Z4
Running: 30 mins in Z5

Cool-down: 10 mins in Z1

🏠 Indoor Cycling – Threshold

Duration : 85 min

Load (TRIMP) : 220

🫀 Zone 1 : 10 min 🫀 Zone 2 : 15 min 🫀 Zone 3 : 60 min

Warm-up: 15 min in Z2

Session:
1h in Z3

Cool-down: 10 min in Z1

💪 Strength & Conditioning

Duration : 85 min

🫀 Zone 1 : 38 min 🫀 Zone 2 : 30 min 🫀 Zone 3 : 13 min 🫀 Zone 4 : 4 min

Warm-up (15 min)

10 min of brisk walking or very light running on an inclined treadmill (8-12% incline).
Dynamic mobilizations of the hips, knees, and ankles, focusing on range of motion.
A few slow and deep bodyweight squats.

Session (60 min)

Deep Squats (with barbell or dumbbells, moderate load): 5 sets of 12-15 repetitions (focus on quad and glute strength endurance).
Weighted Walking Lunges (with dumbbells, long distances): 5 sets of 15-20 repetitions per leg (simulates prolonged uphill walking).
High Box Step-ups (with or without weights, slow and controlled): 5 sets of 10-12 repetitions per leg (ascending strength).
Standing Calf Raises on a step (slow ascent, hold for 2s, very slow descent): 5 sets of 20-25 repetitions (calf endurance).
Farmer's Walk with kettlebells/heavy dumbbells: 4 sets of 30-40 meters (grip strength and core endurance).

Take 90-120 seconds of rest between each set. The goal is progressive muscle fatigue.

Cool-down (10 min)

Very long static stretches of quadriceps, hamstrings, glutes, and calves.

💪 Strength & Conditioning

Duration : 85 min

🫀 Zone 1 : 38 min 🫀 Zone 2 : 30 min 🫀 Zone 3 : 13 min 🫀 Zone 4 : 4 min

Warm-up (15 min)

10 min of ergometer cycling or brisk walking on an inclined treadmill (low slope).
Dynamic mobilizations of the legs, focusing on the knee and ankle joints.
A few slow squats and lunges.

Session (60 min)

Slow eccentric squats (4-5 seconds down, 1s up): 5 sets of 8-10 repetitions (moderate load, focus on resistance in descent).
Bulgarian Split Squats (eccentric, 3-4s down): 5 sets of 8-10 repetitions per leg (unilateral strength and resistance).
Box Step-downs (very slow and controlled descent from a high box): 5 sets of 10-12 repetitions per leg (simulates technical descent over rocks or steps).
Good Mornings (with light bar or stick, focus on slow descent of hamstrings): 5 sets of 12-15 repetitions.
Single-leg calf raises (on a step, very slow and deep descent): 5 sets of 20-25 repetitions per leg (eccentric calf endurance).

Take 90-120 seconds of rest between each set. Focus on controlling the negative phase.

Cool-down (10 min)

Very long and gentle static stretches of quadriceps, hamstrings, and glutes.

💪 Strength & Conditioning

Duration : 85 min

🫀 Zone 1 : 38 min 🫀 Zone 2 : 30 min 🫀 Zone 3 : 13 min 🫀 Zone 4 : 4 min

Warm-up (15 min)

Full body mobilizations.
Light jumps, bodyweight squats, light burpees.
Few minutes of brisk walking on an inclined treadmill.

Session (60 min)

Resilience Circuit (5-6 rounds, very short rest between exercises, 2-3 min between rounds):
- Goblet Squat with Kettlebell (moderate, 15-20 repetitions): Leg strength endurance.
- Push-ups (15-20 repetitions): Upper body endurance.
- Weighted Walking Lunges (with dumbbells, 12-15 repetitions per leg): Unilateral strength endurance.
- Bent-Over Dumbbell Rows (15-20 repetitions): Back endurance.
- Plank (60-90 seconds): Core endurance.
- Burpees (8-10 repetitions, sustained pace): Overall cardiovascular and muscular endurance.
- Mountain Climbers (60-90 seconds, sustained pace): Core and leg endurance.

The goal is to maintain a sustained pace with good form, pushing the fatigue. Minimal rest between exercises.

Cool-down (10 min)

Light dynamic and static stretches, focusing on breathing.

💪 Strength & Conditioning

Duration : 85 min

🫀 Zone 1 : 38 min 🫀 Zone 2 : 30 min 🫀 Zone 3 : 13 min 🫀 Zone 4 : 4 min

Warm-up (15 min)

Hip and hamstring mobilizations.
Dynamic and sustained Glute Bridges.
Few light and controlled Kettlebell Swings.

Session (60 min)

Hip Thrusts (with barbell or dumbbell on the pelvis, moderate load): 5 sets of 12-15 repetitions (focus on glute strength endurance).
Romanian Deadlift (RDL) with barbell or dumbbells (moderate load): 5 sets of 12-15 repetitions (focus on hamstring endurance and posterior chain).
Good Mornings (with light bar or stick, high repetitions): 5 sets of 15-20 repetitions (focus on technique and endurance of the posterior chain).
Hamstring Curls (with Swiss Ball or machine, high repetitions): 5 sets of 15-20 repetitions (isolated strengthening of hamstrings).
Kettlebell Swings (moderate and controlled): 4 sets of 15-20 repetitions (development of hip power endurance).

Take 90-120 seconds of rest between each set. The goal is progressive muscle fatigue.

Cool-down (10 min)

Very long static stretches for hamstrings and glutes.

🚴‍♂️ Cycling – Base Training

Duration : 85 min

D+ : 70

Load (TRIMP) : 165

🫀 Zone 1 : 5 min 🫀 Zone 2 : 80 min

Warm-up: 10 min in Z2 (flat)

Session:
70 min in Z2 (flat, alternate 5 min cadence 95+, 5 min cadence 70-75, 80% aero)

Cool-down: 5 min in Z1 (flat)

🚴‍♂️ Cycling – Strength x Cadence

Duration : 85 min

D+ : 60

Load (TRIMP) : 165

🫀 Zone 1 : 5 min 🫀 Zone 2 : 80 min

Warm-up: 10 min in Z2

Session:
70 min in Z2 (flat, alternate 10 min small gear/high cadence and 10 min large gear/low cadence, 70% aero)

Cool-down: 5 min in Z1

🚴‍♂️ Cycling – Strength x Cadence

Duration : 85 min

D+ : 50

Load (TRIMP) : 165

🫀 Zone 1 : 5 min 🫀 Zone 2 : 80 min

Warm-up: 10 min in Z2

Session:
70 min in Z2 (flat, alternating 10 min strength (60 RPM) and 10 min velocity (95 RPM), 70% aero)

Cool-down: 5 min in Z1

🚴‍♂️ Cycling – Technique/Efficiency

Duration : 85 min

D+ : 300

Load (TRIMP) : 165

🫀 Zone 1 : 5 min 🫀 Zone 2 : 80 min

Warm-up:10 min in Z2

Session:
70 min in Z2 (hilly route, focus on cadence in climbs (80+ RPM) and active descent)

Cool-down: 5 min in Z1

🚴‍♂️ Cycling – Technique/Efficiency

Duration : 85 min

D+ : 300

Load (TRIMP) : 165

🫀 Zone 1 : 5 min 🫀 Zone 2 : 80 min

Warm-up: 10 min in Z2

Session:
70 min in Z2 (course with technical descents (tight turns, cambers), focus on trajectory and relaxation)

Cool-down: 5 min in Z1

🚴‍♂️ Cycling – Technique/Efficiency

Duration : 85 min

D+ : 300

Load (TRIMP) : 165

🫀 Zone 1 : 5 min 🫀 Zone 2 : 80 min

Warm-up: 10 min in Z2

Session:
70 min in Z2 (course with fast descents, focus on aerodynamic position and active pedaling)

Cool-down: 5 min in Z1

🚴‍♂️ Cycling – Technique/Efficiency

Duration : 85 min

D+ : 300

Load (TRIMP) : 165

🫀 Zone 1 : 5 min 🫀 Zone 2 : 80 min

Warm-up: 10 min in Z2

Session:
70 min in Z2 (course with technical descents and tight turns, focus on trajectory and braking)

Cool-down: 5 min in Z1

🥾 Trail Running – Base Training

Duration : 85 min

D+ : 250

Load (TRIMP) : 160

🫀 Zone 1 : 10 min 🫀 Zone 2 : 75 min

Warm-up: 15min Z2

Main set:
60min Z2 continuous

Cool down: 10min Z1

🥾 Trail Running – Base Training

Duration : 85 min

Load (TRIMP) : 160

🫀 Zone 1 : 10 min 🫀 Zone 2 : 75 min

Warm-up: 15min Z2

Main set:
60min Z2 even pace

Cool down: 10min Z1

🥾 Trail Running – Base Training

Duration : 85 min

D+ : 200

Load (TRIMP) : 160

🫀 Zone 1 : 10 min 🫀 Zone 2 : 75 min

Warm-up: 15min Z2

Main set:
60min Z2
focus on varied terrain

Cool down: 10min Z1

🥾 Trail Running – Technique/Efficiency

Duration : 85 min

D+ : 500

Load (TRIMP) : 212

🫀 Zone 1 : 22 min 🫀 Zone 2 : 31 min 🫀 Zone 4 : 32 min

Warm-up: 15min Z2

Main set:
4x(8min Z4 / 4min Z2) R=4min
Practice quick
efficient uphill strides

Cool down: 10min Z1

🥾 Trail Running – Base Training

Duration : 85 min

D+ : 100

Load (TRIMP) : 160

🫀 Zone 1 : 10 min 🫀 Zone 2 : 75 min

Warm-up: 15min Z2

Main set:
60min Z2 easy river trails

Cool down: 10min Z1

🥾 Trail Running – Base Training

Duration : 85 min

D+ : 250

Load (TRIMP) : 160

🫀 Zone 1 : 10 min 🫀 Zone 2 : 75 min

Warm-up: 15min Z2

Main set:
60min Z2

Cool down: 10min Z1

🥾 Trail Running – V02 Max

Duration : 85 min

D+ : 1100

Load (TRIMP) : 180

🫀 Zone 1 : 35 min 🫀 Zone 2 : 35 min 🫀 Zone 5 : 15 min

Warm-up: 20min Z2

Main set:
5x3min Z5 R=5min
15min Z2 downhill

Cool down: 15min Z1

🥾 Trail Running – Hill Repeats

Duration : 85 min

D+ : 900

Load (TRIMP) : 169

🫀 Zone 1 : 33 min 🫀 Zone 2 : 20 min 🫀 Zone 3 : 32 min

Warm-up: 20min Z2

Main set:
4x8min Z3 R=6min

Cool down: 15min Z1

🥾 Trail Running – Base Training

Duration : 85 min

D+ : 100

Load (TRIMP) : 160

🫀 Zone 1 : 10 min 🫀 Zone 2 : 75 min

Warm-up: 15min Z2

Main set:
60min Z2 continuous
explore varied terrain

Cool down: 10min Z1

🥾 Trail Running – Hill Repeats

Duration : 85 min

D+ : 1200

Load (TRIMP) : 205

🫀 Zone 1 : 15 min 🫀 Zone 2 : 20 min 🫀 Zone 3 : 50 min

Warm-up: 20min Z2

Main set:
5x10min Z3 / 5min Z1
R=5min

Cool down: 15min Z1

🥾 Trail Running – Hill Repeats

Duration : 85 min

D+ : 600

Load (TRIMP) : 226

🫀 Zone 1 : 31 min 🫀 Zone 2 : 15 min 🫀 Zone 3 : 15 min 🫀 Zone 5 : 24 min

Warm-up: 15min Z2

Main set:
8x3min Z5 R=3min
15min Z3

Cool down: 10min Z1

🥾 Trail Running – Base Training

Duration : 85 min

D+ : 150

Load (TRIMP) : 160

🫀 Zone 1 : 10 min 🫀 Zone 2 : 75 min

Warm-up: 15min Z2

Main set:
60min Z2 continuous along river paths

Cool down: 10min Z1

🥾 Trail Running – MAP (PMA)

Duration : 85 min

D+ : 1150

Load (TRIMP) : 185

🫀 Zone 1 : 33 min 🫀 Zone 2 : 20 min 🫀 Zone 3 : 16 min 🫀 Zone 4 : 16 min

Warm-up: 20min Z2

Main set:
4x4min Z4 R=5min
2x8min Z3 R=3min

Cool down: 15min Z1

🥾 Trail Running – Base Training

Duration : 85 min

D+ : 200

Load (TRIMP) : 160

🫀 Zone 1 : 10 min 🫀 Zone 2 : 75 min

Warm-up: 15min Z2

Main set:
60min Z2 continuous
varying tempo

Cool down: 10min Z1

🥾 Trail Running – Base Training

Duration : 85 min

D+ : 400

Load (TRIMP) : 160

🫀 Zone 1 : 10 min 🫀 Zone 2 : 75 min

Warm-up: 15min Z2

Main set:
60min Z2 steady

Cool down: 10min Z1

🥾 Trail Running – Trail Specific

Duration : 85 min

D+ : 500

Load (TRIMP) : 175

🫀 Zone 1 : 15 min 🫀 Zone 2 : 50 min 🫀 Zone 3 : 20 min

Warm-up: 20min Z2

Main set:
30min Z2 steady uphill
20min Z3 rapid downhill
repeat 2x

Cool down: 15min Z1

🥾 Trail Running – Specific Pace

Duration : 85 min

D+ : 400

Load (TRIMP) : 200

🫀 Zone 1 : 10 min 🫀 Zone 2 : 45 min 🫀 Zone 3 : 20 min 🫀 Zone 4 : 10 min

Warm-up: 15min Z2

Main set:
10min Z2
20min Z3
10min Z2
10min Z4
10min Z2

Cool down: 10min Z1

🥾 Trail Running – Specific Pace

Duration : 85 min

D+ : 600

Load (TRIMP) : 205

🫀 Zone 1 : 10 min 🫀 Zone 2 : 45 min 🫀 Zone 3 : 15 min 🫀 Zone 4 : 15 min

Warm-up: 15min Z2

Main set:
20min Z2 progressive
15min Z3
15min Z4
10min Z2

Cool down: 10min Z1

🏃‍♂️ Running – V02 Max

Duration : 86 min

Load (TRIMP) : 228

🫀 Zone 1 : 43 min 🫀 Zone 2 : 10 min 🫀 Zone 5 : 33 min

Warm-up: 10 mins in Z2

Session:
33 x 1 min in Z5, R = 1 min

Cool-down: 10 mins in Z1

🏃‍♂️ Running – Threshold

Duration : 86 min

Load (TRIMP) : 173

🫀 Zone 1 : 26 min 🫀 Zone 2 : 33 min 🫀 Zone 3 : 27 min

Warm-up: 15 min in Z2

Session:
9 blocks of :
3 min in Z3
2 min in Z2
R = 2 min between each block

Cool-down: 10 min in Z1

🏊‍♀️ Swimming – V02 Max

Duration : 86 min

Distance : 3150 m

Load (TRIMP) : 294

🫀 Zone 1 : 14 min 🫀 Zone 2 : 4 min 🫀 Zone 3 : 34 min 🫀 Zone 5 : 34 min

Warm-up: 200m in Z2 Swim of choice

Session:
17 blocks of:
50m in Z5 Max effort NC
100m in Z3 Easy breaststroke
R = 30 s between each block

Cool-down: 400m in Z1 Swim of choice

🏠 Indoor Cycling – MAP (PMA)

Duration : 86 min

Load (TRIMP) : 152

🫀 Zone 1 : 62 min 🫀 Zone 2 : 10 min 🫀 Zone 5 : 14 min

Warm-up: 10 min in Z2

Session:
14 x 1 min in Z5 (100% FTP) cadence ~ 100 RPM, R = 4 min

Cool-down: 10 min in Z1

🥾 Trail Running – Hill Repeats

Duration : 86 min

D+ : 500

Load (TRIMP) : 267

🫀 Zone 1 : 10 min 🫀 Zone 2 : 41 min 🫀 Zone 5 : 35 min

Warm-up: 20 min of easy running (Z2) on flat trails.

Session:
5 to 7 repetitions of (4-5 min of uphill in Z4/start Z5 / 2-3 min of recovery in Z1-Z2 on easy descent). Choose a sustained climb (6-10% grade). The goal is to develop power uphill and resilience to intense effort.

Cool-down: 10 min of easy running (Z1).

🥾 Trail Running – Strength

Duration : 86 min

D+ : 800

Load (TRIMP) : 211

🫀 Zone 1 : 21 min 🫀 Zone 2 : 20 min 🫀 Zone 3 : 30 min 🫀 Zone 4 : 15 min

Warm-up: 20min Z2

Main set:
3x(10min Z3 / 5min Z4) R=3min

Cool down: 15min Z1

🥾 Trail Running – Strength

Duration : 86 min

D+ : 600

Load (TRIMP) : 221

🫀 Zone 1 : 31 min 🫀 Zone 2 : 15 min 🫀 Zone 4 : 40 min

Warm-up: 15min Z2

Main set:
8x5min Z4 R=3min

Cool down: 10min Z1

🥾 Trail Running – Hill Repeats

Duration : 86 min

D+ : 600

Load (TRIMP) : 191

🫀 Zone 1 : 31 min 🫀 Zone 2 : 30 min 🫀 Zone 4 : 25 min

Warm-up: 20min Z2

Main set:
5x5min Z4 R=4min
finish with 10min Z2

Cool down: 15min Z1

🥾 Trail Running – Trail Specific

Duration : 86 min

D+ : 500

Load (TRIMP) : 176

🫀 Zone 1 : 26 min 🫀 Zone 2 : 30 min 🫀 Zone 3 : 30 min

Warm-up: 15min Z2

Main set:
5x(6min Z3 uphill / 3min Z2 downhill) R=4min

Cool down: 10min Z1

🥾 Trail Running – Hill Repeats

Duration : 86 min

D+ : 1000

Load (TRIMP) : 181

🫀 Zone 1 : 21 min 🫀 Zone 2 : 35 min 🫀 Zone 3 : 30 min

Warm-up: 20min Z2

Main set:
3x(10min Z3 / 5min Z2) R=3min easy

Cool down: 15min Z1

🥾 Trail Running – V02 Max

Duration : 86 min

D+ : 1200

Load (TRIMP) : 196

🫀 Zone 1 : 36 min 🫀 Zone 2 : 30 min 🫀 Zone 5 : 20 min

Warm-up: 20min Z2

Main set:
4x3min Z5 R=4min
10min Z2 downhill
4x2min Z5 R=3min

Cool down: 15min Z1

🏠 Indoor Cycling – Specific Pace

Duration : 86.5 min

Load (TRIMP) : 151.5

🫀 Zone 1 : 39 min 🫀 Zone 2 : 38 min 🫀 Zone 3 : 3 min 🫀 Zone 4 : 5 min 🫀 Zone 5 : 2 min

Warm-up: 5 min in Z4
3 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:
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

🏃‍♂️ Running – Threshold

Duration : 87 min

Load (TRIMP) : 232

🫀 Zone 1 : 32 min 🫀 Zone 2 : 10 min 🫀 Zone 4 : 45 min

Warm-up: 10 min in Z2

Session:
3 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

🚴‍♂️ Cycling – MAP (PMA)

Duration : 87 min

Load (TRIMP) : 257

🫀 Zone 1 : 37 min 🫀 Zone 2 : 10 min 🫀 Zone 5 : 40 min

Warm-up: 10 mins in Z2

Session:
10 x 4 mins in Z5, R = 3 mins

Cool-down: 10 mins in Z1

🥾 Trail Running – Strength

Duration : 87 min

D+ : 600

Load (TRIMP) : 202

🫀 Zone 1 : 22 min 🫀 Zone 2 : 15 min 🫀 Zone 3 : 50 min

Warm-up: 15min Z2

Main set:
5x10min Z3 R=3min

Cool down: 10min Z1

🥾 Trail Running – Threshold

Duration : 87 min

D+ : 300

Load (TRIMP) : 178

🫀 Zone 1 : 34 min 🫀 Zone 2 : 15 min 🫀 Zone 3 : 38 min

Warm-up: 15min Z2

Main set:
4x(7min Z3 / 3min Z1) R=4min
10min Z3

Cool down: 10min Z1

🥾 Trail Running – Threshold

Duration : 87 min

D+ : 320

Load (TRIMP) : 162

🫀 Zone 1 : 42 min 🫀 Zone 2 : 15 min 🫀 Zone 3 : 30 min

Warm-up: 15min Z2

Main set:
5x(6min Z3 / 4min Z1) R=3min

Cool down: 10min Z1

🥾 Trail Running – Cadence

Duration : 87 min

D+ : 250

Load (TRIMP) : 162

🫀 Zone 1 : 32 min 🫀 Zone 2 : 35 min 🫀 Zone 3 : 20 min

Warm-up: 20min Z2

Main set:
4x(5min Z3 / 2min Z1) R=3min
15min Z2

Cool down: 15min Z1

🥾 Trail Running – Strength x Cadence

Duration : 87 min

D+ : 1200

Load (TRIMP) : 182

🫀 Zone 1 : 22 min 🫀 Zone 2 : 50 min 🫀 Zone 4 : 15 min

Warm-up: 20min Z2

Main set:
15x1min Z4 R=30s
30min Z2

Cool down: 15min Z1

🥾 Trail Running – Fartlek

Duration : 87 min

D+ : 250

Load (TRIMP) : 167

🫀 Zone 1 : 27 min 🫀 Zone 2 : 40 min 🫀 Zone 3 : 20 min

Warm-up: 15min Z2

Main set:
15min Z2
4x(5min Z3 / 2min Z1) R=3min
10min Z2

Cool down: 10min Z1

🥾 Trail Running – Strength x Cadence

Duration : 87 min

D+ : 800

Load (TRIMP) : 169

🫀 Zone 1 : 39 min 🫀 Zone 2 : 26 min 🫀 Zone 3 : 10 min 🫀 Zone 4 : 12 min

Warm-up: 20min Z2

Main set:
6x(2min Z4 / 1min Z2) R=4min
2x(5min Z3 / 2min Z1)

Cool down: 15min Z1

🥾 Trail Running – Strength x Cadence

Duration : 87 min

D+ : 700

Load (TRIMP) : 162

🫀 Zone 1 : 32 min 🫀 Zone 2 : 45 min 🫀 Zone 4 : 10 min

Warm-up: 20min Z2

Main set:
5x(2min Z4 / 1min Z1) R=3min
25min Z2 continuous

Cool down: 15min Z1

🥾 Trail Running – Cadence

Duration : 87 min

D+ : 600

Load (TRIMP) : 154

🫀 Zone 1 : 36 min 🫀 Zone 2 : 35 min 🫀 Zone 3 : 16 min

Warm-up: 20min Z2

Main set:
8x2min Z3 uphill R=3min
15min Z2 downhill

Cool down: 15min Z1

🥾 Trail Running – Fartlek

Duration : 87 min

D+ : 500

Load (TRIMP) : 182

🫀 Zone 1 : 22 min 🫀 Zone 2 : 35 min 🫀 Zone 3 : 30 min

Warm-up: 15min Z2

Main set:
5x(6min Z3 rolling hills / 4min Z2 recovery) R=3min

Cool down: 10min Z1

🥾 Trail Running – Cadence

Duration : 87 min

D+ : 300

Load (TRIMP) : 176

🫀 Zone 1 : 30 min 🫀 Zone 2 : 25 min 🫀 Zone 3 : 32 min

Warm-up: 15min Z2

Main set:
4x(8min Z3 / 2min Z1) R=4min
10min Z2 high turnover

Cool down: 10min Z1

🥾 Trail Running – Technique/Efficiency

Duration : 87 min

D+ : 900

Load (TRIMP) : 187

🫀 Zone 1 : 27 min 🫀 Zone 2 : 40 min 🫀 Zone 4 : 20 min

Warm-up: 20min Z2

Main set:
4x(5min Z4 steep / 5min Z2) R=4min

Cool down: 15min Z1

🏠 Indoor Cycling – Base Training

Duration : 87.5 min

Load (TRIMP) : 181.5

🫀 Zone 1 : 11 min 🫀 Zone 2 : 67 min 🫀 Zone 3 : 3 min 🫀 Zone 4 : 5 min 🫀 Zone 5 : 2 min

Warm-up: 5 min in Z4
3 min in Z3
3 x 30 s in Z5 cadence ~ 100 RPM, R = 30 s
2 min in Z2 cadence ~ 90 RPM

Session:
1h05 in Z2

Cool-down: 10 min in Z1

🏃‍♂️ Running – V02 Max

Duration : 88 min

Load (TRIMP) : 234

🫀 Zone 1 : 44 min 🫀 Zone 2 : 10 min 🫀 Zone 5 : 34 min

Warm-up: 10 mins in Z2

Session:
34 x 1 min in Z5, R = 1 min

Cool-down: 10 mins in Z1

🏃‍♂️ Running – Threshold

Duration : 88 min

Load (TRIMP) : 170

🫀 Zone 1 : 33 min 🫀 Zone 2 : 28 min 🫀 Zone 3 : 27 min

Warm-up: 10 min in Z2

Session:
10 blocks of :
3 min in Z3
2 min in Z2
R = 2 min between each block

Cool-down: 10 min in Z1

🚴‍♂️ Cycling – V02 Max

Duration : 88 min

Load (TRIMP) : 235

🫀 Zone 1 : 40 min 🫀 Zone 2 : 15 min 🫀 Zone 5 : 33 min

Warm-up: 15 min in Z2

Session:
11 x 3 min in Z5, R = 3 min

Cool-down: 10 min in Z1

🥾 Trail Running – Strength x Cadence

Duration : 88 min

D+ : 500

Load (TRIMP) : 150

🫀 Zone 1 : 56 min 🫀 Zone 2 : 20 min 🫀 Zone 4 : 6 min 🫀 Zone 5 : 6 min

Warm-up: 20min Z2

Main set:
4x(90s Z4 / 3min Z1) R=5min
3x(2min Z5 uphill / 2min Z1) R=4min

Cool down: 15min Z1

🥾 Trail Running – Strength x Cadence

Duration : 88 min

D+ : 1000

Load (TRIMP) : 202

🫀 Zone 1 : 20 min 🫀 Zone 2 : 37 min 🫀 Zone 3 : 16 min 🫀 Zone 4 : 15 min

Warm-up: 20min Z2

Main set:
3x(5min Z4 / 3min Z2)
2x(8min Z3 / 4min Z2) R=5min

Cool down: 15min Z1

🥾 Trail Running – Cadence

Duration : 88 min

D+ : 150

Load (TRIMP) : 183

🫀 Zone 1 : 23 min 🫀 Zone 2 : 35 min 🫀 Zone 3 : 30 min

Warm-up: 20min Z2

Main set:
3x(10min Z3 / 5min Z2) R=4min

Cool down: 15min Z1

🥾 Trail Running – Fartlek

Duration : 88 min

D+ : 600

Load (TRIMP) : 183

🫀 Zone 1 : 23 min 🫀 Zone 2 : 35 min 🫀 Zone 3 : 30 min

Warm-up: 20min Z2

Main set:
3x(10min Z3 / 5min Z2) R=4min

Cool down: 15min Z1

🥾 Trail Running – Hill Repeats

Duration : 88 min

D+ : 800

Load (TRIMP) : 204

🫀 Zone 1 : 36 min 🫀 Zone 2 : 20 min 🫀 Zone 4 : 32 min

Warm-up: 20min Z2

Main set:
8x4min Z4 R=3min

Cool down: 15min Z1

🥾 Trail Running – Specific Pace

Duration : 88 min

D+ : 800

Load (TRIMP) : 183

🫀 Zone 1 : 23 min 🫀 Zone 2 : 35 min 🫀 Zone 3 : 30 min

Warm-up: 20min Z2

Main set:
3x(10min Z3 / 5min Z2) R=4min

Cool down: 15min Z1

🥾 Trail Running – Strength

Duration : 88 min

D+ : 1000

Load (TRIMP) : 213

🫀 Zone 1 : 23 min 🫀 Zone 2 : 35 min 🫀 Zone 4 : 30 min

Warm-up: 20min Z2

Main set:
3x(10min Z4 / 5min Z2) R=4min

Cool down: 15min Z1

🏃‍♂️ Running – V02 Max

Duration : 89 min

Load (TRIMP) : 232

🫀 Zone 1 : 42 min 🫀 Zone 2 : 15 min 🫀 Zone 5 : 32 min

Warm-up: 15 mins in Z2

Session:
32 x 1 min in Z5, R = 1 min

Cool-down: 10 mins in Z1

🏃‍♂️ Running – Threshold

Duration : 89 min

Load (TRIMP) : 242

🫀 Zone 1 : 35 min 🫀 Zone 2 : 15 min 🫀 Zone 3 : 9 min 🫀 Zone 5 : 30 min

Warm-up: 15 mins in Z2

Session:
3 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 – MAP (PMA)

Duration : 89 min

Load (TRIMP) : 279

🫀 Zone 1 : 34 min 🫀 Zone 2 : 10 min 🫀 Zone 5 : 45 min

Warm-up: 10 min in Z2

Session:
9 x 5 min in Z5, R = 3 min

Cool-down: 10 min in Z1

🏠 Indoor Cycling – MAP (PMA)

Duration : 89 min

Load (TRIMP) : 212

🫀 Zone 1 : 47 min 🫀 Zone 2 : 15 min 🫀 Zone 5 : 27 min

Warm-up: 15 min in Z2

Session:
3 blocks of :
1 min in Z5 (100% PMA) cadence ~ 100 RPM, R = 1 min
2 min in Z5 (100% PMA) cadence ~ 100 RPM, R = 2 min
3 min in Z5 (100% PMA) cadence ~ 100 RPM, R = 3 min
2 min in Z5 (100% PMA) cadence ~ 100 RPM, R = 2 min
1 min in Z5 (100% PMA) 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 your climbing.

🥾 Trail Running – Specific Pace

Duration : 89 min

Load (TRIMP) : 220

🫀 Zone 1 : 22 min 🫀 Zone 2 : 15 min 🫀 Zone 3 : 40 min 🫀 Zone 4 : 12 min

Warm-up: 15min Z2

Main set:
4x(3min Z4 downhill / 10min Z3 flat) R=4min

Cool down: 10min Z1

🥾 Trail Running – Hill Repeats

Duration : 89 min

D+ : 800

Load (TRIMP) : 183

🫀 Zone 1 : 27 min 🫀 Zone 2 : 30 min 🫀 Zone 3 : 32 min

Warm-up: 20min Z2

Main set:
4x8min Z3 R=4min
finish with 10min Z2

Cool down: 15min Z1

🥾 Trail Running – Threshold

Duration : 89 min

D+ : 1000

Load (TRIMP) : 211

🫀 Zone 1 : 27 min 🫀 Zone 2 : 32 min 🫀 Zone 4 : 30 min

Warm-up: 20min Z2

Main set:
12min Z2
5x6min Z4 hill R=3min

Cool down: 15min Z1

🥾 Trail Running – Trail Specific

Duration : 89 min

Load (TRIMP) : 136

🫀 Zone 1 : 42 min 🫀 Zone 2 : 47 min

Warm-up: 15min Z2

Main set:
4x(8min Z2 technical descent / 5min Z1 flat recovery) R=4min

Cool down: 10min Z1

🏊‍♀️ Swimming – Threshold

Duration : 89 min

Distance : 2500 m

Load (TRIMP) : 250

🫀 Zone 1 : 14 min 🫀 Zone 2 : 8 min 🫀 Zone 3 : 48 min 🫀 Zone 4 : 19 min

Warm-up: 400m freestyle Z2

Main set:
4x(200m medley Z3 / 50m drill) R=45s
100m freestyle Z4 R=20s
4x100m IM Z4 R=25s

Cool down: 300m easy Z1

🏠 Indoor Cycling – V02 Max

Duration : 89.75 min

Load (TRIMP) : 134.75

🫀 Zone 1 : 67 min 🫀 Zone 2 : 15 min 🫀 Zone 5 : 8 min

Warm-up: 15 min in Z2

Session:
3 blocks of :
10 x 15 s in Z5 (100% PMA), R = 1 min 45 s
R = 5 min between each block

Cool-down: 10 min in Z1

Explosive Strength

🏃‍♂️ Running – Base Training

Duration : 90 min

Load (TRIMP) : 170

🫀 Zone 1 : 10 min 🫀 Zone 2 : 80 min

Warm-up: 10 min in Z2

Session:
1h10 in Z2

Cool-down: 10 min in Z1

Focus on your running technique during this session

🏃‍♂️ Running – Threshold

Duration : 90 min

Load (TRIMP) : 205

🫀 Zone 1 : 45 min 🫀 Zone 2 : 10 min 🫀 Zone 4 : 35 min

Warm-up: 10 min in Z2

Session:
7 x 5 min in Z4, R = 5 min

Cool-down: 10 min in Z1

🏃‍♂️ Running – Threshold

Duration : 90 min

Load (TRIMP) : 225

🫀 Zone 1 : 35 min 🫀 Zone 2 : 15 min 🫀 Zone 4 : 40 min

Warm-up: 15 min in Z2

Session:
5 x 8 min in Z4, R = 5 min

Cool-down: 10 min in Z1

🏃‍♂️ Running – Threshold

Duration : 90 min

Load (TRIMP) : 235

🫀 Zone 1 : 35 min 🫀 Zone 2 : 10 min 🫀 Zone 4 : 45 min

Warm-up: 10 min in Z2

Session:
5 x 9 min in Z4, R = 5 min

Cool-down: 10 min in Z1

🚴‍♂️ Cycling – Base Training

Duration : 90 min

Load (TRIMP) : 170

🫀 Zone 1 : 10 min 🫀 Zone 2 : 80 min

Warm-up: 15 min in Z2

Session:
1h05 in Z2

Cool-down: 10 min in Z1

🚴‍♂️ Cycling – Base Training

Duration : 90 min

Load (TRIMP) : 170

🫀 Zone 1 : 10 min 🫀 Zone 2 : 80 min

Warm-up: 10 min in Z2

Session:
1h10 in Z2

Cool-down: 10 min in Z1

🚴‍♂️ Cycling – Threshold

Duration : 90 min

Load (TRIMP) : 235

🫀 Zone 1 : 10 min 🫀 Zone 2 : 15 min 🫀 Zone 3 : 65 min

Warm-up: 15 min in Z2

Session:
1h05 in Z3

Cool-down: 10 min in Z1

🏠 Indoor Cycling – Threshold

Duration : 90 min

Load (TRIMP) : 235

🫀 Zone 1 : 10 min 🫀 Zone 2 : 15 min 🫀 Zone 3 : 65 min

Warm-up: 15 min in Z2

Session:
1h05 in Z3

Cool-down: 10 min in Z1

🏠 Indoor Cycling – MAP (PMA)

Duration : 90 min

Load (TRIMP) : 210

🫀 Zone 1 : 40 min 🫀 Zone 2 : 15 min 🫀 Zone 4 : 35 min

Warm-up: 15 min in Z2

Session:
7 blocks of :
5 min in Z4 (70% FTP) cadence ~ 120 RPM
R = 5 min between each block

Cool-down: 10 min in Z1

🥾 Trail Running – Hill Repeats

Duration : 90 min

D+ : 500

Load (TRIMP) : 250

🫀 Zone 1 : 10 min 🫀 Zone 2 : 40 min 🫀 Zone 4 : 40 min

Warm-up: 20 min in Z2, including 3 progressive accelerations.

Session:
4 x (10 min in Z3/Z4 uphill + 5 min recovery in Z1/Z2 downhill). Slope 6-10%.

Cool-down: 10 min in Z1.

🥾 Trail Running – Trail Specific

Duration : 90 min

D+ : 400

Load (TRIMP) : 245

🫀 Zone 1 : 15 min 🫀 Zone 2 : 35 min 🫀 Zone 4 : 40 min

Warm-up: 20 min in Z2.

Session:
4 to 5 repetitions of (6-8 min of fast running in Z4 on technical and varied terrain / 3 min of active recovery in Z1-Z2 on easier terrain). The goal is to maintain a high speed over prolonged technical sections.

Cool-down: 15 min in Z1.

🚴‍♂️ Cycling – Base Training

Duration : 90 min

D+ : 60

Load (TRIMP) : 175

🫀 Zone 1 : 5 min 🫀 Zone 2 : 85 min

Warm-up: 10 min in Z2

Session:
75 min in Z2 (flat/rolling, 70% aero, simulate hydration intake every 20 min)

Cool-down: 5 min in Z1

🏠 Indoor Cycling – Base Training

Duration : 90 min

Distance : 32 m

D+ : 150

Load (TRIMP) : 175

🫀 Zone 1 : 5 min 🫀 Zone 2 : 85 min

Warm-up: 10 min in Z2

Session:
75 min in Z2 (home trainer, virtual race scenario, 80% aero)

Cool-down: 5 min in Z1

🏠 Indoor Cycling – Base Training

Duration : 90 min

Load (TRIMP) : 160

🫀 Zone 1 : 20 min 🫀 Zone 2 : 70 min

Warm-up: 10 min in Z2 (free cadence)

Session:
3 x (20 min Z2 / 5 min Z1 active recovery)

Cool-down: 5 min in Z1 (free cadence)

🔄 Brick Session – Technique/Efficiency

Duration : 90 min

D+ : 50

Load (TRIMP) : 180

🫀 Zone 1 : 10 min 🫀 Zone 2 : 70 min 🫀 Zone 3 : 10 min

Warm-up: 20 min in Z2 (bike)

Session:
50 min in Z2 (bike with drills), 10 min in Z3 (running with drills)

Cool-down: 10 min in Z1 (running)

Focus on technique and movement efficiency.

🔄 Brick Session – Specific Pace

Duration : 90 min

D+ : 100

Load (TRIMP) : 280

🫀 Zone 1 : 10 min 🫀 Zone 2 : 10 min 🫀 Zone 3 : 30 min 🫀 Zone 4 : 40 min

Warm-up: 10 min in Z2 (running)

Session:
20 min in Z4 (running), 30 min in Z3 (bike), 20 min in Z4 (running)

Cool-down: 10 min in Z1 (running)

Duathlon simulation, working on multiple transitions.

🔄 Brick Session – Hill Repeats

Duration : 90 min

D+ : 700

Load (TRIMP) : 195

🫀 Zone 1 : 45 min 🫀 Zone 2 : 10 min 🫀 Zone 3 : 15 min 🫀 Zone 4 : 15 min 🫀 Zone 5 : 5 min

Warm-up: 10 min in Z2 (bike)

Session:
30 min in Z3 (climbing bike strength), 30 min in Z4 (climbing bike peak power), 10 min in Z5 (hill run)

Cool-down: 10 min in Z1 (running)

Development of strength and power in climbing.

🥾 Trail Running – MAP (PMA)

Duration : 90 min

D+ : 1500

Load (TRIMP) : 206

🫀 Zone 1 : 43 min 🫀 Zone 2 : 20 min 🫀 Zone 4 : 12 min 🫀 Zone 5 : 15 min

Warm-up: 20min Z2

Main set:
5x3min Z5 R=5min
3x4min Z4 R=4min

Cool down: 15min Z1

🥾 Trail Running – Cadence

Duration : 90 min

D+ : 300

Load (TRIMP) : 185

🫀 Zone 1 : 25 min 🫀 Zone 2 : 35 min 🫀 Zone 3 : 30 min

Warm-up: 20min Z2

Main set:
3x(10min Z3 / 5min Z2) R=5min

Cool down: 15min Z1

🥾 Trail Running – Hill Repeats

Duration : 90 min

D+ : 400

Load (TRIMP) : 220

🫀 Zone 1 : 10 min 🫀 Zone 2 : 45 min 🫀 Zone 3 : 20 min 🫀 Zone 4 : 15 min

Warm-up: 15min Z2

Main set:
30min Z2
20min Z3
15min Z4

Cool down: 10min Z1

🥾 Trail Running – Technique/Efficiency

Duration : 90 min

D+ : 700

Load (TRIMP) : 185

🫀 Zone 1 : 25 min 🫀 Zone 2 : 35 min 🫀 Zone 3 : 30 min

Warm-up: 20min Z2

Main set:
3x(10min Z3 varied terrain / 5min Z2 downhill) R=5min

Cool down: 15min Z1

🥾 Trail Running – Specific Pace

Duration : 90 min

D+ : 800

Load (TRIMP) : 215

🫀 Zone 1 : 25 min 🫀 Zone 2 : 35 min 🫀 Zone 4 : 30 min

Warm-up: 20min Z2

Main set:
3x(10min Z4 / 5min Z2) R=5min

Cool down: 15min Z1

🥾 Trail Running – Hill Repeats

Duration : 90 min

D+ : 950

Load (TRIMP) : 190

🫀 Zone 1 : 30 min 🫀 Zone 2 : 20 min 🫀 Zone 3 : 40 min

Warm-up: 20min Z2

Main set:
4x10min Z3 R=5min

Cool down: 15min Z1

🥾 Trail Running – Threshold

Duration : 90 min

D+ : 1200

Load (TRIMP) : 230

🫀 Zone 1 : 25 min 🫀 Zone 2 : 20 min 🫀 Zone 3 : 15 min 🫀 Zone 4 : 30 min

Warm-up: 20min Z2

Main set:
15min Z3
3x10min Z4 hill R=5min

Cool down: 15min Z1

🥾 Trail Running – MAP (PMA)

Duration : 90 min

D+ : 1500

Load (TRIMP) : 200

🫀 Zone 1 : 36 min 🫀 Zone 2 : 30 min 🫀 Zone 4 : 16 min 🫀 Zone 5 : 8 min

Warm-up: 20min Z2

Main set:
4x4min Z4 R=3min
4x2min Z5 R=4min
10min Z2

Cool down: 15min Z1

🥾 Trail Running – MAP (PMA)

Duration : 90 min

D+ : 1400

Load (TRIMP) : 190

🫀 Zone 1 : 30 min 🫀 Zone 2 : 40 min 🫀 Zone 4 : 20 min

Warm-up: 20min Z2

Main set:
4x(5min Z4 / 5min Z2) R=5min

Cool down: 15min Z1

🥾 Trail Running – Strength

Duration : 90 min

D+ : 900

Load (TRIMP) : 180

🫀 Zone 1 : 15 min 🫀 Zone 2 : 60 min 🫀 Zone 3 : 15 min

Warm-up: 20min Z2

Main set:
30min Z2 progressive
15min Z3
10min Z2 easy

Cool down: 15min Z1

🥾 Trail Running – MAP (PMA)

Duration : 90 min

D+ : 800

Load (TRIMP) : 216

🫀 Zone 1 : 36 min 🫀 Zone 2 : 30 min 🫀 Zone 5 : 24 min

Warm-up: 20min Z2

Main set:
8x3min Z5 R=3min
finish with 10min Z2

Cool down: 15min Z1

🥾 Trail Running – Strength

Duration : 90 min

D+ : 800

Load (TRIMP) : 230

🫀 Zone 1 : 30 min 🫀 Zone 2 : 20 min 🫀 Zone 4 : 40 min

Warm-up: 20min Z2

Main set:
4x10min Z4 R=5min

Cool down: 15min Z1

🥾 Trail Running – Technique/Efficiency

Duration : 90 min

D+ : 1000

Load (TRIMP) : 155

🫀 Zone 1 : 25 min 🫀 Zone 2 : 65 min

Warm-up: 20min Z2

Main set:
3x15min Z2 uphill R=5min

Cool down: 15min Z1

🥾 Trail Running – Specific Pace

Duration : 90 min

D+ : 800

Load (TRIMP) : 185

🫀 Zone 1 : 25 min 🫀 Zone 2 : 35 min 🫀 Zone 3 : 30 min

Warm-up: 20min Z2

Main set:
3x(10min Z3 / 5min Z2) R=5min

Cool down: 15min Z1

🥾 Trail Running – Fartlek

Duration : 90 min

D+ : 700

Load (TRIMP) : 205

🫀 Zone 1 : 15 min 🫀 Zone 2 : 35 min 🫀 Zone 3 : 40 min

Warm-up: 20min Z2

Main set:
4x10min Z3 uphill
R=5min Z2 downhill
10min Z2 finale

Cool down: 15min Z1

🥾 Trail Running – Cadence

Duration : 90 min

D+ : 200

Load (TRIMP) : 170

🫀 Zone 1 : 40 min 🫀 Zone 2 : 20 min 🫀 Zone 3 : 30 min

Warm-up: 20min Z2

Main set:
3x(10min Z3 / 5min Z1) R=5min

Cool down: 15min Z1

🥾 Trail Running – Strength x Cadence

Duration : 90 min

D+ : 1000

Load (TRIMP) : 155

🫀 Zone 1 : 55 min 🫀 Zone 2 : 20 min 🫀 Zone 4 : 15 min

Warm-up: 20min Z2

Main set:
5x(3min Z4 / 4min Z1) R=5min

Cool down: 15min Z1

🥾 Trail Running – Threshold

Duration : 90 min

D+ : 950

Load (TRIMP) : 240

🫀 Zone 1 : 20 min 🫀 Zone 2 : 20 min 🫀 Zone 3 : 20 min 🫀 Zone 4 : 30 min

Warm-up: 20min Z2

Main set:
2x15min Z4 R=5min
20min Z3 continuous

Cool down: 15min Z1

🥾 Trail Running – Strength

Duration : 90 min

D+ : 800

Load (TRIMP) : 190

🫀 Zone 1 : 30 min 🫀 Zone 2 : 20 min 🫀 Zone 3 : 40 min

Warm-up: 20min Z2

Main set:
4x10min Z3 R=5min

Cool down: 15min Z1

🥾 Trail Running – Strength x Cadence

Duration : 90 min

D+ : 1200

Load (TRIMP) : 185

🫀 Zone 1 : 35 min 🫀 Zone 2 : 35 min 🫀 Zone 4 : 20 min

Warm-up: 20min Z2

Main set:
5x(4min Z4 / 3min Z2) R=5min

Cool down: 15min Z1

🥾 Trail Running – Technique/Efficiency

Duration : 90 min

D+ : 1000

Load (TRIMP) : 215

🫀 Zone 1 : 25 min 🫀 Zone 2 : 35 min 🫀 Zone 4 : 30 min

Warm-up: 20min Z2

Main set:
3x(10min Z4 uphill pole work / 5min Z2) R=5min

Cool down: 15min Z1

🥾 Trail Running – Specific Pace

Duration : 90 min

D+ : 500

Load (TRIMP) : 185

🫀 Zone 1 : 15 min 🫀 Zone 2 : 55 min 🫀 Zone 3 : 20 min

Warm-up: 20min Z2

Main set:
20min Z2 progressive
20min Z3
15min Z2 easy

Cool down: 15min Z1

🥾 Trail Running – Hill Repeats

Duration : 90 min

D+ : 800

Load (TRIMP) : 190

🫀 Zone 1 : 30 min 🫀 Zone 2 : 20 min 🫀 Zone 3 : 40 min

Warm-up: 20min Z2

Main set:
4x10min Z3 R=5min
include technical terrain

Cool down: 15min Z1

🥾 Trail Running – Hill Repeats

Duration : 90 min

D+ : 1000

Load (TRIMP) : 185

🫀 Zone 1 : 25 min 🫀 Zone 2 : 35 min 🫀 Zone 3 : 30 min

Warm-up: 20min Z2

Main set:
3x(10min Z3 / 5min Z2) R=5min

Cool down: 15min Z1

🥾 Trail Running – Technique/Efficiency

Duration : 90 min

D+ : 1000

Load (TRIMP) : 225

🫀 Zone 1 : 15 min 🫀 Zone 2 : 30 min 🫀 Zone 3 : 30 min 🫀 Zone 4 : 15 min

Warm-up: 20min Z2

Main set:
3x(10min Z3 technical / 5min Z4 aggressive) R=5min Z2

Cool down: 15min Z1

🏃‍♂️ Running – Base Training

Duration : 90 min

Distance : 15 m

Load (TRIMP) : 210

🫀 Zone 2 : 60 min 🫀 Zone 3 : 30 min

Warm-up: 15min jog Z2

Main set:
60min Z2
30min Z3

Cool down: 10min easy Z1

🏃‍♂️ Running – Base Training

Duration : 90 min

Distance : 15 m

Load (TRIMP) : 180

🫀 Zone 2 : 90 min

Warm-up: 15min jog Z2

Main set:
90min Z2

Cool down: 10min easy Z1

🏃‍♂️ Running – Base Training

Duration : 90 min

Distance : 15 m

Load (TRIMP) : 180

🫀 Zone 2 : 90 min

Warm-up: 15min jog Z2

Main set:
90min Z2

Cool down: 10min easy Z1

🏊‍♀️ Swimming – Threshold

Duration : 90 min

Distance : 2500 m

Load (TRIMP) : 248.5

🫀 Zone 1 : 18 min 🫀 Zone 2 : 8 min 🫀 Zone 3 : 45 min 🫀 Zone 4 : 20 min

Warm-up: 400m freestyle Z2

Main set:
10x100m freestyle Z3 R=20s
5x50m kickboard Z4 R=15s
5x50m dolphin kick Z4 R=15s

Cool down: 300m easy Z1

🏊‍♀️ Swimming – V02 Max

Duration : 90.5 min

Distance : 3300 m

Load (TRIMP) : 313.5

🫀 Zone 1 : 12 min 🫀 Zone 2 : 7 min 🫀 Zone 3 : 36 min 🫀 Zone 5 : 36 min

Warm-up: 400m in Z2 PB

Session:
18 blocks of :
50m in Z5 fast NC
100m in Z3 relaxed Breaststroke
R = 30 s between each block

Cool-down: 200m in Z1 Swim of your choice

🏊‍♀️ Swimming – Strength

Duration : 90.75 min

Distance : 3500 m

Load (TRIMP) : 258.9

🫀 Zone 1 : 8 min 🫀 Zone 2 : 10 min 🫀 Zone 3 : 64 min 🫀 Zone 4 : 5 min 🫀 Zone 5 : 4 min

Warm-up: 400m freestyle Z2

Main set:
4x200m paddles freestyle Z3 R=30s
8x100m pull buoy freestyle Z4 R=20s
10x50m sprint freestyle Z5 R=30s

Cool down: 300m easy Z1

🏃‍♂️ Running – Threshold

Duration : 91 min

Load (TRIMP) : 214

🫀 Zone 1 : 40 min 🫀 Zone 2 : 15 min 🫀 Zone 4 : 36 min

Warm-up: 15 min in Z2

Session:
6 x 6 min in Z4, R = 5 min

Cool-down: 10 min in Z1

🏃‍♂️ Running – Threshold

Duration : 91 min

Load (TRIMP) : 210

🫀 Zone 1 : 44 min 🫀 Zone 2 : 15 min 🫀 Zone 3 : 12 min 🫀 Zone 5 : 20 min

Warm-up: 15 mins in Z2

Session:
4 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 – MAP (PMA)

Duration : 91 min

Load (TRIMP) : 274

🫀 Zone 1 : 34 min 🫀 Zone 2 : 15 min 🫀 Zone 5 : 42 min

Warm-up: 15 min in Z2

Session:
7 x 6 min in Z5, R = 4 min

Cool-down: 10 min in Z1

🏊‍♀️ Swimming – Technique/Efficiency

Duration : 91 min

Distance : 4000 m

Load (TRIMP) : 311

🫀 Zone 1 : 15 min 🫀 Zone 2 : 4 min 🫀 Zone 4 : 72 min

Warm-up: 200m in Z2 Swim of choice

Session:
12 blocks of :
300m in Z4 NC max amplitude
R = 1 min between each block

Cool-down: 200m in Z1 Swim of choice

🥾 Trail Running – Strength x Cadence

Duration : 91 min

D+ : 500

Load (TRIMP) : 161

🫀 Zone 1 : 41 min 🫀 Zone 2 : 40 min 🫀 Zone 4 : 10 min

Warm-up: 20min Z2

Main set:
5x(2min Z4 / 2min Z1) R=4min
20min Z2 rolling

Cool down: 15min Z1

🥾 Trail Running – Cadence

Duration : 91 min

D+ : 200

Load (TRIMP) : 175

🫀 Zone 1 : 39 min 🫀 Zone 2 : 20 min 🫀 Zone 3 : 32 min

Warm-up: 20min Z2

Main set:
8x4min Z3 R=2min
10min Z1

Cool down: 15min Z1

🥾 Trail Running – Specific Pace

Duration : 91 min

D+ : 700

Load (TRIMP) : 191

🫀 Zone 1 : 21 min 🫀 Zone 2 : 40 min 🫀 Zone 3 : 30 min

Warm-up: 20min Z2

Main set:
20min Z2
15min Z3
3x5min Z3 R=3min

Cool down: 15min Z1

🥾 Trail Running – Cadence

Duration : 91 min

D+ : 300

Load (TRIMP) : 167

🫀 Zone 1 : 39 min 🫀 Zone 2 : 28 min 🫀 Zone 3 : 24 min

Warm-up: 20min Z2

Main set:
4x(6min Z3 / 2min Z2) R=3min
15min Z1 descent focus

Cool down: 15min Z1

🏃‍♂️ Running – Threshold

Duration : 92 min

Load (TRIMP) : 228

🫀 Zone 1 : 40 min 🫀 Zone 2 : 10 min 🫀 Zone 4 : 42 min

Warm-up: 10 min in Z2

Session:
6 x 7 min in Z4, R = 5 min

Cool-down: 10 min in Z1

🏊‍♀️ Swimming – Technique/Efficiency

Duration : 92 min

Distance : 4100 m

Load (TRIMP) : 298

🫀 Zone 1 : 18 min 🫀 Zone 2 : 8 min 🫀 Zone 4 : 66 min

Warm-up: 400m at Z2 Stroke of choice

Session:
11 blocks of :
300m at Z4 Full stroke Breathing 3/5/7
R = 1 min between each block

Cool-down: 400m at Z1 Stroke of choice

🚴‍♂️ Cycling – Fartlek

Duration : 92 min

Load (TRIMP) : 191

🫀 Zone 1 : 56 min 🫀 Zone 2 : 15 min 🫀 Zone 5 : 21 min

Warm-up: 15 min in Z2

Session:
7 blocks of :
3 x 1 min in Z5 (150% PMA), R = 2 min
R = 3 min between each block

Cool-down: 10 min in Z1

🥾 Trail Running – MAP (PMA)

Duration : 92 min

D+ : 800

Load (TRIMP) : 218

🫀 Zone 1 : 34 min 🫀 Zone 2 : 30 min 🫀 Zone 4 : 16 min 🫀 Zone 5 : 12 min

Warm-up: 20min Z2

Main set:
4x4min Z4 R=3min
6x2min Z5 R=2min
finish with 10min Z2

Cool down: 15min Z1

🥾 Trail Running – MAP (PMA)

Duration : 92 min

D+ : 1200

Load (TRIMP) : 237

🫀 Zone 1 : 37 min 🫀 Zone 2 : 20 min 🫀 Zone 4 : 15 min 🫀 Zone 5 : 20 min

Warm-up: 20min Z2

Main set:
5x4min Z5 R=3min
3x5min Z4 R=5min

Cool down: 15min Z1

🥾 Trail Running – V02 Max

Duration : 92 min

D+ : 1000

Load (TRIMP) : 202

🫀 Zone 1 : 42 min 🫀 Zone 2 : 30 min 🫀 Zone 5 : 20 min

Warm-up: 20min Z2

Main set:
10x(2min Z5 / 1min Z2) R=3min

Cool down: 15min Z1

🥾 Trail Running – MAP (PMA)

Duration : 92 min

D+ : 1200

Load (TRIMP) : 213

🫀 Zone 1 : 43 min 🫀 Zone 2 : 25 min 🫀 Zone 5 : 24 min

Warm-up: 20min Z2

Main set:
8x3min Z5 R=4min
5min Z2

Cool down: 15min Z1

🥾 Trail Running – Fartlek

Duration : 92 min

D+ : 600

Load (TRIMP) : 198

🫀 Zone 1 : 30 min 🫀 Zone 2 : 30 min 🫀 Zone 3 : 20 min 🫀 Zone 4 : 12 min

Warm-up: 20min Z2

Main set:
4x(5min Z3 / 3min Z4) R=5min
10min Z2 descent

Cool down: 15min Z1

🥾 Trail Running – Hill Repeats

Duration : 92 min

D+ : 1000

Load (TRIMP) : 202

🫀 Zone 1 : 32 min 🫀 Zone 2 : 20 min 🫀 Zone 3 : 30 min 🫀 Zone 4 : 10 min

Warm-up: 20min Z2

Main set:
3x10min Z3 R=6min
2x5min Z4 R=5min

Cool down: 15min Z1

🥾 Trail Running – Base Training

Duration : 92 min

D+ : 400

Load (TRIMP) : 169

🫀 Zone 1 : 15 min 🫀 Zone 2 : 77 min

Warm-up: 15min Z2

Main set:
30min Z2
6x2min Z2 hill repeats R=1min
20min Z2

Cool down: 10min Z1

🥾 Trail Running – V02 Max

Duration : 92 min

D+ : 1200

Load (TRIMP) : 208

🫀 Zone 1 : 48 min 🫀 Zone 2 : 20 min 🫀 Zone 5 : 24 min

Warm-up: 20min Z2

Main set:
12x2min Z5 R=3min

Cool down: 15min Z1

🥾 Trail Running – Fartlek

Duration : 92 min

D+ : 600

Load (TRIMP) : 167

🫀 Zone 1 : 37 min 🫀 Zone 2 : 35 min 🫀 Zone 3 : 20 min

Warm-up: 20min Z2

Main set:
5x(4min Z3 / 2min Z1) R=3min
finish with 15min Z2

Cool down: 15min Z1

🏠 Indoor Cycling – Base Training

Duration : 92.5 min

Load (TRIMP) : 191.5

🫀 Zone 1 : 11 min 🫀 Zone 2 : 72 min 🫀 Zone 3 : 3 min 🫀 Zone 4 : 5 min 🫀 Zone 5 : 2 min

Warm-up: 5 min in Z4
3 min in Z3
3 x 30 s in Z5 cadence ~ 100 RPM, R = 30 s
2 min in Z2 cadence ~ 90 RPM

Session:
1h10 in Z2

Cool-down: 10 min in Z1

🏃‍♂️ Running – V02 Max

Duration : 93 min

Load (TRIMP) : 244

🫀 Zone 1 : 44 min 🫀 Zone 2 : 15 min 🫀 Zone 5 : 34 min

Warm-up: 15 min in Z2

Session:
17 x 2 min in Z5, R = 2 min

Cool-down: 10 min in Z1

🏃‍♂️ Running – Threshold

Duration : 93 min

Load (TRIMP) : 252

🫀 Zone 1 : 30 min 🫀 Zone 2 : 15 min 🫀 Zone 4 : 48 min

Warm-up: 15 mins in Z2

Session:
4 x 12 mins in Z4, R = 5 mins

Cool-down: 10 mins in Z1

🏃‍♂️ Running – Fartlek

Duration : 93 min

Load (TRIMP) : 208

🫀 Zone 1 : 41 min 🫀 Zone 2 : 10 min 🫀 Zone 3 : 24 min 🫀 Zone 4 : 15 min 🫀 Zone 5 : 3 min

Warm-up: 10 mins in Z2

Session:
3 blocks of :
8 mins in Z3, R = 4 mins
5 mins in Z4, R = 4 mins
1 min in Z5, R = 1 min
R = 2 mins between each block

Cool-down: 10 mins in Z1

🏠 Indoor Cycling – Strength

Duration : 93 min

Load (TRIMP) : 230

🫀 Zone 1 : 22 min 🫀 Zone 2 : 38 min 🫀 Zone 3 : 3 min 🫀 Zone 4 : 29 min 🫀 Zone 5 : 2 min

Warm-up: 5 min in Z4
3 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 :
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

Duration : 93 min

Load (TRIMP) : 175

🫀 Zone 1 : 11 min 🫀 Zone 2 : 82 min

Warm-up: 10 min in Z2 (free cadence)

Session:
6 x (8 min Z2 cadence 75 RPM / 4 min Z2 cadence 95 RPM) R=1 min Z1 between each block

Cool-down: 5 min in Z1 (free cadence)

🥾 Trail Running – Specific Pace

Duration : 93 min

D+ : 600

Load (TRIMP) : 198

🫀 Zone 1 : 33 min 🫀 Zone 2 : 15 min 🫀 Zone 3 : 45 min

Warm-up: 15min Z2

Main set:
3x(15min Z3 / 5min Z1) R=4min

Cool down: 10min Z1

🥾 Trail Running – Threshold

Duration : 93 min

D+ : 1500

Load (TRIMP) : 193

🫀 Zone 1 : 33 min 🫀 Zone 2 : 20 min 🫀 Zone 3 : 40 min

Warm-up: 20min Z2

Main set:
2x(20min Z3 / 5min Z1) R=8min

Cool down: 15min Z1

🥾 Trail Running – Cadence

Duration : 93 min

D+ : 450

Load (TRIMP) : 163

🫀 Zone 1 : 48 min 🫀 Zone 2 : 20 min 🫀 Zone 3 : 25 min

Warm-up: 20min Z2

Main set:
5x(5min Z3 on hill / 5min Z1) R=2min

Cool down: 15min Z1

🥾 Trail Running – MAP (PMA)

Duration : 93 min

D+ : 800

Load (TRIMP) : 221

🫀 Zone 1 : 37 min 🫀 Zone 2 : 20 min 🫀 Zone 4 : 36 min

Warm-up: 20min Z2

Main set:
12x3min Z4 R=2min

Cool down: 15min Z1

🥾 Trail Running – Threshold

Duration : 93 min

D+ : 800

Load (TRIMP) : 185

🫀 Zone 1 : 37 min 🫀 Zone 2 : 20 min 🫀 Zone 3 : 36 min

Warm-up: 20min Z2

Main set:
3x(12min Z3 / 4min Z1) R=5min

Cool down: 15min Z1

🥾 Trail Running – Specific Pace

Duration : 93 min

D+ : 500

Load (TRIMP) : 213

🫀 Zone 1 : 18 min 🫀 Zone 2 : 30 min 🫀 Zone 3 : 45 min

Warm-up: 15min Z2

Main set:
3x(15min Z3 / 5min Z2) R=4min

Cool down: 10min Z1

🏊‍♀️ Swimming – V02 Max

Duration : 93.5 min

Distance : 3350 m

Load (TRIMP) : 328.5

🫀 Zone 1 : 11 min 🫀 Zone 2 : 7 min 🫀 Zone 3 : 38 min 🫀 Zone 5 : 38 min

Warm-up: 400m in Z2 PB

Session:
19 blocks of :
50m in Z5 fast NC
100m in Z3 relaxed Breaststroke
R = 30 s between each block

Cool-down: 100m in Z1 4 Strokes

🚴‍♂️ Cycling – V02 Max

Duration : 94 min

Load (TRIMP) : 253

🫀 Zone 1 : 43 min 🫀 Zone 2 : 15 min 🫀 Zone 5 : 36 min

Warm-up: 15 min in Z2

Session:
12 x 3 min in Z5, R = 3 min

Cool-down: 10 min in Z1

🏠 Indoor Cycling – MAP (PMA)

Duration : 94 min

Load (TRIMP) : 183

🫀 Zone 1 : 68 min 🫀 Zone 2 : 2 min 🫀 Zone 3 : 3 min 🫀 Zone 4 : 5 min 🫀 Zone 5 : 17 min

Warm-up: 5 min in Z4
3 min in Z3
3 x 30 s in Z5 cadence ~ 100 RPM, R = 30 s
2 min in Z2 cadence ~ 90 RPM

Session:
15 x 1 min in Z5 (100% FTP) cadence ~ 100 RPM, R = 4 min

Cool-down: 10 min in Z1

🥾 Trail Running – Threshold

Duration : 94 min

D+ : 350

Load (TRIMP) : 212

🫀 Zone 1 : 20 min 🫀 Zone 2 : 30 min 🫀 Zone 3 : 44 min

Warm-up: 20min Z2

Main set:
2x(12min Z3 / 5min Z2) R=5min
20min Z3 finish

Cool down: 15min Z1

🥾 Trail Running – Strength

Duration : 94 min

D+ : 1300

Load (TRIMP) : 204

🫀 Zone 1 : 29 min 🫀 Zone 2 : 20 min 🫀 Zone 3 : 45 min

Warm-up: 20min Z2

Main set:
3x15min Z3 R=7min

Cool down: 15min Z1

🥾 Trail Running – Hill Repeats

Duration : 94 min

D+ : 800

Load (TRIMP) : 190

🫀 Zone 1 : 30 min 🫀 Zone 2 : 32 min 🫀 Zone 3 : 32 min

Warm-up: 20min Z2

Main set:
4x8min Z3 R=5min
12min Z2

Cool down: 15min Z1

🥾 Trail Running – Hill Repeats

Duration : 94 min

D+ : 1200

Load (TRIMP) : 186

🫀 Zone 1 : 38 min 🫀 Zone 2 : 20 min 🫀 Zone 3 : 36 min

Warm-up: 20min Z2

Main set:
3x(12min Z3 / 5min Z1) R=4min

Cool down: 15min Z1

🥾 Trail Running – Strength

Duration : 94 min

D+ : 600

Load (TRIMP) : 226

🫀 Zone 1 : 30 min 🫀 Zone 2 : 20 min 🫀 Zone 3 : 20 min 🫀 Zone 4 : 24 min

Warm-up: 20min Z2

Main set:
20min Z3 continuous threshold
6x4min Z4 R=3min

Cool down: 15min Z1

🥾 Trail Running – Cadence

Duration : 94 min

D+ : 300

Load (TRIMP) : 224

🫀 Zone 1 : 24 min 🫀 Zone 2 : 40 min 🫀 Zone 4 : 30 min

Warm-up: 20min Z2

Main set:
10x3min Z4 R=1min
20min Z2

Cool down: 15min Z1

🥾 Trail Running – Threshold

Duration : 94 min

D+ : 700

Load (TRIMP) : 189

🫀 Zone 1 : 39 min 🫀 Zone 2 : 15 min 🫀 Zone 3 : 40 min

Warm-up: 15min Z2

Main set:
4x(10min Z3 / 5min Z1) R=3min

Cool down: 10min Z1

🥾 Trail Running – Cadence

Duration : 94 min

D+ : 350

Load (TRIMP) : 204

🫀 Zone 1 : 44 min 🫀 Zone 2 : 20 min 🫀 Zone 4 : 30 min

Warm-up: 20min Z2

Main set:
3x(10min Z4 / 5min Z1) R=7min

Cool down: 15min Z1

🥾 Trail Running – MAP (PMA)

Duration : 94 min

D+ : 1200

Load (TRIMP) : 234

🫀 Zone 1 : 34 min 🫀 Zone 2 : 20 min 🫀 Zone 4 : 40 min

Warm-up: 20min Z2

Main set:
20x2min Z4 R=1min

Cool down: 15min Z1

🏠 Indoor Cycling – Threshold

Duration : 94.5 min

Load (TRIMP) : 261.5

🫀 Zone 1 : 11 min 🫀 Zone 2 : 5 min 🫀 Zone 3 : 75 min 🫀 Zone 4 : 2 min 🫀 Zone 5 : 2 min

Warm-up: 3 min in Z2
5 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:
1h10 in Z3

Cool-down: 10 min in Z1

🏠 Indoor Cycling – MAP (PMA)

Duration : 94.5 min

Load (TRIMP) : 212.5

🫀 Zone 1 : 58 min 🫀 Zone 2 : 10 min 🫀 Zone 5 : 27 min

Warm-up: 10 min in Z2

Session:
6 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

Duration : 95 min

Load (TRIMP) : 180

🫀 Zone 1 : 10 min 🫀 Zone 2 : 85 min

Warm-up: 10 min in Z2

Session:
1h15 in Z2

Cool-down: 10 min in Z1

Try to do this session on an empty stomach if possible

🏃‍♂️ Running – Threshold

Duration : 95 min

Load (TRIMP) : 260

🫀 Zone 1 : 30 min 🫀 Zone 2 : 15 min 🫀 Zone 4 : 50 min

Warm-up: 15 min in Z2

Session:
2 x 25 min in Z4, R = 10 min

Cool-down: 10 min in Z1

🏃‍♂️ Running – V02 Max

Duration : 95 min

Load (TRIMP) : 250

🫀 Zone 1 : 45 min 🫀 Zone 2 : 15 min 🫀 Zone 5 : 35 min

Warm-up: 15 mins in Z2

Session:
35 x 1 min in Z5, R = 1 min

Cool-down: 10 mins in Z1

🏃‍♂️ Running – Threshold

Duration : 95 min

Load (TRIMP) : 209

🫀 Zone 1 : 26 min 🫀 Zone 2 : 24 min 🫀 Zone 3 : 45 min

Warm-up: 15 min in Z2

Session:
9 blocks of :
5 min in Z3
1 min in Z2
R = 2 min between each block

Cool-down: 10 min in Z1

🏃‍♂️ Running – Threshold

Duration : 95 min

Load (TRIMP) : 266

🫀 Zone 1 : 20 min 🫀 Zone 2 : 27 min 🫀 Zone 4 : 48 min

Warm-up: 15 min in Z2

Session:
6 blocks of :
8 min in Z4
2 min in Z2
R = 2 min between each block

Cool-down: 10 min in Z1

🏊‍♀️ Swimming – Technique/Efficiency

Duration : 95 min

Distance : 4200 m

Load (TRIMP) : 315

🫀 Zone 1 : 19 min 🫀 Zone 2 : 4 min 🫀 Zone 4 : 72 min

Warm-up:200m at Z2 with Pull Buoy

Session:
12 blocks of:
300m at Z4 Full stroke Breathing 3/5/7
R = 1 min between each block

Cool-down:400m at Z1 using 4 strokes

🚴‍♂️ Cycling – Base Training

Duration : 95 min

Load (TRIMP) : 180

🫀 Zone 1 : 10 min 🫀 Zone 2 : 85 min

Warm-up: 10 min in Z2

Session:
1h15 in Z2

Cool-down: 10 min in Z1

🚴‍♂️ Cycling – Threshold

Duration : 95 min

Load (TRIMP) : 250

🫀 Zone 1 : 10 min 🫀 Zone 2 : 15 min 🫀 Zone 3 : 70 min

Warm-up: 15 min in Z2

Session:
1h10 in Z3

Cool-down: 10 min in Z1

🔄 Brick Session – Threshold

Duration : 95 min

Load (TRIMP) : 330

🫀 Zone 1 : 10 min 🫀 Zone 2 : 10 min 🫀 Zone 4 : 75 min

Warm-up: Running: 10 min in Z2

Session:
Running: 30 min in Z4
Bike: 45 min in Z4

Cool-down: 10 min in Z1

🏠 Indoor Cycling – Threshold

Duration : 95 min

Load (TRIMP) : 255

🫀 Zone 1 : 10 min 🫀 Zone 2 : 10 min 🫀 Zone 3 : 75 min

Warm-up: 10 min in Z2

Session:
1h15 in Z3

Cool-down: 10 min in Z1

🏠 Indoor Cycling – Threshold

Duration : 95 min

Load (TRIMP) : 165

🫀 Zone 1 : 25 min 🫀 Zone 2 : 70 min

Warm-up: 10 min in Z2

Session:
2 blocks of :
2 x 15 min in Z2, R = 5 min
R = 5 min between each block

Cool-down: 10 min in Z1

SV1 threshold

🚴‍♂️ Cycling – Threshold

Duration : 95 min

Load (TRIMP) : 290

🫀 Zone 1 : 20 min 🫀 Zone 2 : 15 min 🫀 Zone 4 : 60 min

Warm-up: 15 min in Z2

Session:
2 x 30 min in Z4, R = 10 min

Cool-down: 10 min in Z1

🏠 Indoor Cycling – V02 Max

Duration : 95 min

Load (TRIMP) : 182

🫀 Zone 1 : 47 min 🫀 Zone 2 : 35 min 🫀 Zone 5 : 13 min

Warm-up: 15 min in Z2

Session:
2 blocks of :
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
R = 5 min between each block

Cool-down: 10 min in Z1

Explosive Strength

🏠 Indoor Cycling – V02 Max

Duration : 95 min

Load (TRIMP) : 220

🫀 Zone 1 : 47 min 🫀 Zone 2 : 2 min 🫀 Zone 3 : 23 min 🫀 Zone 4 : 17 min 🫀 Zone 5 : 7 min

Warm-up: 5 min in Z4
3 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 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

🚴‍♂️ Cycling – Base Training

Duration : 95 min

D+ : 80

Load (TRIMP) : 185

🫀 Zone 1 : 5 min 🫀 Zone 2 : 90 min

Warm-up: 10 min in Z2 (beginning)

Session:
80 min in Z2 (progressive: low Z2 then high Z2 at the end, 75% aero)

Cool-down: 5 min in Z1

🚴‍♂️ Cycling – Base Training

Duration : 95 min

D+ : 350

Load (TRIMP) : 185

🫀 Zone 1 : 5 min 🫀 Zone 2 : 90 min

Warm-up: 10 min in Z2 (flat)

Session:
80 min in Z2 (hilly course, maintain Z2 uphill/downhill, 60% aero)

Cool-down: 5 min in Z1

🚴‍♂️ Cycling – Technique/Efficiency

Duration : 95 min

D+ : 120

Load (TRIMP) : 185

🫀 Zone 1 : 5 min 🫀 Zone 2 : 90 min

Warm-up: 10 min in Z2

Session:
80 min in Z2 (on a 5-10km circuit, 70% aero)

Cool-down: 5 min in Z1

🚴‍♂️ Cycling – Technique/Efficiency

Duration : 95 min

D+ : 80

Load (TRIMP) : 185

🫀 Zone 1 : 5 min 🫀 Zone 2 : 90 min

Warm-up: 10 min in Z2

Session:
80 min in Z2 (with a partner, maintaining a steady pace, 60% aero)

Cool-down: 5 min in Z1

🚴‍♂️ Cycling – Technique/Efficiency

Duration : 95 min

D+ : 80

Load (TRIMP) : 185

🫀 Zone 1 : 5 min 🫀 Zone 2 : 90 min

Warm-up: 10 min in Z2

Session:
80 min in Z2 (with a group, alternating lead/follower position)

Cool-down: 5 min in Z1

🔄 Brick Session – Base Training

Duration : 95 min

Distance : 35 m

D+ : 50

Load (TRIMP) : 185

🫀 Zone 1 : 5 min 🫀 Zone 2 : 90 min

Bike :
75 min in Z2 (flat, 80% aero)

Quick Transition :
Quick change from bike to run

Run :
15 min in Z2 (running, easy pace)

Cool-down: 5 min in Z1 (bike)

🚴‍♂️ Cycling – Technique/Efficiency

Duration : 95 min

D+ : 100

Load (TRIMP) : 185

🫀 Zone 1 : 5 min 🫀 Zone 2 : 90 min

Warm-up: 10 min in Z2

Session:
80 min in Z2 (route with cobblestones/bad surface sections, 60% aero)

Cool-down: 5 min in Z1

🚴‍♂️ Cycling – Technique/Efficiency

Duration : 95 min

D+ : 250

Load (TRIMP) : 185

🫀 Zone 1 : 5 min 🫀 Zone 2 : 90 min

Warm-up: 10 min in Z2

Session:
80 min in Z2 (course with short, steep climbs/descents (bridges/viaducts), 60% aero on flat)

Cool-down: 5 min in Z1

🚴‍♂️ Cycling – Technique/Efficiency

Duration : 95 min

D+ : 80

Load (TRIMP) : 185

🫀 Zone 1 : 5 min 🫀 Zone 2 : 90 min

Warm-up: 10 min in Z2

Session:
80 min in Z2 (with a group, course with turns, focus on smoothness and safety in the group)

Cool-down: 5 min in Z1

🚴‍♂️ Cycling – Technique/Efficiency

Duration : 95 min

D+ : 100

Load (TRIMP) : 185

🫀 Zone 1 : 5 min 🫀 Zone 2 : 90 min

Warm-up: 10 min in Z2

Session:
80 min in Z2 (course with wet/slippery sections, focus on caution and smoothness, 50% aero)

Cool-down: 5 min in Z1

🚴‍♂️ Cycling – Technique/Efficiency

Duration : 95 min

D+ : 80

Load (TRIMP) : 185

🫀 Zone 1 : 5 min 🫀 Zone 2 : 90 min

Warm-up: 10 min in Z2

Session:
80 min in Z2 (in hot weather, focus on hydration and maintaining effort, 60% aero)

Cool-down: 5 min in Z1

🚴‍♂️ Cycling – Technique/Efficiency

Duration : 95 min

D+ : 100

Load (TRIMP) : 185

🫀 Zone 1 : 5 min 🫀 Zone 2 : 90 min

Warm-up: 10 min in Z2

Session:
80 min in Z2 (route with degraded sections (potholes, cracks), focus on vigilance and handling)

Cool-down: 5 min in Z1

🏠 Indoor Cycling – Base Training

Duration : 95 min

Load (TRIMP) : 185

🫀 Zone 1 : 5 min 🫀 Zone 2 : 90 min

Warm-up: 15 min in Z2 (free cadence)

Session:
1h15 in continuous Z2 (free cadence)

Cool-down: 5 min in Z1 (free cadence)

🔄 Brick Session – Threshold

Duration : 95 min

D+ : 200

Load (TRIMP) : 245

🫀 Zone 1 : 10 min 🫀 Zone 2 : 35 min 🫀 Zone 3 : 35 min 🫀 Zone 4 : 15 min

Warm-up: 15 mins in Z2 (cycling)

Session:
40 mins in Z2-Z3 (progressive cycling), 30 mins in Z3-Z4 (progressive running)

Cool-down: 10 mins in Z1 (running)

Intensity progression during the transition.

🥾 Trail Running – MAP (PMA)

Duration : 95 min

D+ : 1000

Load (TRIMP) : 211

🫀 Zone 1 : 43 min 🫀 Zone 2 : 20 min 🫀 Zone 4 : 32 min

Warm-up: 20min Z2

Main set:
8x4min Z4 R=4min

Cool down: 15min Z1

🥾 Trail Running – Hill Repeats

Duration : 95 min

D+ : 800

Load (TRIMP) : 200

🫀 Zone 1 : 30 min 🫀 Zone 2 : 25 min 🫀 Zone 3 : 40 min

Warm-up: 20min Z2

Main set:
4x10min Z3 R=5min
5min Z2 easy

Cool down: 15min Z1

🥾 Trail Running – Specific Pace

Duration : 95 min

D+ : 700

Load (TRIMP) : 260

🫀 Zone 1 : 15 min 🫀 Zone 2 : 20 min 🫀 Zone 3 : 35 min 🫀 Zone 4 : 25 min

Warm-up: 20min Z2

Main set:
15min Z3
10min Z4
10min Z3
15min Z4
10min Z3

Cool down: 15min Z1

🥾 Trail Running – Base Training

Duration : 95 min

D+ : 300

Load (TRIMP) : 155

🫀 Zone 1 : 35 min 🫀 Zone 2 : 60 min

Warm-up: 15min Z2

Main set:
3x(15min Z2 / 5min Z1) R=5min

Cool down: 10min Z1

🥾 Trail Running – Threshold

Duration : 95 min

D+ : 950

Load (TRIMP) : 185

🫀 Zone 1 : 25 min 🫀 Zone 2 : 50 min 🫀 Zone 3 : 20 min

Warm-up: 20min Z2

Main set:
30min Z2 with hills
20min Z3 continuous
10min Z1

Cool down: 15min Z1

🥾 Trail Running – Trail Specific

Duration : 95 min

D+ : 800

Load (TRIMP) : 195

🫀 Zone 1 : 15 min 🫀 Zone 2 : 60 min 🫀 Zone 3 : 20 min

Warm-up: 20min Z2

Main set:
40min Z2 progressive uphill
continue 20min Z3

Cool down: 15min Z1

🥾 Trail Running – Specific Pace

Duration : 95 min

Load (TRIMP) : 205

🫀 Zone 1 : 15 min 🫀 Zone 2 : 50 min 🫀 Zone 3 : 30 min

Warm-up: 20min Z2

Main set:
20min Z2
30min Z3
10min Z2

Cool down: 15min Z1

🥾 Trail Running – Technique/Efficiency

Duration : 95 min

D+ : 800

Load (TRIMP) : 205

🫀 Zone 1 : 25 min 🫀 Zone 2 : 30 min 🫀 Zone 3 : 40 min

Warm-up: 20min Z2

Main set:
2x(20min Z3 uphill with poles / 5min Z2) R=10min

Cool down: 15min Z1

🥾 Trail Running – Strength

Duration : 95 min

D+ : 700

Load (TRIMP) : 215

🫀 Zone 1 : 15 min 🫀 Zone 2 : 50 min 🫀 Zone 3 : 20 min 🫀 Zone 4 : 10 min

Warm-up: 20min Z2

Main set:
30min Z2 progressive
20min Z3
10min Z4

Cool down: 15min Z1

🥾 Trail Running – Trail Specific

Duration : 95 min

D+ : 900

Load (TRIMP) : 200

🫀 Zone 1 : 50 min 🫀 Zone 2 : 15 min 🫀 Zone 4 : 30 min

Warm-up: 15min Z2

Main set:
5x(6min Z4 steep climb / 4min Z1 descent) R=5min

Cool down: 10min Z1

🥾 Trail Running – Strength

Duration : 95 min

D+ : 400

Load (TRIMP) : 210

🫀 Zone 1 : 30 min 🫀 Zone 2 : 15 min 🫀 Zone 3 : 50 min

Warm-up: 15min Z2

Main set:
5x10min Z3 R=5min

Cool down: 10min Z1

🥾 Trail Running – Trail Specific

Duration : 95 min

D+ : 1000

Load (TRIMP) : 215

🫀 Zone 1 : 15 min 🫀 Zone 2 : 50 min 🫀 Zone 3 : 20 min 🫀 Zone 4 : 10 min

Warm-up: 20min Z2

Main set:
30min Z2 uphill
20min Z3 uphill
10min Z4 summit

Cool down: 15min Z1

🥾 Trail Running – Trail Specific

Duration : 95 min

D+ : 1500

Load (TRIMP) : 190

🫀 Zone 1 : 15 min 🫀 Zone 2 : 65 min 🫀 Zone 3 : 15 min

Warm-up: 20min Z2

Main set:
45min Z2 uphill
15min Z3 technical
repeat 3x

Cool down: 15min Z1

🥾 Trail Running – Trail Specific

Duration : 95 min

D+ : 1500

Load (TRIMP) : 205

🫀 Zone 1 : 15 min 🫀 Zone 2 : 50 min 🫀 Zone 3 : 30 min

Warm-up: 20min Z2

Main set:
10min Z2 gradual climb
30min Z3 steep sections
finish with 20min Z2 descent

Cool down: 15min Z1

🥾 Trail Running – Technique/Efficiency

Duration : 96 min

D+ : 500

Load (TRIMP) : 227

🫀 Zone 1 : 25 min 🫀 Zone 2 : 41 min 🫀 Zone 4 : 30 min

Warm-up: 20min Z2

Main set:
3x(10min Z4 downhill focus / 7min Z2 steady uphill) R=5min

Cool down: 15min Z1

🥾 Trail Running – Strength

Duration : 96 min

D+ : 500

Load (TRIMP) : 241

🫀 Zone 1 : 31 min 🫀 Zone 2 : 25 min 🫀 Zone 4 : 40 min

Warm-up: 15min Z2

Main set:
8x5min Z4 R=3min
finish with 10min Z2

Cool down: 10min Z1

🥾 Trail Running – Threshold

Duration : 96 min

D+ : 600

Load (TRIMP) : 191

🫀 Zone 1 : 41 min 🫀 Zone 2 : 15 min 🫀 Zone 3 : 40 min

Warm-up: 15min Z2

Main set:
5x(8min Z3 / 3min Z1) R=4min

Cool down: 10min Z1

🏊‍♀️ Swimming – V02 Max

Duration : 96.5 min

Distance : 3400 m

Load (TRIMP) : 340.5

🫀 Zone 1 : 13 min 🫀 Zone 2 : 4 min 🫀 Zone 3 : 40 min 🫀 Zone 5 : 40 min

Warm-up: 200m in Z2 PB PQ

Session:
20 blocks of :
50m in Z5 fast NC
100m in Z3 relaxed Breaststroke
R = 30 s between each block

Cool-down: 200m in Z1 4 Strokes

🏃‍♂️ Running – V02 Max

Duration : 97 min

Load (TRIMP) : 256

🫀 Zone 1 : 46 min 🫀 Zone 2 : 15 min 🫀 Zone 5 : 36 min

Warm-up: 15 mn in Zone 2

Session:
36 x 1 mn in Zone 5, R = 1 mn

Cool-down: 10 mn in Zone 1

🏃‍♂️ Running – V02 Max

Duration : 97 min

Load (TRIMP) : 256

🫀 Zone 1 : 46 min 🫀 Zone 2 : 15 min 🫀 Zone 5 : 36 min

Warm-up: 15 min in Z2

Session:
18 x 2 min in Z5, R = 2 min

Cool-down: 10 min in Z1

🏃‍♂️ Running – Threshold

Duration : 97 min

Load (TRIMP) : 220

🫀 Zone 1 : 46 min 🫀 Zone 2 : 15 min 🫀 Zone 4 : 36 min

Warm-up: 15 min in Z2

Session:
9 x 4 min in Z4, R = 4 min

Cool-down: 10 min in Z1

🏃‍♂️ Running – Threshold

Duration : 97 min

Load (TRIMP) : 233

🫀 Zone 1 : 45 min 🫀 Zone 2 : 10 min 🫀 Zone 4 : 42 min

Warm-up: 10 min in Z2

Session:
7 x 6 min in Z4, R = 5 min

Cool-down: 10 min in Z1

🚴‍♂️ Cycling – MAP (PMA)

Duration : 97 min

Load (TRIMP) : 307

🫀 Zone 1 : 37 min 🫀 Zone 2 : 10 min 🫀 Zone 5 : 50 min

Warm-up: 10 min in Z2

Session:
10 x 5 min in Z5, R = 3 min

Cool-down: 10 min in Z1

🚴‍♂️ Cycling – Fartlek

Duration : 97 min

Load (TRIMP) : 203

🫀 Zone 1 : 63 min 🫀 Zone 2 : 10 min 🫀 Zone 5 : 24 min

Warm-up: 10 min in Z2

Session:
8 blocks of :
3 x 1 min in Z5 (150% PMA), R = 2 min
R = 3 min between each block

Cool-down: 10 min in Z1

🥾 Trail Running – Strength x Cadence

Duration : 97 min

D+ : 600

Load (TRIMP) : 183

🫀 Zone 1 : 44 min 🫀 Zone 2 : 32 min 🫀 Zone 3 : 15 min 🫀 Zone 5 : 6 min

Warm-up: 20min Z2

Main set:
6x(1min Z5 / 2min Z2) R=4min
3x(5min Z3 / 3min Z1) rolling

Cool down: 15min Z1

🥾 Trail Running – Hill Repeats

Duration : 97 min

D+ : 1100

Load (TRIMP) : 227

🫀 Zone 1 : 27 min 🫀 Zone 2 : 40 min 🫀 Zone 4 : 30 min

Warm-up: 20min Z2

Main set:
5x(6min Z4 / 4min Z2) R=3min

Cool down: 15min Z1

🥾 Trail Running – Strength x Cadence

Duration : 97 min

D+ : 1200

Load (TRIMP) : 182

🫀 Zone 1 : 30 min 🫀 Zone 2 : 49 min 🫀 Zone 3 : 18 min

Warm-up: 20min Z2

Main set:
6x(3min Z3 / 90sec Z2) R=3min
20min Z2

Cool down: 15min Z1

🥾 Trail Running – Technique/Efficiency

Duration : 97 min

D+ : 450

Load (TRIMP) : 212

🫀 Zone 1 : 22 min 🫀 Zone 2 : 35 min 🫀 Zone 3 : 40 min

Warm-up: 15min Z2

Main set:
4x(10min Z3 gradual uphill / 5min Z2 flat trail) R=4min

Cool down: 10min Z1

🥾 Trail Running – MAP (PMA)

Duration : 97 min

D+ : 700

Load (TRIMP) : 212

🫀 Zone 1 : 42 min 🫀 Zone 2 : 25 min 🫀 Zone 4 : 30 min

Warm-up: 20min Z2

Main set:
10x3min Z4 R=3min
5min Z2 cool

Cool down: 15min Z1

🥾 Trail Running – Trail Specific

Duration : 97 min

D+ : 300

Load (TRIMP) : 192

🫀 Zone 1 : 42 min 🫀 Zone 2 : 15 min 🫀 Zone 3 : 40 min

Warm-up: 15min Z2

Main set:
4x(10min Z3 technical trail / 5min Z1) R=4min

Cool down: 10min Z1

🥾 Trail Running – Strength

Duration : 97 min

D+ : 850

Load (TRIMP) : 237

🫀 Zone 1 : 27 min 🫀 Zone 2 : 20 min 🫀 Zone 3 : 40 min 🫀 Zone 5 : 10 min

Warm-up: 20min Z2

Main set:
5x(8min Z3 / 2min Z5) R=3min

Cool down: 15min Z1

🏃‍♂️ Running – V02 Max

Duration : 98 min

Load (TRIMP) : 264

🫀 Zone 1 : 49 min 🫀 Zone 2 : 10 min 🫀 Zone 5 : 39 min

Warm-up: 10 mn in Zone 2

Session:
39 x 1 mn in Zone 5, R = 1 mn

Cool-down: 10 mn in Zone 1

🚴‍♂️ Cycling – MAP (PMA)

Duration : 98 min

Load (TRIMP) : 309

🫀 Zone 1 : 34 min 🫀 Zone 2 : 15 min 🫀 Zone 5 : 49 min

Warm-up: 15 min in Z2

Session:
7 x 7 min in Z5, R = 4 min

Cool-down: 10 min in Z1

🥾 Trail Running – Fartlek

Duration : 98 min

D+ : 500

Load (TRIMP) : 189

🫀 Zone 1 : 27 min 🫀 Zone 2 : 51 min 🫀 Zone 3 : 20 min

Warm-up: 20min Z2

Main set:
6min Z2
5x(4min Z3 up / 3min Z2 down) R=3min
10min Z2

Cool down: 15min Z1

🥾 Trail Running – MAP (PMA)

Duration : 98 min

D+ : 1000

Load (TRIMP) : 238

🫀 Zone 1 : 43 min 🫀 Zone 2 : 20 min 🫀 Zone 4 : 20 min 🫀 Zone 5 : 15 min

Warm-up: 20min Z2

Main set:
5x3min Z5 R=3min
5x4min Z4 R=4min

Cool down: 15min Z1

🥾 Trail Running – Hill Repeats

Duration : 98 min

D+ : 500

Load (TRIMP) : 173

🫀 Zone 1 : 53 min 🫀 Zone 2 : 15 min 🫀 Zone 3 : 30 min

Warm-up: 15min Z2

Main set:
6x(5min Z3 / 3min Z1) R=5min

Cool down: 10min Z1

🥾 Trail Running – Threshold

Duration : 98 min

D+ : 700

Load (TRIMP) : 209

🫀 Zone 1 : 35 min 🫀 Zone 2 : 15 min 🫀 Zone 3 : 48 min

Warm-up: 15min Z2

Main set:
4x(12min Z3 / 4min Z1) R=3min

Cool down: 10min Z1

🏃‍♂️ Running – V02 Max

Duration : 99 min

Load (TRIMP) : 262

🫀 Zone 1 : 47 min 🫀 Zone 2 : 15 min 🫀 Zone 5 : 37 min

Warm-up: 15 mn in Zone 2

Session:
37 x 1 mn in Zone 5, R = 1 mn

Cool-down: 10 mn in Zone 1

🥾 Trail Running – Threshold

Duration : 99 min

D+ : 700

Load (TRIMP) : 235

🫀 Zone 1 : 27 min 🫀 Zone 2 : 40 min 🫀 Zone 4 : 32 min

Warm-up: 20min Z2

Main set:
4x(8min Z4 uphill / 5min Z2 downhill) R=4min

Cool down: 15min Z1

🥾 Trail Running – Cadence

Duration : 99 min

D+ : 200

Load (TRIMP) : 194

🫀 Zone 1 : 34 min 🫀 Zone 2 : 35 min 🫀 Zone 3 : 30 min

Warm-up: 20min Z2

Main set:
3x(10min Z3 / 3min Z1) R=5min
15min Z2 cadence focus

Cool down: 15min Z1

🏠 Indoor Cycling – Specific Pace

Duration : 99.5 min

Load (TRIMP) : 162.5

🫀 Zone 1 : 50 min 🫀 Zone 2 : 41 min 🫀 Zone 3 : 5 min 🫀 Zone 4 : 2 min 🫀 Zone 5 : 2 min

Warm-up: 3 min in Z2
5 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:
4 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

🏃‍♂️ Running – Base Training

Duration : 100 min

Load (TRIMP) : 190

🫀 Zone 1 : 10 min 🫀 Zone 2 : 90 min

Warm-up: 10 min in Z2

Session:
1h20 in Z2

Cool-down: 10 min in Z1

🏃‍♂️ Running – Threshold

Duration : 100 min

Load (TRIMP) : 295

🫀 Zone 1 : 25 min 🫀 Zone 2 : 15 min 🫀 Zone 4 : 60 min

Warm-up: 15 mins in Z2

Session:
3 x 20 mins in Z4, R = 5 mins

Cool-down: 10 mins in Z1

🏃‍♂️ Running – V02 Max

Duration : 100 min

Load (TRIMP) : 270

🫀 Zone 1 : 50 min 🫀 Zone 2 : 10 min 🫀 Zone 5 : 40 min

Warm-up: 10 mn in Zone 2

Session:
40 x 1 mn in Zone 5, R = 1 mn

Cool-down: 10 mn in Zone 1

🏃‍♂️ Running – Threshold

Duration : 100 min

Load (TRIMP) : 230

🫀 Zone 1 : 50 min 🫀 Zone 2 : 10 min 🫀 Zone 4 : 40 min

Warm-up: 10 min in Z2

Session:
8 x 5 min in Z4, R = 5 min

Cool-down: 10 min in Z1

🏃‍♂️ Running – Threshold

Duration : 100 min

Load (TRIMP) : 265

🫀 Zone 1 : 35 min 🫀 Zone 2 : 15 min 🫀 Zone 4 : 50 min

Warm-up: 15 mins in Z2

Session:
5 x 10 mins in Z4, R = 5 mins

Cool-down: 10 mins in Z1

🚴‍♂️ Cycling – Threshold

Duration : 100 min

Load (TRIMP) : 265

🫀 Zone 1 : 10 min 🫀 Zone 2 : 15 min 🫀 Zone 3 : 75 min

Warm-up: 15 min in Z2

Session:
1h15 in Z3

Cool-down: 10 min in Z1

🚴‍♂️ Cycling – Threshold

Duration : 100 min

Load (TRIMP) : 270

🫀 Zone 1 : 10 min 🫀 Zone 2 : 10 min 🫀 Zone 3 : 80 min

Warm-up: 10 min in Z2

Session:
1h20 in Z3

Cool-down: 10 min in Z1

🚴‍♂️ Cycling – Fartlek

Duration : 100 min

Load (TRIMP) : 211

🫀 Zone 1 : 61 min 🫀 Zone 2 : 15 min 🫀 Zone 5 : 24 min

Warm-up: 15 mins in Z2

Session:
6 blocks of :
4 x 1 min in Z5 (150% FTP), R = 2 mins
R = 3 mins between each block

Cool-down: 10 mins in Z1

🔄 Brick Session – V02 Max

Duration : 100 min

Load (TRIMP) : 340

🫀 Zone 1 : 10 min 🫀 Zone 2 : 20 min 🫀 Zone 3 : 20 min 🫀 Zone 4 : 20 min 🫀 Zone 5 : 30 min

Warm-up: Home Trainer: 20 mins in Z2

Session:
Home Trainer: 20 mins in Z3, 20 mins in Z4
Running: 30 mins in Z5

Cool-down: 10 mins in Z1

🔄 Brick Session – Threshold

Duration : 100 min

Load (TRIMP) : 325

🫀 Zone 1 : 10 min 🫀 Zone 2 : 15 min 🫀 Zone 3 : 15 min 🫀 Zone 4 : 60 min

Warm-up: Home Trainer: 15 min in Z2

Session:
Home Trainer: 15 min in Z3, 15 min in Z4
Running: 45 min in Z4

Cool-down: 10 min in Z1

🏠 Indoor Cycling – Base Training

Duration : 100 min

Load (TRIMP) : 190

🫀 Zone 1 : 10 min 🫀 Zone 2 : 90 min

Warm-up: 15 min in Z2

Session:
1h15 in Z2

Cool-down: 10 min in Z1

🏠 Indoor Cycling – Threshold

Duration : 100 min

Load (TRIMP) : 270

🫀 Zone 1 : 10 min 🫀 Zone 2 : 10 min 🫀 Zone 3 : 80 min

Warm-up: 10 min in Z2

Session:
1h20 in Z3

Cool-down: 10 min in Z1

🚴‍♂️ Cycling – Threshold

Duration : 100 min

Load (TRIMP) : 320

🫀 Zone 1 : 20 min 🫀 Zone 2 : 10 min 🫀 Zone 4 : 70 min

Warm-up: 10 min in Z2

Session:
2 x 35 min in Z4, R = 10 min

Cool-down: 10 min in Z1

🏠 Indoor Cycling – MAP (PMA)

Duration : 100 min

Load (TRIMP) : 235

🫀 Zone 1 : 45 min 🫀 Zone 2 : 15 min 🫀 Zone 4 : 40 min

Warm-up: 15 min in Z2

Session:
8 blocks of :
5 min in Z4 (70% FTP) cadence ~ 120 RPM
R = 5 min between each block

Cool-down: 10 min in Z1

🏠 Indoor Cycling – Strength

Duration : 100 min

Load (TRIMP) : 227

🫀 Zone 1 : 37 min 🫀 Zone 2 : 5 min 🫀 Zone 3 : 55 min 🫀 Zone 4 : 2 min 🫀 Zone 5 : 2 min

Warm-up: 3 min in Z2
5 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:
5 blocks of :
5 min in Z3 (80% PMA) cadence ~ 50 RPM
5 min in Z3 (80% PMA) cadence ~ 110 RPM
R = 5 min between each block

Cool-down: 10 min in Z1

Do not exceed zone 3!

🥾 Trail Running – Base Training

Duration : 100 min

D+ : 300

Load (TRIMP) : 175

🫀 Zone 1 : 25 min 🫀 Zone 2 : 75 min

Warm-up: 15 min of very light jogging (Z1).

Session:
1h15 of very easy running in Z1/Z2 on easy and rolling descents. The goal is to regain the sensation of fluidity without generating fatigue. No technical sections or accelerations.

Cool-down: 10 min of walking (Z1).

🚴‍♂️ Cycling – Base Training

Duration : 100 min

D+ : 200

Load (TRIMP) : 195

🫀 Zone 1 : 5 min 🫀 Zone 2 : 95 min

Warm-up: 10 min in Z2 (flat)

Session:
85 min in Z2 (alternate flat sections and slight inclines, 70% aero on the flat)

Cool-down: 5 min in Z1

🔄 Brick Session – Strength x Cadence

Duration : 100 min

D+ : 200

Load (TRIMP) : 290

🫀 Zone 1 : 10 min 🫀 Zone 2 : 10 min 🫀 Zone 3 : 60 min 🫀 Zone 4 : 20 min

Warm-up: 10 min in Z2 (cycling)

Session:
30 min in Z3 (cycling strength), 20 min in Z4 (cycling speed), 30 min in Z3 (running strength)

Cool-down: 10 min in Z1 (running)

Strength and speed work specific to triathlon.

🥾 Trail Running – Threshold

Duration : 100 min

D+ : 600

Load (TRIMP) : 195

🫀 Zone 1 : 45 min 🫀 Zone 2 : 15 min 🫀 Zone 3 : 40 min

Warm-up: 15min Z2

Main set:
4x(10min Z3 / 5min Z1) R=5min

Cool down: 10min Z1

🥾 Trail Running – Threshold

Duration : 100 min

D+ : 1000

Load (TRIMP) : 220

🫀 Zone 1 : 25 min 🫀 Zone 2 : 30 min 🫀 Zone 3 : 45 min

Warm-up: 20min Z2

Main set:
3x15min Z3 R=5min
10min Z2 easy

Cool down: 15min Z1

🥾 Trail Running – Strength

Duration : 100 min

D+ : 1200

Load (TRIMP) : 275

🫀 Zone 1 : 25 min 🫀 Zone 2 : 20 min 🫀 Zone 3 : 10 min 🫀 Zone 4 : 45 min

Warm-up: 20min Z2

Main set:
3x15min Z4 R=5min
1x10min Z3

Cool down: 15min Z1

🥾 Trail Running – Fartlek

Duration : 100 min

D+ : 1000

Load (TRIMP) : 205

🫀 Zone 1 : 25 min 🫀 Zone 2 : 45 min 🫀 Zone 3 : 30 min

Warm-up: 20min Z2

Main set:
3x(10min Z3 / 5min Z2) R=5min
10min Z2

Cool down: 15min Z1

🥾 Trail Running – Strength

Duration : 100 min

D+ : 800

Load (TRIMP) : 250

🫀 Zone 1 : 30 min 🫀 Zone 2 : 30 min 🫀 Zone 4 : 40 min

Warm-up: 20min Z2

Main set:
4x10min Z4 R=5min
finish with 10min Z2

Cool down: 15min Z1

🥾 Trail Running – Strength

Duration : 100 min

D+ : 1000

Load (TRIMP) : 225

🫀 Zone 1 : 15 min 🫀 Zone 2 : 55 min 🫀 Zone 3 : 20 min 🫀 Zone 4 : 10 min

Warm-up: 20min Z2

Main set:
30min Z2 progressive
20min Z3
10min Z4
5min Z2

Cool down: 15min Z1

🥾 Trail Running – Base Training

Duration : 100 min

D+ : 350

Load (TRIMP) : 195

🫀 Zone 1 : 25 min 🫀 Zone 2 : 55 min 🫀 Zone 3 : 20 min

Warm-up: 15min Z2

Main set:
4x(10min Z2 / 5min Z3) R=5min

Cool down: 10min Z1

🥾 Trail Running – Base Training

Duration : 100 min

D+ : 300

Load (TRIMP) : 190

🫀 Zone 1 : 10 min 🫀 Zone 2 : 90 min

Warm-up: 15min Z2

Main set:
75min Z2 with steep inclines

Cool down: 10min Z1

🥾 Trail Running – Specific Pace

Duration : 100 min

D+ : 500

Load (TRIMP) : 217

🫀 Zone 1 : 25 min 🫀 Zone 2 : 33 min 🫀 Zone 3 : 42 min

Warm-up: 15min Z2

Main set:
6x(7min Z3 / 3min Z2) R=3min

Cool down: 10min Z1

🥾 Trail Running – Base Training

Duration : 100 min

D+ : 400

Load (TRIMP) : 190

🫀 Zone 1 : 10 min 🫀 Zone 2 : 90 min

Warm-up: 15min Z2

Main set:
75min Z2

Cool down: 10min Z1

🥾 Trail Running – Base Training

Duration : 100 min

D+ : 150

Load (TRIMP) : 190

🫀 Zone 1 : 10 min 🫀 Zone 2 : 90 min

Warm-up: 15min Z2

Main set:
75min Z2
along riverbank trails

Cool down: 10min Z1

🥾 Trail Running – Threshold

Duration : 100 min

D+ : 900

Load (TRIMP) : 220

🫀 Zone 1 : 25 min 🫀 Zone 2 : 30 min 🫀 Zone 3 : 45 min

Warm-up: 20min Z2

Main set:
3x15min Z3 R=5min
10min Z2

Cool down: 15min Z1

🥾 Trail Running – Fartlek

Duration : 100 min

D+ : 800

Load (TRIMP) : 225

🫀 Zone 1 : 35 min 🫀 Zone 2 : 20 min 🫀 Zone 3 : 30 min 🫀 Zone 4 : 15 min

Warm-up: 20min Z2

Main set:
3x(10min Z3 / 5min Z4) R=10min
15min downhill Z2

Cool down: 15min Z1

🥾 Trail Running – Strength x Cadence

Duration : 100 min

D+ : 1000

Load (TRIMP) : 188

🫀 Zone 1 : 48 min 🫀 Zone 2 : 40 min 🫀 Zone 5 : 12 min

Warm-up: 20min Z2

Main set:
12x1min Z5 uphill R=3min
20min Z2 easy trail

Cool down: 15min Z1

🥾 Trail Running – Hill Repeats

Duration : 100 min

D+ : 700

Load (TRIMP) : 225

🫀 Zone 1 : 35 min 🫀 Zone 2 : 35 min 🫀 Zone 4 : 30 min

Warm-up: 20min Z2

Main set:
6x5min Z4 R=4min
15min Z2

Cool down: 15min Z1

🥾 Trail Running – Base Training

Duration : 100 min

D+ : 300

Load (TRIMP) : 175

🫀 Zone 1 : 25 min 🫀 Zone 2 : 75 min

Warm-up: 15min Z2

Main set:
40min Z2
15min Z1 downhill
20min Z2 uphill

Cool down: 10min Z1

🥾 Trail Running – Strength

Duration : 100 min

D+ : 1000

Load (TRIMP) : 255

🫀 Zone 1 : 35 min 🫀 Zone 2 : 20 min 🫀 Zone 4 : 45 min

Warm-up: 20min Z2

Main set:
3x15min Z4 R=10min

Cool down: 15min Z1

🥾 Trail Running – Base Training

Duration : 100 min

D+ : 250

Load (TRIMP) : 190

🫀 Zone 1 : 10 min 🫀 Zone 2 : 90 min

Warm-up: 15min Z2

Main set:
75min Z2 with varied terrain

Cool down: 10min Z1

🥾 Trail Running – Fartlek

Duration : 100 min

D+ : 600

Load (TRIMP) : 220

🫀 Zone 1 : 20 min 🫀 Zone 2 : 40 min 🫀 Zone 3 : 40 min

Warm-up: 20min Z2

Main set:
2x(20min Z3 / 10min Z2) R=5min

Cool down: 15min Z1

🥾 Trail Running – Technique/Efficiency

Duration : 100 min

D+ : 800

Load (TRIMP) : 220

🫀 Zone 1 : 25 min 🫀 Zone 2 : 30 min 🫀 Zone 3 : 45 min

Warm-up: 20min Z2

Main set:
3x15min Z3 technical R=5min
10min Z2 easy

Cool down: 15min Z1

🥾 Trail Running – Fartlek

Duration : 100 min

D+ : 800

Load (TRIMP) : 220

🫀 Zone 1 : 25 min 🫀 Zone 2 : 30 min 🫀 Zone 3 : 45 min

Warm-up: 20min Z2

Main set:
3x15min Z3 R=5min
10min Z2

Cool down: 15min Z1

🏃‍♂️ Running – V02 Max

Duration : 101 min

Load (TRIMP) : 268

🫀 Zone 1 : 48 min 🫀 Zone 2 : 15 min 🫀 Zone 5 : 38 min

Warm-up: 15 mn in Zone 2

Session:
38 x 1 mn in Zone 5, R = 1 mn

Cool-down: 10 mn in Zone 1

🏃‍♂️ Running – V02 Max

Duration : 101 min

Load (TRIMP) : 268

🫀 Zone 1 : 48 min 🫀 Zone 2 : 15 min 🫀 Zone 5 : 38 min

Warm-up: 15 min in Z2

Session:
19 x 2 min in Z5, R = 2 min

Cool-down: 10 min in Z1

🚴‍♂️ Cycling – MAP (PMA)

Duration : 101 min

Load (TRIMP) : 308

🫀 Zone 1 : 38 min 🫀 Zone 2 : 15 min 🫀 Zone 5 : 48 min

Warm-up: 15 min in Z2

Session:
8 x 6 min in Z5, R = 4 min

Cool-down: 10 min in Z1

🥾 Trail Running – Hill Repeats

Duration : 101 min

D+ : 1000

Load (TRIMP) : 211

🫀 Zone 1 : 31 min 🫀 Zone 2 : 30 min 🫀 Zone 3 : 40 min

Warm-up: 20min Z2

Main set:
5x8min Z3 R=4min
10min Z2 easy

Cool down: 15min Z1

🥾 Trail Running – Strength

Duration : 101 min

D+ : 1000

Load (TRIMP) : 251

🫀 Zone 1 : 31 min 🫀 Zone 2 : 30 min 🫀 Zone 4 : 40 min

Warm-up: 20min Z2

Main set:
5x8min Z4 R=4min
10min Z2

Cool down: 15min Z1

🥾 Trail Running – Technique/Efficiency

Duration : 101 min

D+ : 700

Load (TRIMP) : 226

🫀 Zone 1 : 21 min 🫀 Zone 2 : 35 min 🫀 Zone 3 : 45 min

Warm-up: 20min Z2

Main set:
3x(15min Z3 poles / 5min Z2 flat) R=3min

Cool down: 15min Z1

🥾 Trail Running – Specific Pace

Duration : 101 min

D+ : 1000

Load (TRIMP) : 251

🫀 Zone 1 : 31 min 🫀 Zone 2 : 30 min 🫀 Zone 4 : 40 min

Warm-up: 20min Z2

Main set:
5x8min Z4 R=4min
10min Z2

Cool down: 15min Z1

🥾 Trail Running – Strength

Duration : 101 min

D+ : 1200

Load (TRIMP) : 221

🫀 Zone 1 : 31 min 🫀 Zone 2 : 20 min 🫀 Zone 3 : 50 min

Warm-up: 20min Z2

Main set:
5x10min Z3 R=4min
use poles

Cool down: 15min Z1

🥾 Trail Running – V02 Max

Duration : 101 min

D+ : 1000

Load (TRIMP) : 241

🫀 Zone 1 : 51 min 🫀 Zone 2 : 20 min 🫀 Zone 5 : 30 min

Warm-up: 20min Z2

Main set:
10x3min Z5 R=4min

Cool down: 15min Z1

🏃‍♂️ Running – Fartlek

Duration : 102 min

Load (TRIMP) : 232

🫀 Zone 1 : 48 min 🫀 Zone 2 : 10 min 🫀 Zone 3 : 20 min 🫀 Zone 4 : 16 min 🫀 Zone 5 : 8 min

Warm-up: 10 min in Z2

Session:
4 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

🥾 Trail Running – Trail Specific

Duration : 102 min

D+ : 800

Load (TRIMP) : 182

🫀 Zone 1 : 47 min 🫀 Zone 2 : 30 min 🫀 Zone 3 : 25 min

Warm-up: 20min Z2

Main set:
10min Z2 continuous
5x5min Z3 R=3min
20min Z1

Cool down: 15min Z1

🥾 Trail Running – Technique/Efficiency

Duration : 102 min

D+ : 400

Load (TRIMP) : 182

🫀 Zone 1 : 52 min 🫀 Zone 2 : 20 min 🫀 Zone 3 : 30 min

Warm-up: 20min Z2

Main set:
10x(3min Z3 undulating / 1min Z1 flat) R=3min

Cool down: 15min Z1

🥾 Trail Running – MAP (PMA)

Duration : 102 min

D+ : 600

Load (TRIMP) : 282

🫀 Zone 1 : 42 min 🫀 Zone 2 : 20 min 🫀 Zone 5 : 40 min

Warm-up: 20min Z2

Main set:
10x4min Z5 R=3min

Cool down: 15min Z1

🏠 Indoor Cycling – Specific Pace

Duration : 102.5 min

Load (TRIMP) : 191.5

🫀 Zone 1 : 31 min 🫀 Zone 2 : 62 min 🫀 Zone 3 : 3 min 🫀 Zone 4 : 5 min 🫀 Zone 5 : 2 min

Warm-up: 5 min in Z4
3 min in Z3
3 x 30 s in Z5 cadence ~ 100 RPM, R = 30 s
2 min in Z2 cadence ~ 90 RPM

Session:
3 x 20 min in Z2 cadence ~ 110 RPM

Cool-down: 10 min in Z1

🏃‍♂️ Running – Threshold

Duration : 103 min

Load (TRIMP) : 262

🫀 Zone 1 : 40 min 🫀 Zone 2 : 15 min 🫀 Zone 4 : 48 min

Warm-up: 15 min in Z2

Session:
6 x 8 min in Z4, R = 5 min

Cool-down: 10 min in Z1

🏃‍♂️ Running – Threshold

Duration : 103 min

Load (TRIMP) : 228

🫀 Zone 1 : 28 min 🫀 Zone 2 : 25 min 🫀 Zone 3 : 50 min

Warm-up: 15 min in Z2

Session:
10 blocks of :
5 min in Z3
1 min in Z2
R = 2 min between each block

Cool-down: 10 min in Z1

🥾 Trail Running – Strength

Duration : 103 min

D+ : 1500

Load (TRIMP) : 215

🫀 Zone 1 : 27 min 🫀 Zone 2 : 40 min 🫀 Zone 3 : 36 min

Warm-up: 20min Z2

Main set:
3x12min Z3 R=6min
finish with 20min Z2

Cool down: 15min Z1

🥾 Trail Running – Fartlek

Duration : 103 min

D+ : 400

Load (TRIMP) : 185

🫀 Zone 1 : 37 min 🫀 Zone 2 : 50 min 🫀 Zone 3 : 16 min

Warm-up: 20min Z2

Main set:
10min Z2
8x(2min Z3 / 1min Z1) R=2min
20min Z2

Cool down: 15min Z1

🥾 Trail Running – Technique/Efficiency

Duration : 103 min

D+ : 1200

Load (TRIMP) : 203

🫀 Zone 1 : 43 min 🫀 Zone 2 : 20 min 🫀 Zone 3 : 40 min

Warm-up: 20min Z2

Main set:
4x(10min Z3 complex trail / 4min Z1) R=4min

Cool down: 15min Z1

🥾 Trail Running – Trail Specific

Duration : 103 min

D+ : 400

Load (TRIMP) : 215

🫀 Zone 1 : 39 min 🫀 Zone 2 : 40 min 🫀 Zone 4 : 24 min

Warm-up: 20min Z2

Main set:
20min Z2 sustained
4x(6min Z4 ridge / 3min Z1) R=4min

Cool down: 15min Z1

🏃‍♂️ Running – Threshold

Duration : 104 min

Load (TRIMP) : 261

🫀 Zone 1 : 45 min 🫀 Zone 2 : 10 min 🫀 Zone 4 : 49 min

Warm-up: 10 min in Z2

Session:
7 x 7 min in Z4, R = 5 min

Cool-down: 10 min in Z1

🏃‍♂️ Running – Threshold

Duration : 104 min

Load (TRIMP) : 276

🫀 Zone 1 : 40 min 🫀 Zone 2 : 10 min 🫀 Zone 4 : 54 min

Warm-up: 10 min in Z2

Session:
6 x 9 min in Z4, R = 5 min

Cool-down: 10 min in Z1

🚴‍♂️ Cycling – MAP (PMA)

Duration : 104 min

Load (TRIMP) : 338

🫀 Zone 1 : 38 min 🫀 Zone 2 : 10 min 🫀 Zone 5 : 56 min

Warm-up: 10 min in Z2

Session:
8 x 7 min in Z5, R = 4 min

Cool-down: 10 min in Z1

🥾 Trail Running – MAP (PMA)

Duration : 104 min

D+ : 2000

Load (TRIMP) : 239

🫀 Zone 1 : 39 min 🫀 Zone 2 : 35 min 🫀 Zone 4 : 20 min 🫀 Zone 5 : 10 min

Warm-up: 20min Z2

Main set:
4x5min Z4 R=4min
5x2min Z5 R=3min
15min Z2

Cool down: 15min Z1

🥾 Trail Running – Fartlek

Duration : 104 min

D+ : 800

Load (TRIMP) : 229

🫀 Zone 1 : 19 min 🫀 Zone 2 : 45 min 🫀 Zone 3 : 40 min

Warm-up: 20min Z2

Main set:
10min Z2
5x8min Z3 undulating
R=4min Z1
15min Z2 steady

Cool down: 15min Z1

🏠 Indoor Cycling – Base Training

Duration : 104.5 min

Load (TRIMP) : 211.5

🫀 Zone 1 : 11 min 🫀 Zone 2 : 85 min 🫀 Zone 3 : 5 min 🫀 Zone 4 : 2 min 🫀 Zone 5 : 2 min

Warm-up: 3 min in Z2
5 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:
1h20 in Z2

Cool-down: 10 min in Z1

🏃‍♂️ Running – Threshold

Duration : 105 min

Load (TRIMP) : 300

🫀 Zone 1 : 30 min 🫀 Zone 2 : 15 min 🫀 Zone 4 : 60 min

Warm-up: 15 mins in Z2

Session:
4 x 15 mins in Z4, R = 5 mins

Cool-down: 10 mins in Z1

🏃‍♂️ Running – Threshold

Duration : 105 min

Load (TRIMP) : 300

🫀 Zone 1 : 30 min 🫀 Zone 2 : 15 min 🫀 Zone 4 : 60 min

Warm-up: 15 min in Z2

Session:
2 x 30 min in Z4, R = 10 min

Cool-down: 10 min in Z1

🏃‍♂️ Running – V02 Max

Duration : 105 min

Load (TRIMP) : 280

🫀 Zone 1 : 50 min 🫀 Zone 2 : 15 min 🫀 Zone 5 : 40 min

Warm-up: 15 min in Z2

Session:
20 x 2 min in Z5, R = 2 min

Cool-down: 10 min in Z1

🏃‍♂️ Running – Threshold

Duration : 105 min

Load (TRIMP) : 240

🫀 Zone 1 : 50 min 🫀 Zone 2 : 15 min 🫀 Zone 4 : 40 min

Warm-up: 15 min in Z2

Session:
10 x 4 min in Z4, R = 4 min

Cool-down: 10 min in Z1

🚴‍♂️ Cycling – Base Training

Duration : 105 min

Load (TRIMP) : 200

🫀 Zone 1 : 10 min 🫀 Zone 2 : 95 min

Warm-up: 15 min in Z2

Session:
1h20 in Z2

Cool-down: 10 min in Z1

🚴‍♂️ Cycling – Threshold

Duration : 105 min

Load (TRIMP) : 285

🫀 Zone 1 : 10 min 🫀 Zone 2 : 10 min 🫀 Zone 3 : 85 min

Warm-up: 10 min in Z2

Session:
1h25 in Z3

Cool-down: 10 min in Z1

🚴‍♂️ Cycling – Threshold

Duration : 105 min

Load (TRIMP) : 300

🫀 Zone 1 : 30 min 🫀 Zone 2 : 15 min 🫀 Zone 4 : 60 min

Warm-up: 15 min in Z2

Session:
3 x 20 min in Z4, R = 10 min

Cool-down: 10 min in Z1

🏠 Indoor Cycling – Strength

Duration : 105 min

Load (TRIMP) : 250

🫀 Zone 1 : 20 min 🫀 Zone 2 : 55 min 🫀 Zone 4 : 30 min

Warm-up: 10 min in Z2

Session:
3 blocks of :
10 min in Z4 (100% PMA) cadence ~ 50 RPM
5 min in Z2 (60% PMA) cadence ~ 110 RPM
10 min in Z2 (60% PMA) cadence ~ 80 RPM
R = 5 min between each block

Cool-down: 10 min in Z1

🚴‍♂️ Cycling – Base Training

Duration : 105 min

D+ : 500

Load (TRIMP) : 205

🫀 Zone 1 : 5 min 🫀 Zone 2 : 100 min

Warm-up: 10 min in Z2 (flat)

Session:
90 min in Z2 (hilly route with long gradual climbs, 50% in aero on flat)

Cool-down: 5 min in Z1 (flat)

🥾 Trail Running – Hill Repeats

Duration : 105 min

D+ : 1200

Load (TRIMP) : 200

🫀 Zone 1 : 40 min 🫀 Zone 2 : 35 min 🫀 Zone 3 : 30 min

Warm-up: 20min Z2

Main set:
3x(10min Z3 / 5min Z2) R=5min
15min Z1 finish

Cool down: 15min Z1

🥾 Trail Running – Specific Pace

Duration : 105 min

D+ : 1000

Load (TRIMP) : 225

🫀 Zone 1 : 15 min 🫀 Zone 2 : 60 min 🫀 Zone 3 : 30 min

Warm-up: 20min Z2

Main set:
30min Z2 progressive
30min Z3
10min Z2 easy

Cool down: 15min Z1

🥾 Trail Running – Fartlek

Duration : 105 min

D+ : 1200

Load (TRIMP) : 260

🫀 Zone 1 : 25 min 🫀 Zone 2 : 20 min 🫀 Zone 3 : 45 min 🫀 Zone 4 : 15 min

Warm-up: 20min Z2

Main set:
3x(15min Z3 / 5min Z4) R=5min

Cool down: 15min Z1

🥾 Trail Running – Fartlek

Duration : 105 min

D+ : 1500

Load (TRIMP) : 255

🫀 Zone 1 : 15 min 🫀 Zone 2 : 50 min 🫀 Zone 3 : 20 min 🫀 Zone 4 : 20 min

Warm-up: 20min Z2

Main set:
20min Z3 uphill
20min Z4 rolling
30min Z2 descent

Cool down: 15min Z1

🥾 Trail Running – Hill Repeats

Duration : 105 min

D+ : 1200

Load (TRIMP) : 230

🫀 Zone 1 : 40 min 🫀 Zone 2 : 20 min 🫀 Zone 3 : 30 min 🫀 Zone 4 : 15 min

Warm-up: 20min Z2

Main set:
3x(10min Z3 / 5min Z1) R=5min
15min Z4

Cool down: 15min Z1

🥾 Trail Running – Trail Specific

Duration : 105 min

D+ : 500

Load (TRIMP) : 230

🫀 Zone 1 : 25 min 🫀 Zone 2 : 35 min 🫀 Zone 3 : 45 min

Warm-up: 20min Z2

Main set:
3x(15min Z3 / 5min Z2) R=5min Z1
rolling hills

Cool down: 15min Z1

🥾 Trail Running – Technique/Efficiency

Duration : 105 min

D+ : 600

Load (TRIMP) : 215

🫀 Zone 1 : 40 min 🫀 Zone 2 : 20 min 🫀 Zone 3 : 45 min

Warm-up: 20min Z2

Main set:
3x(15min Z3 / 5min Z1 forest paths) R=5min

Cool down: 15min Z1

🥾 Trail Running – Trail Specific

Duration : 105 min

D+ : 450

Load (TRIMP) : 210

🫀 Zone 1 : 15 min 🫀 Zone 2 : 75 min 🫀 Zone 3 : 15 min

Warm-up: 20min Z2

Main set:
45min Z2 undulating
15min Z3 uphill
10min Z2 descent

Cool down: 15min Z1

🥾 Trail Running – Specific Pace

Duration : 105 min

D+ : 1200

Load (TRIMP) : 255

🫀 Zone 1 : 15 min 🫀 Zone 2 : 30 min 🫀 Zone 3 : 60 min

Warm-up: 20min Z2

Main set:
3x20min Z3 uphill
10min Z2 flat between

Cool down: 15min Z1

🥾 Trail Running – MAP (PMA)

Duration : 105 min

D+ : 1500

Load (TRIMP) : 275

🫀 Zone 1 : 25 min 🫀 Zone 2 : 35 min 🫀 Zone 4 : 45 min

Warm-up: 20min Z2

Main set:
3x(15min Z4 / 5min Z2) R=5min flat

Cool down: 15min Z1

🥾 Trail Running – Strength

Duration : 105 min

D+ : 1200

Load (TRIMP) : 225

🫀 Zone 1 : 35 min 🫀 Zone 2 : 20 min 🫀 Zone 3 : 50 min

Warm-up: 20min Z2

Main set:
5x10min Z3 technical trail R=5min

Cool down: 15min Z1

🥾 Trail Running – Cadence

Duration : 105 min

D+ : 400

Load (TRIMP) : 225

🫀 Zone 1 : 25 min 🫀 Zone 2 : 40 min 🫀 Zone 3 : 40 min

Warm-up: 20min Z2

Main set:
2x(20min Z3 / 10min Z2) R=10min

Cool down: 15min Z1

🥾 Trail Running – Technique/Efficiency

Duration : 105 min

D+ : 1600

Load (TRIMP) : 185

🫀 Zone 1 : 25 min 🫀 Zone 2 : 80 min

Warm-up: 20min Z2

Main set:
2x30min Z2 varied R=10min

Cool down: 15min Z1

🥾 Trail Running – Hill Repeats

Duration : 105 min

D+ : 1000

Load (TRIMP) : 230

🫀 Zone 1 : 25 min 🫀 Zone 2 : 35 min 🫀 Zone 3 : 45 min

Warm-up: 20min Z2

Main set:
3x(15min Z3 / 5min Z2) R=5min

Cool down: 15min Z1

🥾 Trail Running – Trail Specific

Duration : 105 min

D+ : 600

Load (TRIMP) : 230

🫀 Zone 1 : 25 min 🫀 Zone 2 : 35 min 🫀 Zone 3 : 45 min

Warm-up: 20min Z2

Main set:
3x(15min Z3 rolling hills / 5min Z2 flat) R=5min

Cool down: 15min Z1

🥾 Trail Running – Trail Specific

Duration : 105 min

D+ : 1200

Load (TRIMP) : 225

🫀 Zone 1 : 25 min 🫀 Zone 2 : 40 min 🫀 Zone 3 : 40 min

Warm-up: 20min Z2

Main set:
2x(20min Z3 uphill / 10min Z2 descent) R=10min

Cool down: 15min Z1

🥾 Trail Running – Technique/Efficiency

Duration : 105 min

D+ : 600

Load (TRIMP) : 170

🫀 Zone 1 : 40 min 🫀 Zone 2 : 65 min

Warm-up: 20min Z2

Main set:
3x(10min Z2 using poles / 5min Z1) R=5min
15min Z2 poles uphill

Cool down: 15min Z1

🥾 Trail Running – Specific Pace

Duration : 105 min

D+ : 600

Load (TRIMP) : 220

🫀 Zone 1 : 30 min 🫀 Zone 2 : 35 min 🫀 Zone 3 : 40 min

Warm-up: 20min Z2

Main set:
15min Z2
30min Z3
15min Z1
10min Z3

Cool down: 15min Z1

🥾 Trail Running – Strength

Duration : 105 min

D+ : 1200

Load (TRIMP) : 235

🫀 Zone 1 : 15 min 🫀 Zone 2 : 60 min 🫀 Zone 3 : 20 min 🫀 Zone 4 : 10 min

Warm-up: 20min Z2

Main set:
40min Z2
20min Z3
10min Z4

Cool down: 15min Z1

🏃‍♂️ Running – Threshold

Duration : 106 min

Load (TRIMP) : 300

🫀 Zone 1 : 44 min 🫀 Zone 2 : 10 min 🫀 Zone 3 : 12 min 🫀 Zone 5 : 40 min

Warm-up: 10 mins in Z2

Session:
4 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 – MAP (PMA)

Duration : 106 min

Load (TRIMP) : 332

🫀 Zone 1 : 42 min 🫀 Zone 2 : 10 min 🫀 Zone 5 : 54 min

Warm-up: 10 min in Z2

Session:
9 x 6 min in Z5, R = 4 min

Cool-down: 10 min in Z1

🚴‍♂️ Cycling – Fartlek

Duration : 106 min

Load (TRIMP) : 221

🫀 Zone 1 : 66 min 🫀 Zone 2 : 15 min 🫀 Zone 5 : 25 min

Warm-up: 15 min in Z2

Session:
5 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

🥾 Trail Running – Cadence

Duration : 106 min

D+ : 400

Load (TRIMP) : 221

🫀 Zone 1 : 31 min 🫀 Zone 2 : 55 min 🫀 Zone 4 : 20 min

Warm-up: 20min Z2

Main set:
5x(4min Z4 / 3min Z2) R=4min
20min Z2

Cool down: 15min Z1

🥾 Trail Running – Cadence

Duration : 107 min

D+ : 600

Load (TRIMP) : 214

🫀 Zone 1 : 30 min 🫀 Zone 2 : 47 min 🫀 Zone 3 : 30 min

Warm-up: 20min Z2

Main set:
6x(5min Z3 tech trail / 2min Z2) R=3min
bonus 15min Z2

Cool down: 15min Z1

🥾 Trail Running – Base Training

Duration : 107 min

D+ : 400

Load (TRIMP) : 182

🫀 Zone 1 : 32 min 🫀 Zone 2 : 75 min

Warm-up: 15min Z2

Main set:
2x(30min Z2 / 7min Z1) R=8min

Cool down: 10min Z1

🥾 Trail Running – Fartlek

Duration : 107 min

D+ : 700

Load (TRIMP) : 217

🫀 Zone 1 : 27 min 🫀 Zone 2 : 65 min 🫀 Zone 4 : 15 min

Warm-up: 20min Z2

Main set:
30min Z2
5x(3min Z4 / 3min Z2) R=3min

Cool down: 15min Z1

🥾 Trail Running – Threshold

Duration : 107 min

D+ : 1200

Load (TRIMP) : 232

🫀 Zone 1 : 27 min 🫀 Zone 2 : 35 min 🫀 Zone 3 : 45 min

Warm-up: 20min Z2

Main set:
3x(15min Z3 / 5min Z2) R=6min

Cool down: 15min Z1

🥾 Trail Running – Threshold

Duration : 107 min

D+ : 1000

Load (TRIMP) : 267

🫀 Zone 1 : 27 min 🫀 Zone 2 : 20 min 🫀 Zone 3 : 40 min 🫀 Zone 4 : 20 min

Warm-up: 20min Z2

Main set:
5x(8min Z3 / 4min Z4 mountain interval) R=3min

Cool down: 15min Z1

🥾 Trail Running – Strength

Duration : 107 min

D+ : 600

Load (TRIMP) : 207

🫀 Zone 1 : 47 min 🫀 Zone 2 : 20 min 🫀 Zone 3 : 40 min

Warm-up: 20min Z2

Main set:
4x(10min Z3 / 5min Z1) R=4min

Cool down: 15min Z1

🥾 Trail Running – Strength

Duration : 107 min

D+ : 1100

Load (TRIMP) : 223

🫀 Zone 1 : 39 min 🫀 Zone 2 : 20 min 🫀 Zone 3 : 48 min

Warm-up: 20min Z2

Main set:
4x(12min Z3 / 3min Z1) R=4min

Cool down: 15min Z1

🏃‍♂️ Running – Threshold

Duration : 108 min

Load (TRIMP) : 253

🫀 Zone 1 : 53 min 🫀 Zone 2 : 15 min 🫀 Zone 3 : 15 min 🫀 Zone 5 : 25 min

Warm-up: 15 mins in Z2

Session:
5 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

Duration : 108 min

Load (TRIMP) : 230

🫀 Zone 1 : 70 min 🫀 Zone 2 : 10 min 🫀 Zone 5 : 28 min

Warm-up: 10 mins in Z2

Session:
7 blocks of :
4 x 1 min in Z5 (150% FTP), R = 2 mins
R = 3 mins between each block

Cool-down: 10 mins in Z1

🏠 Indoor Cycling – Strength

Duration : 108 min

Load (TRIMP) : 353

🫀 Zone 1 : 43 min 🫀 Zone 2 : 2 min 🫀 Zone 3 : 3 min 🫀 Zone 4 : 5 min 🫀 Zone 5 : 56 min

Warm-up: 5 min in Z4
3 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 :
8 min in Z5 (100% PMA) cadence ~ 55 RPM, R = 7 min
10 min in Z5 (100% PMA) cadence ~ 60 RPM
R = 5 min between each block

Cool-down: 10 min in Z1

🏠 Indoor Cycling – MAP (PMA)

Duration : 108 min

Load (TRIMP) : 272

🫀 Zone 1 : 52 min 🫀 Zone 2 : 2 min 🫀 Zone 3 : 3 min 🫀 Zone 4 : 50 min 🫀 Zone 5 : 2 min

Warm-up: 5 min in Z4
3 min in Z3
3 x 30 s in Z5 cadence ~ 100 RPM, R = 30 s
2 min in Z2 cadence ~ 90 RPM

Session:
9 blocks of :
5 min in Z4 (70% FTP) cadence ~ 120 RPM
R = 5 min between each block

Cool-down: 10 min in Z1

🥾 Trail Running – Fartlek

Duration : 108 min

D+ : 1000

Load (TRIMP) : 245

🫀 Zone 1 : 27 min 🫀 Zone 2 : 53 min 🫀 Zone 4 : 28 min

Warm-up: 20min Z2

Main set:
5min Z2
4x(7min Z4 / 2min Z2) R=4min
20min Z2 downhill

Cool down: 15min Z1

🥾 Trail Running – Hill Repeats

Duration : 108 min

D+ : 1000

Load (TRIMP) : 242

🫀 Zone 1 : 40 min 🫀 Zone 2 : 20 min 🫀 Zone 3 : 30 min 🫀 Zone 4 : 18 min

Warm-up: 20min Z2

Main set:
3x10min Z3 R=5min
6x3min Z4 R=3min

Cool down: 15min Z1

🥾 Trail Running – Strength

Duration : 109 min

D+ : 1200

Load (TRIMP) : 255

🫀 Zone 1 : 35 min 🫀 Zone 2 : 38 min 🫀 Zone 4 : 36 min

Warm-up: 20min Z2

Main set:
3x(12min Z4 / 6min Z2) R=10min

Cool down: 15min Z1

🏠 Indoor Cycling – Base Training

Duration : 109.5 min

Load (TRIMP) : 221.5

🫀 Zone 1 : 11 min 🫀 Zone 2 : 90 min 🫀 Zone 3 : 5 min 🫀 Zone 4 : 2 min 🫀 Zone 5 : 2 min

Warm-up: 3 min in Z2
5 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:
1h25 in Z2

Cool-down: 10 min in Z1

🏠 Indoor Cycling – Specific Pace

Duration : 109.5 min

Load (TRIMP) : 186.5

🫀 Zone 1 : 50 min 🫀 Zone 2 : 50 min 🫀 Zone 3 : 3 min 🫀 Zone 4 : 5 min 🫀 Zone 5 : 2 min

Warm-up: 5 min in Z4
3 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 :
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

🏃‍♂️ Running – Base Training

Duration : 110 min

Load (TRIMP) : 210

🫀 Zone 1 : 10 min 🫀 Zone 2 : 100 min

Warm-up: 15 min in Z2

Session:
1h25 in Z2

Cool-down: 10 min in Z1

Focus on your running technique during this session

🏃‍♂️ Running – Threshold

Duration : 110 min

Load (TRIMP) : 300

🫀 Zone 1 : 40 min 🫀 Zone 2 : 10 min 🫀 Zone 4 : 60 min

Warm-up: 10 mins in Z2

Session:
6 x 10 mins in Z4, R = 5 mins

Cool-down: 10 mins in Z1

🏃‍♂️ Running – Threshold

Duration : 110 min

Load (TRIMP) : 305

🫀 Zone 1 : 35 min 🫀 Zone 2 : 15 min 🫀 Zone 4 : 60 min

Warm-up: 15 mn in Z2

Session:
5 x 12 mn in Z4, R = 5 mn

Cool-down: 10 mn in Z1

🏃‍♂️ Running – Threshold

Duration : 110 min

Load (TRIMP) : 300

🫀 Zone 1 : 40 min 🫀 Zone 2 : 10 min 🫀 Zone 4 : 60 min

Warm-up: 10 min in Z2

Session:
4 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

🚴‍♂️ Cycling – Base Training

Duration : 110 min

Load (TRIMP) : 210

🫀 Zone 1 : 10 min 🫀 Zone 2 : 100 min

Warm-up: 15 mins in Z2

Session:
1h25 in Z2

Cool-down: 10 mins in Z1

🚴‍♂️ Cycling – Base Training

Duration : 110 min

Load (TRIMP) : 210

🫀 Zone 1 : 10 min 🫀 Zone 2 : 100 min

Warm-up: 10 mins in Z2

Session:
1h30 in Z2

Cool-down: 10 mins in Z1

🏠 Indoor Cycling – Threshold

Duration : 110 min

Load (TRIMP) : 295

🫀 Zone 1 : 10 min 🫀 Zone 2 : 15 min 🫀 Zone 3 : 85 min

Warm-up: 15 min in Z2

Session:
1h25 in Z3

Cool-down: 10 min in Z1

🏠 Indoor Cycling – Threshold

Duration : 110 min

Load (TRIMP) : 185

🫀 Zone 1 : 35 min 🫀 Zone 2 : 75 min

Warm-up: 15 min in Z2

Session:
3 blocks of :
2 x 10 min in Z2, R = 5 min
R = 5 min between each block

Cool-down: 10 min in Z1

SV1 threshold

🏠 Indoor Cycling – Base Training

Duration : 110 min

Load (TRIMP) : 215

🫀 Zone 1 : 5 min 🫀 Zone 2 : 105 min

Warm-up: 15 min in Z2 (free cadence)

Session:
1h30 in Z2 continuous (free cadence)

Cool-down: 5 min in Z1 (free cadence)

🥾 Trail Running – Base Training

Duration : 110 min

D+ : 250

Load (TRIMP) : 185

🫀 Zone 1 : 35 min 🫀 Zone 2 : 75 min

Warm-up: 15min Z2

Main set:
3x(20min Z2 / 5min Z1) R=5min

Cool down: 10min Z1

🥾 Trail Running – Base Training

Duration : 110 min

D+ : 500

Load (TRIMP) : 220

🫀 Zone 1 : 15 min 🫀 Zone 2 : 80 min 🫀 Zone 3 : 15 min

Warm-up: 20min Z2

Main set:
1x(60min Z2 / 15min Z3) R=15min easy

Cool down: 15min Z1

🥾 Trail Running – Strength

Duration : 110 min

D+ : 1200

Load (TRIMP) : 230

🫀 Zone 1 : 30 min 🫀 Zone 2 : 40 min 🫀 Zone 3 : 40 min

Warm-up: 20min Z2

Main set:
4x10min Z3 R=5min
finish with 20min Z2

Cool down: 15min Z1

🥾 Trail Running – Cadence

Duration : 110 min

D+ : 350

Load (TRIMP) : 210

🫀 Zone 1 : 60 min 🫀 Zone 2 : 20 min 🫀 Zone 3 : 20 min 🫀 Zone 5 : 10 min

Warm-up: 20min Z2

Main set:
10x1min Z5 R=2min
4x(5min Z3 / 3min Z1) R=5min

Cool down: 15min Z1

🥾 Trail Running – Strength

Duration : 110 min

D+ : 1600

Load (TRIMP) : 250

🫀 Zone 1 : 30 min 🫀 Zone 2 : 20 min 🫀 Zone 3 : 60 min

Warm-up: 20min Z2

Main set:
4x15min Z3 R=5min
use poles

Cool down: 15min Z1

🥾 Trail Running – Specific Pace

Duration : 110 min

D+ : 800

Load (TRIMP) : 270

🫀 Zone 1 : 30 min 🫀 Zone 2 : 20 min 🫀 Zone 3 : 40 min 🫀 Zone 4 : 20 min

Warm-up: 20min Z2

Main set:
4x(10min Z3 / 5min Z4) R=5min

Cool down: 15min Z1

🥾 Trail Running – Cadence

Duration : 110 min

D+ : 200

Load (TRIMP) : 250

🫀 Zone 1 : 30 min 🫀 Zone 2 : 20 min 🫀 Zone 3 : 60 min

Warm-up: 20min Z2

Main set:
4x15min Z3 R=5min

Cool down: 15min Z1

🥾 Trail Running – Technique/Efficiency

Duration : 110 min

D+ : 1200

Load (TRIMP) : 170

🫀 Zone 1 : 50 min 🫀 Zone 2 : 60 min

Warm-up: 20min Z2

Main set:
4x(10min Z2 / 5min Z1) R=5min

Cool down: 15min Z1

🥾 Trail Running – Strength

Duration : 110 min

D+ : 1200

Load (TRIMP) : 250

🫀 Zone 1 : 30 min 🫀 Zone 2 : 20 min 🫀 Zone 3 : 60 min

Warm-up: 20min Z2

Main set:
2x30min Z3 R=15min

Cool down: 15min Z1

🥾 Trail Running – Strength x Cadence

Duration : 110 min

D+ : 1200

Load (TRIMP) : 218

🫀 Zone 1 : 50 min 🫀 Zone 2 : 44 min 🫀 Zone 5 : 16 min

Warm-up: 20min Z2

Main set:
8x(2min Z5 / 3min Z2) R=5min

Cool down: 15min Z1

🥾 Trail Running – Strength

Duration : 110 min

D+ : 2000

Load (TRIMP) : 250

🫀 Zone 1 : 30 min 🫀 Zone 2 : 20 min 🫀 Zone 3 : 60 min

Warm-up: 20min Z2

Main set:
4x15min Z3 R=5min

Cool down: 15min Z1

🥾 Trail Running – Cadence

Duration : 110 min

D+ : 500

Load (TRIMP) : 225

🫀 Zone 1 : 25 min 🫀 Zone 2 : 55 min 🫀 Zone 3 : 30 min

Warm-up: 20min Z2

Main set:
20min Z2
3x(10min Z3 / 5min Z2) R=5min

Cool down: 15min Z1

🥾 Trail Running – Hill Repeats

Duration : 110 min

D+ : 1500

Load (TRIMP) : 230

🫀 Zone 1 : 30 min 🫀 Zone 2 : 40 min 🫀 Zone 3 : 40 min

Warm-up: 20min Z2

Main set:
4x10min Z3 R=5min
20min Z2 recovery

Cool down: 15min Z1

🥾 Trail Running – Fartlek

Duration : 110 min

D+ : 1000

Load (TRIMP) : 230

🫀 Zone 1 : 30 min 🫀 Zone 2 : 40 min 🫀 Zone 3 : 40 min

Warm-up: 20min Z2

Main set:
4x(10min Z3 / 5min Z2) R=5min

Cool down: 15min Z1

🥾 Trail Running – Fartlek

Duration : 110 min

D+ : 1200

Load (TRIMP) : 238

🫀 Zone 1 : 30 min 🫀 Zone 2 : 32 min 🫀 Zone 3 : 48 min

Warm-up: 20min Z2

Main set:
4x(12min Z3 / 3min Z2) R=5min

Cool down: 15min Z1

🥾 Trail Running – Cadence

Duration : 110 min

D+ : 200

Load (TRIMP) : 225

🫀 Zone 1 : 25 min 🫀 Zone 2 : 55 min 🫀 Zone 3 : 30 min

Warm-up: 20min Z2

Main set:
20min Z2
3x(10min Z3 / 5min Z2) R=5min

Cool down: 15min Z1

🏃‍♂️ Running – Threshold

Duration : 111 min

Load (TRIMP) : 289

🫀 Zone 1 : 45 min 🫀 Zone 2 : 10 min 🫀 Zone 4 : 56 min

Warm-up: 10 mn in Z2

Session:
7 x 8 mn in Z4, R = 5 mn

Cool-down: 10 mn in Z1

🥾 Trail Running – Technique/Efficiency

Duration : 111 min

D+ : 1000

Load (TRIMP) : 211

🫀 Zone 1 : 51 min 🫀 Zone 2 : 20 min 🫀 Zone 3 : 40 min

Warm-up: 20min Z2

Main set:
4x(10min Z3 hills / 3min Z1) R=8min

Cool down: 15min Z1

🥾 Trail Running – Trail Specific

Duration : 112 min

D+ : 800

Load (TRIMP) : 217

🫀 Zone 1 : 27 min 🫀 Zone 2 : 65 min 🫀 Zone 3 : 20 min

Warm-up: 20min Z2

Main set:
25min Z2
5x(4min Z3 / 2min Z2) R=3min
10min Z2

Cool down: 15min Z1

🥾 Trail Running – Strength x Cadence

Duration : 112 min

D+ : 1200

Load (TRIMP) : 212

🫀 Zone 1 : 42 min 🫀 Zone 2 : 60 min 🫀 Zone 5 : 10 min

Warm-up: 20min Z2

Main set:
10x1min Z5 midway ascent R=3min
40min Z2 descent

Cool down: 15min Z1

🥾 Trail Running – Strength

Duration : 112 min

D+ : 900

Load (TRIMP) : 282

🫀 Zone 1 : 42 min 🫀 Zone 2 : 20 min 🫀 Zone 4 : 50 min

Warm-up: 20min Z2

Main set:
10x5min Z4 R=3min

Cool down: 15min Z1

🏠 Indoor Cycling – Base Training

Duration : 112.5 min

Load (TRIMP) : 231.5

🫀 Zone 1 : 11 min 🫀 Zone 2 : 92 min 🫀 Zone 3 : 3 min 🫀 Zone 4 : 5 min 🫀 Zone 5 : 2 min

Warm-up: 5 min in Z4
3 min in Z3
3 x 30 s in Z5 cadence ~ 100 RPM, R = 30 s
2 min in Z2 cadence ~ 90 RPM

Session:
1h30 in Z2

Cool-down: 10 min in Z1

🏠 Indoor Cycling – Threshold

Duration : 112.5 min

Load (TRIMP) : 321.5

🫀 Zone 1 : 11 min 🫀 Zone 2 : 2 min 🫀 Zone 3 : 93 min 🫀 Zone 4 : 5 min 🫀 Zone 5 : 2 min

Warm-up: 5 min in Z4
3 min in Z3
3 x 30 s in Z5 cadence ~ 100 RPM, R = 30 s
2 min in Z2 cadence ~ 90 RPM

Session:
1h30 in Z3

Cool-down: 10 min in Z1

🏃‍♂️ Running – Threshold

Duration : 113 min

Load (TRIMP) : 272

🫀 Zone 1 : 50 min 🫀 Zone 2 : 15 min 🫀 Zone 4 : 48 min

Warm-up: 15 min in Z2

Session:
8 x 6 min in Z4, R = 5 min

Cool-down: 10 min in Z1

🥾 Trail Running – MAP (PMA)

Duration : 113 min

D+ : 1500

Load (TRIMP) : 253

🫀 Zone 1 : 58 min 🫀 Zone 2 : 20 min 🫀 Zone 4 : 20 min 🫀 Zone 5 : 15 min

Warm-up: 20min Z2

Main set:
10x2min Z4 R=3min
5x3min Z5 R=4min

Cool down: 15min Z1

🥾 Trail Running – Cadence

Duration : 113 min

D+ : 300

Load (TRIMP) : 241

🫀 Zone 1 : 45 min 🫀 Zone 2 : 38 min 🫀 Zone 4 : 30 min

Warm-up: 20min Z2

Main set:
6x(5min Z4 / 3min Z2) R=3min
15min Z1

Cool down: 15min Z1

🥾 Trail Running – Specific Pace

Duration : 114 min

D+ : 800

Load (TRIMP) : 284

🫀 Zone 1 : 24 min 🫀 Zone 2 : 30 min 🫀 Zone 3 : 40 min 🫀 Zone 4 : 20 min

Warm-up: 20min Z2

Main set:
4x(10min Z3 / 5min Z4) R=3min
10min Z2

Cool down: 15min Z1

🏃‍♂️ Running – Base Training

Duration : 115 min

Load (TRIMP) : 220

🫀 Zone 1 : 10 min 🫀 Zone 2 : 105 min

Warm-up: 15 min in Z2

Session:
1h30 in Z2

Cool-down: 10 min in Z1

Focus on your breathing during this session

🏃‍♂️ Running – Threshold

Duration : 115 min

Load (TRIMP) : 265

🫀 Zone 1 : 55 min 🫀 Zone 2 : 15 min 🫀 Zone 4 : 45 min

Warm-up: 15 min in Z2

Session:
9 x 5 min in Z4, R = 5 min

Cool-down: 10 min in Z1

🚴‍♂️ Cycling – Threshold

Duration : 115 min

Load (TRIMP) : 310

🫀 Zone 1 : 10 min 🫀 Zone 2 : 15 min 🫀 Zone 3 : 90 min

Warm-up: 15 min in Z2

Session:
1h30 in Z3

Cool-down: 10 min in Z1

🚴‍♂️ Cycling – Threshold

Duration : 115 min

Load (TRIMP) : 350

🫀 Zone 1 : 30 min 🫀 Zone 2 : 10 min 🫀 Zone 4 : 75 min

Warm-up: 10 min in Z2

Session:
3 x 25 min in Z4, R = 10 min

Cool-down: 10 min in Z1

🚴‍♂️ Cycling – MAP (PMA)

Duration : 115 min

Load (TRIMP) : 377

🫀 Zone 1 : 42 min 🫀 Zone 2 : 10 min 🫀 Zone 5 : 63 min

Warm-up: 10 min in Z2

Session:
9 x 7 min in Z5, R = 4 min

Cool-down: 10 min in Z1

🏠 Indoor Cycling – Threshold

Duration : 115 min

Load (TRIMP) : 205

🫀 Zone 1 : 25 min 🫀 Zone 2 : 90 min

Warm-up: 10 min in Z2

Session:
2 blocks of :
2 x 20 min in Z2, R = 5 min
R = 5 min between each block

Cool-down: 10 min in Z1

SV1 Threshold

🏠 Indoor Cycling – MAP (PMA)

Duration : 115 min

Load (TRIMP) : 216

🫀 Zone 1 : 86 min 🫀 Zone 2 : 2 min 🫀 Zone 3 : 3 min 🫀 Zone 4 : 5 min 🫀 Zone 5 : 20 min

Warm-up: 5 min in Z4
3 min in Z3
3 x 30 s in Z5 cadence ~ 100 RPM, R = 30 s
2 min in Z2 cadence ~ 90 RPM

Session:
2 blocks of:
9 x 1 min in Z5 (100% FTP) cadence ~ 100 RPM, R = 4 min
R = 10 min between each block

Cool-down: 10 min in Z1

🏠 Indoor Cycling – Strength

Duration : 115 min

Load (TRIMP) : 250

🫀 Zone 1 : 40 min 🫀 Zone 2 : 15 min 🫀 Zone 3 : 60 min

Warm-up: 15 min in Z2

Session:
6 blocks of :
5 min in Z3 (80% PMA) cadence ~ 50 RPM
5 min in Z3 (80% PMA) cadence ~ 110 RPM
R = 5 min between each block

Cool-down: 10 min in Z1

Do not exceed zone 3!

🥾 Trail Running – Trail Specific

Duration : 115 min

D+ : 300

Load (TRIMP) : 205

🫀 Zone 1 : 25 min 🫀 Zone 2 : 90 min

Warm-up: 15 min of brisk walking (Z1) on flat path.

Session:
1h30 of brisk walking or very slow running (Z2) on a trail with some roots and small stones. Focus on foot placement, ankle flexibility, and look 2-3 meters ahead. Walk on the difficult sections. No rush.

Cool-down: 10 min of slow walking (Z1).

🚴‍♂️ Cycling – Base Training

Duration : 115 min

D+ : 100

Load (TRIMP) : 220

🫀 Zone 1 : 10 min 🫀 Zone 2 : 105 min

Warm-up: 15 min in Z2 (flat, extensions)

Session:
90 min in Z2 (varied terrain, simulate head/back/side wind, 70% in aero)

Cool-down: 10 min in Z1 (flat)

🚴‍♂️ Cycling – Specific Pace

Duration : 115 min

D+ : 280

Load (TRIMP) : 220

🫀 Zone 1 : 10 min 🫀 Zone 2 : 105 min

Warm-up: 15 min in Z2

Session:
90 min in Z2 (course simulating the topography of a target race, 70% aero)

Cool-down: 10 min in Z1

🚴‍♂️ Cycling – Technique/Efficiency

Duration : 115 min

D+ : 100

Load (TRIMP) : 220

🫀 Zone 1 : 10 min 🫀 Zone 2 : 105 min

Warm-up: 15 min in Z2 (flat)

Session:
90 min in Z2 (with a group, alternate lead position and shelter, 70% aero when leading)

Cool-down: 10 min in Z1

🚴‍♂️ Cycling – Technique/Efficiency

Duration : 115 min

D+ : 100

Load (TRIMP) : 220

🫀 Zone 1 : 10 min 🫀 Zone 2 : 105 min

Warm-up:15 min in Z2

Session:
90 min in Z2 (wind-exposed route, maintain power in Z2, 80% aero)

Cool-down: 10 min in Z1

🚴‍♂️ Cycling – Technique/Efficiency

Duration : 115 min

D+ : 100

Load (TRIMP) : 220

🫀 Zone 1 : 10 min 🫀 Zone 2 : 105 min

Warm-up: 15 min in Z2

Session:
90 min in Z2 (course exposed to side wind, maintain trajectory and power, 70% aero)

Cool-down: 10 min in Z1

🚴‍♂️ Cycling – Base Training

Duration : 115 min

D+ : 50

Load (TRIMP) : 220

🫀 Zone 1 : 10 min 🫀 Zone 2 : 105 min

Warm-up: 15 min in Z2

Session:
90 min in Z2 (flat and very smooth route, 85% aero, maintain a constant speed)

Cool-down: 10 min in Z1

🚴‍♂️ Cycling – Technique/Efficiency

Duration : 115 min

D+ : 30

Load (TRIMP) : 220

🫀 Zone 1 : 10 min 🫀 Zone 2 : 105 min

Warm-up: 15 min in Z2

Session:
90 min in Z2 (very flat and straight course, 90% aero, maintain a perfect straight line)

Cool-down: 10 min in Z1

🚴‍♂️ Cycling – Technique/Efficiency

Duration : 115 min

D+ : 100

Load (TRIMP) : 220

🫀 Zone 1 : 10 min 🫀 Zone 2 : 105 min

Warm-up: 15 min in Z2

Session:
90 min in Z2 (course with progressively increasing headwind, maintain power, 80% aero)

Cool-down: 10 min in Z1

🔄 Brick Session – Technique/Efficiency

Duration : 115 min

D+ : 150

Load (TRIMP) : 250

🫀 Zone 1 : 10 min 🫀 Zone 2 : 75 min 🫀 Zone 3 : 30 min

Warm-up: 15 min in Z2 (cycling)

Session:
3x (20 min cycling Z2, 10 min running Z3) with quick transitions

Cool-down: 10 min in Z1 (running)

Specific work on the speed of transitions.

🔄 Brick Session – Hill Repeats

Duration : 115 min

D+ : 600

Load (TRIMP) : 355

🫀 Zone 1 : 10 min 🫀 Zone 2 : 15 min 🫀 Zone 3 : 45 min 🫀 Zone 4 : 45 min

Warm-up: 15 min in Z2 (cycling)

Session:
45 min in Z3/Z4 (cycling uphill), 45 min in Z3/Z4 (running uphill)

Cool-down: 10 min in Z1 (running)

To be performed on a course with elevation.

🥾 Trail Running – Base Training

Duration : 115 min

D+ : 900

Load (TRIMP) : 205

🫀 Zone 1 : 25 min 🫀 Zone 2 : 90 min

Warm-up: 20min Z2

Main set:
2x35min Z2 / 10min Z1 R=10min

Cool down: 15min Z1

🥾 Trail Running – Hill Repeats

Duration : 115 min

D+ : 1500

Load (TRIMP) : 225

🫀 Zone 1 : 35 min 🫀 Zone 2 : 65 min 🫀 Zone 4 : 15 min

Warm-up: 20min Z2

Main set:
3x(15min Z2 / 5min Z4) R=10min

Cool down: 15min Z1

🥾 Trail Running – Trail Specific

Duration : 115 min

D+ : 800

Load (TRIMP) : 275

🫀 Zone 1 : 15 min 🫀 Zone 2 : 50 min 🫀 Zone 3 : 40 min 🫀 Zone 4 : 10 min

Warm-up: 20min Z2

Main set:
10min Z2
20min Z3 uphill
10min Z4 technical
20min Z3 descent
20min Z2

Cool down: 15min Z1

🥾 Trail Running – Technique/Efficiency

Duration : 115 min

D+ : 1000

Load (TRIMP) : 267

🫀 Zone 1 : 35 min 🫀 Zone 2 : 44 min 🫀 Zone 4 : 36 min

Warm-up: 20min Z2

Main set:
6x(6min Z4 / 4min Z2) R=4min
Surge uphill
control downhill

Cool down: 15min Z1

🥾 Trail Running – Fartlek

Duration : 115 min

D+ : 600

Load (TRIMP) : 265

🫀 Zone 1 : 25 min 🫀 Zone 2 : 30 min 🫀 Zone 3 : 60 min

Warm-up: 20min Z2

Main set:
6x10min Z3 on hills R=2min
10min Z2 downhill

Cool down: 15min Z1

🥾 Trail Running – Specific Pace

Duration : 115 min

D+ : 800

Load (TRIMP) : 225

🫀 Zone 1 : 50 min 🫀 Zone 2 : 20 min 🫀 Zone 3 : 45 min

Warm-up: 20min Z2

Main set:
3x(15min Z3 / 5min Z1) R=10min

Cool down: 15min Z1

🥾 Trail Running – Cadence

Duration : 115 min

D+ : 400

Load (TRIMP) : 215

🫀 Zone 1 : 35 min 🫀 Zone 2 : 60 min 🫀 Zone 3 : 20 min

Warm-up: 20min Z2

Main set:
2x(20min Z2 / 10min Z3) R=5min
15min Z1

Cool down: 15min Z1

🥾 Trail Running – Hill Repeats

Duration : 115 min

D+ : 1200

Load (TRIMP) : 255

🫀 Zone 1 : 35 min 🫀 Zone 2 : 20 min 🫀 Zone 3 : 60 min

Warm-up: 20min Z2

Main set:
3x20min Z3 R=10min

Cool down: 15min Z1

🥾 Trail Running – Hill Repeats

Duration : 115 min

D+ : 1400

Load (TRIMP) : 240

🫀 Zone 1 : 35 min 🫀 Zone 2 : 35 min 🫀 Zone 3 : 45 min

Warm-up: 20min Z2

Main set:
3x(15min Z3 / 5min Z2) R=10min

Cool down: 15min Z1

🥾 Trail Running – Strength

Duration : 115 min

D+ : 1500

Load (TRIMP) : 255

🫀 Zone 1 : 35 min 🫀 Zone 2 : 20 min 🫀 Zone 3 : 60 min

Warm-up: 20min Z2

Main set:
3x20min Z3 R=10min

Cool down: 15min Z1

🥾 Trail Running – Hill Repeats

Duration : 115 min

D+ : 900

Load (TRIMP) : 279

🫀 Zone 1 : 35 min 🫀 Zone 2 : 38 min 🫀 Zone 4 : 42 min

Warm-up: 20min Z2

Main set:
6x(7min Z4 / 3min Z2) R=4min

Cool down: 15min Z1

🥾 Trail Running – V02 Max

Duration : 115 min

D+ : 2000

Load (TRIMP) : 276

🫀 Zone 1 : 56 min 🫀 Zone 2 : 25 min 🫀 Zone 5 : 34 min

Warm-up: 20min Z2

Main set:
8x2min Z5 R=3min
5min Z2
6x3min Z5 R=4min

Cool down: 15min Z1

🏃‍♂️ Running – Threshold

Duration : 116 min

Load (TRIMP) : 294

🫀 Zone 1 : 50 min 🫀 Zone 2 : 10 min 🫀 Zone 4 : 56 min

Warm-up: 10 min in Z2

Session:
8 x 7 min in Z4, R = 5 min

Cool-down: 10 min in Z1

🚴‍♂️ Cycling – MAP (PMA)

Duration : 116 min

Load (TRIMP) : 366

🫀 Zone 1 : 46 min 🫀 Zone 2 : 10 min 🫀 Zone 5 : 60 min

Warm-up: 10 min in Z2

Session:
10 x 6 min in Z5, R = 4 min

Cool-down: 10 min in Z1

🥾 Trail Running – Threshold

Duration : 116 min

D+ : 1800

Load (TRIMP) : 276

🫀 Zone 1 : 36 min 🫀 Zone 2 : 20 min 🫀 Zone 3 : 40 min 🫀 Zone 4 : 20 min

Warm-up: 20min Z2

Main set:
4x(10min Z3 / 5min Z4) R=7min

Cool down: 15min Z1

🏠 Indoor Cycling – V02 Max

Duration : 116.25 min

Load (TRIMP) : 263.25

🫀 Zone 1 : 57 min 🫀 Zone 2 : 5 min 🫀 Zone 3 : 30 min 🫀 Zone 4 : 17 min 🫀 Zone 5 : 8 min

Warm-up: 3 min in Z2
5 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:
5 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

🥾 Trail Running – Fartlek

Duration : 117 min

D+ : 1200

Load (TRIMP) : 239

🫀 Zone 1 : 27 min 🫀 Zone 2 : 58 min 🫀 Zone 3 : 32 min

Warm-up: 20min Z2

Main set:
10min Z2 easy
4x(8min Z3 / 2min Z2) R=4min
20min Z2 scenic

Cool down: 15min Z1

🏠 Indoor Cycling – Base Training

Duration : 117.5 min

Load (TRIMP) : 241.5

🫀 Zone 1 : 11 min 🫀 Zone 2 : 97 min 🫀 Zone 3 : 3 min 🫀 Zone 4 : 5 min 🫀 Zone 5 : 2 min

Warm-up: 5 min in Z4
3 min in Z3
3 x 30 s in Z5 cadence ~ 100 RPM, R = 30 s
2 min in Z2 cadence ~ 90 RPM

Session:
1h35 in Z2

Cool-down: 10 min in Z1

🏃‍♂️ Running – Fartlek

Duration : 118 min

Load (TRIMP) : 268

🫀 Zone 1 : 52 min 🫀 Zone 2 : 10 min 🫀 Zone 3 : 32 min 🫀 Zone 4 : 20 min 🫀 Zone 5 : 4 min

Warm-up: 10 mins in Z2

Session:
4 blocks of :
8 mins in Z3, R = 4 mins
5 mins in Z4, R = 4 mins
1 min in Z5, R = 1 min
R = 2 mins between each block

Cool-down: 10 mins in Z1

🚴‍♂️ Cycling – Fartlek

Duration : 118 min

Load (TRIMP) : 248

🫀 Zone 1 : 78 min 🫀 Zone 2 : 10 min 🫀 Zone 5 : 30 min

Warm-up: 10 min in Z2

Session:
6 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

🏠 Indoor Cycling – Strength

Duration : 118 min

Load (TRIMP) : 291

🫀 Zone 1 : 27 min 🫀 Zone 2 : 50 min 🫀 Zone 3 : 3 min 🫀 Zone 4 : 37 min 🫀 Zone 5 : 2 min

Warm-up: 5 min in Z4
3 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 :
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

🥾 Trail Running – Strength

Duration : 119 min

D+ : 2000

Load (TRIMP) : 239

🫀 Zone 1 : 39 min 🫀 Zone 2 : 40 min 🫀 Zone 3 : 40 min

Warm-up: 20min Z2

Main set:
4x10min Z3 R=8min
20min Z2

Cool down: 15min Z1

🥾 Trail Running – Hill Repeats

Duration : 119 min

D+ : 1600

Load (TRIMP) : 199

🫀 Zone 1 : 39 min 🫀 Zone 2 : 80 min

Warm-up: 20min Z2

Main set:
4x15min Z2 R=8min

Cool down: 15min Z1

🏃‍♂️ Running – Base Training

Duration : 120 min

Load (TRIMP) : 230

🫀 Zone 1 : 10 min 🫀 Zone 2 : 110 min

Warm-up: 15 min in Z2

Session:
1h35 in Z2

Cool-down: 10 min in Z1

Perform this session on hilly terrain if possible

🏃‍♂️ Running – Base Training

Duration : 120 min

Load (TRIMP) : 230

🫀 Zone 1 : 10 min 🫀 Zone 2 : 110 min

Warm-up: 10 min in Z2

Session:
1h40 in Z2

Cool-down: 10 min in Z1

🚴‍♂️ Cycling – Base Training

Duration : 120 min

Load (TRIMP) : 230

🫀 Zone 1 : 10 min 🫀 Zone 2 : 110 min

Warm-up: 15 mins in Z2

Session:
1h35 in Z2

Cool-down: 10 mins in Z1

🚴‍♂️ Cycling – Base Training

Duration : 120 min

Load (TRIMP) : 230

🫀 Zone 1 : 10 min 🫀 Zone 2 : 110 min

Warm-up: 10 mins in Z2

Session:
1h40 in Z2

Cool-down: 10 mins in Z1

🏠 Indoor Cycling – MAP (PMA)

Duration : 120 min

Load (TRIMP) : 285

🫀 Zone 1 : 55 min 🫀 Zone 2 : 15 min 🫀 Zone 4 : 50 min

Warm-up: 15 min in Z2

Session:
10 blocks of :
5 min in Z4 (70% FTP) cadence ~ 120 RPM
R = 5 min between each block

Cool-down: 10 min in Z1

🥾 Trail Running – Fartlek

Duration : 120 min

D+ : 500

Load (TRIMP) : 500

🫀 Zone 1 : 10 min 🫀 Zone 2 : 20 min 🫀 Zone 5 : 90 min

Warm-up: 20 min in Z2 on varied terrain.

Session:
1h30 of free Fartlek uphill. Accelerate on sections that are suitable (Z4/Z5), recover in Z2/Z3 on easier or downhill sections.

Cool-down: 10 min in Z1.

🥾 Trail Running – Trail Specific

Duration : 120 min

D+ : 450

Load (TRIMP) : 500

🫀 Zone 1 : 10 min 🫀 Zone 2 : 20 min 🫀 Zone 5 : 90 min

Warm-up: 20 min in Z2 on flat terrain.

Session:
1h30 on a very technical trail with steep ups and downs (scree, roots, rocks). Focus on foot placement and balance.

Cool-down: 10 min in Z1.

🥾 Trail Running – Hill Repeats

Duration : 120 min

D+ : 600

Load (TRIMP) : 350

🫀 Zone 1 : 10 min 🫀 Zone 2 : 50 min 🫀 Zone 4 : 60 min

Warm-up: 20 min in Z2, including 3 accelerations.

Session:
3 x (20 min in Z3/Z4 uphill at race pace + 10 min recovery in Z1/Z2 downhill). Slope 6-10%.

Cool-down: 10 min in Z1.

🥾 Trail Running – Trail Specific

Duration : 120 min

D+ : 300

Load (TRIMP) : 210

🫀 Zone 1 : 30 min 🫀 Zone 2 : 90 min

Warm-up: 20 min of very easy running (Z1).

Session:
1h30 of very slow walking/running (Z1/Z2) on a technical trail, alternating running phases with stops (1-2 min) to visualize the upcoming passage. Close your eyes, imagine yourself crossing it perfectly. Resume by applying this visualization. Repeat on different difficulties.

Cool-down: 10 min in Z1.

🔄 Brick Session – Strength

Duration : 120 min

D+ : 300

Load (TRIMP) : 325

🫀 Zone 1 : 10 min 🫀 Zone 2 : 40 min 🫀 Zone 3 : 45 min 🫀 Zone 4 : 25 min

Warm-up: 15 min in Z2 (bike)

Session:
45 min in Z3 (bike), 25 min in Z4 (running), 25 min in Z2 (recoveries)

Cool-down: 10 min in Z1 (running)

Key session for managing effort in triathlon.

🥾 Trail Running – Technique/Efficiency

Duration : 120 min

D+ : 800

Load (TRIMP) : 260

🫀 Zone 1 : 25 min 🫀 Zone 2 : 50 min 🫀 Zone 3 : 45 min

Warm-up: 20min Z2

Main set:
3x(15min Z3 mountain climb / 10min Z2 technical descent) R=5min

Cool down: 15min Z1

🥾 Trail Running – Fartlek

Duration : 120 min

D+ : 800

Load (TRIMP) : 260

🫀 Zone 1 : 35 min 🫀 Zone 2 : 50 min 🫀 Zone 3 : 15 min 🫀 Zone 4 : 20 min

Warm-up: 20min Z2

Main set:
15min Z3
5x(4min Z4 / 3min Z2) R=5min
15min Z2

Cool down: 15min Z1

🥾 Trail Running – Specific Pace

Duration : 120 min

D+ : 1000

Load (TRIMP) : 245

🫀 Zone 1 : 25 min 🫀 Zone 2 : 65 min 🫀 Zone 3 : 30 min

Warm-up: 20min Z2

Main set:
30min Z2
3x(10min Z3 / 5min Z2) R=5min

Cool down: 15min Z1

🥾 Trail Running – Trail Specific

Duration : 120 min

D+ : 600

Load (TRIMP) : 220

🫀 Zone 1 : 60 min 🫀 Zone 2 : 20 min 🫀 Zone 3 : 40 min

Warm-up: 20min Z2

Main set:
8x(5min Z3 uphill / 3min Z1 downhill) R=3min

Cool down: 15min Z1

🥾 Trail Running – Base Training

Duration : 120 min

D+ : 600

Load (TRIMP) : 200

🫀 Zone 1 : 40 min 🫀 Zone 2 : 80 min

Warm-up: 20min Z2

Main set:
2x(30min Z2 / 10min Z1) R=5min

Cool down: 15min Z1

🥾 Trail Running – Base Training

Duration : 120 min

D+ : 400

Load (TRIMP) : 200

🫀 Zone 1 : 40 min 🫀 Zone 2 : 80 min

Warm-up: 20min Z2

Main set:
3x(20min Z2 / 5min Z1) R=5min

Cool down: 15min Z1

🥾 Trail Running – Strength

Duration : 120 min

D+ : 1300

Load (TRIMP) : 265

🫀 Zone 1 : 35 min 🫀 Zone 2 : 25 min 🫀 Zone 3 : 60 min

Warm-up: 20min Z2

Main set:
6x10min Z3 R=4min
finish with 5min Z2

Cool down: 15min Z1

🥾 Trail Running – Strength

Duration : 120 min

D+ : 1500

Load (TRIMP) : 260

🫀 Zone 1 : 40 min 🫀 Zone 2 : 20 min 🫀 Zone 3 : 60 min

Warm-up: 20min Z2

Main set:
3x(20min Z3 / 5min Z1) R=5min

Cool down: 15min Z1

🥾 Trail Running – Technique/Efficiency

Duration : 120 min

D+ : 700

Load (TRIMP) : 270

🫀 Zone 1 : 30 min 🫀 Zone 2 : 30 min 🫀 Zone 3 : 60 min

Warm-up: 20min Z2

Main set:
6x10min Z3 run/hike combo R=3min
10min Z2

Cool down: 15min Z1

🥾 Trail Running – Specific Pace

Duration : 120 min

D+ : 800

Load (TRIMP) : 260

🫀 Zone 1 : 30 min 🫀 Zone 2 : 40 min 🫀 Zone 3 : 50 min

Warm-up: 15min Z2

Main set:
5x(10min Z3 / 5min Z2) R=5min

Cool down: 10min Z1

🥾 Trail Running – Threshold

Duration : 120 min

D+ : 1600

Load (TRIMP) : 260

🫀 Zone 1 : 40 min 🫀 Zone 2 : 20 min 🫀 Zone 3 : 60 min

Warm-up: 20min Z2

Main set:
6x10min Z3 R=5min

Cool down: 15min Z1

🥾 Trail Running – Specific Pace

Duration : 120 min

D+ : 800

Load (TRIMP) : 275

🫀 Zone 1 : 25 min 🫀 Zone 2 : 35 min 🫀 Zone 3 : 60 min

Warm-up: 20min Z2

Main set:
3x(20min Z3 / 5min Z2) R=5min

Cool down: 15min Z1

🥾 Trail Running – Strength

Duration : 121 min

D+ : 1500

Load (TRIMP) : 271

🫀 Zone 1 : 31 min 🫀 Zone 2 : 30 min 🫀 Zone 3 : 60 min

Warm-up: 20min Z2

Main set:
5x12min Z3 R=4min
10min Z2

Cool down: 15min Z1

🥾 Trail Running – Technique/Efficiency

Duration : 121 min

D+ : 1600

Load (TRIMP) : 271

🫀 Zone 1 : 31 min 🫀 Zone 2 : 30 min 🫀 Zone 3 : 60 min

Warm-up: 20min Z2

Main set:
3x20min Z3 varied terrain R=8min
10min Z2

Cool down: 15min Z1

🥾 Trail Running – MAP (PMA)

Duration : 123 min

D+ : 1800

Load (TRIMP) : 359

🫀 Zone 1 : 49 min 🫀 Zone 2 : 20 min 🫀 Zone 5 : 54 min

Warm-up: 20min Z2

Main set:
18x3min Z5 R=2min

Cool down: 15min Z1

🥾 Trail Running – Hill Repeats

Duration : 123 min

D+ : 1200

Load (TRIMP) : 259

🫀 Zone 1 : 35 min 🫀 Zone 2 : 40 min 🫀 Zone 3 : 48 min

Warm-up: 20min Z2

Main set:
6x8min Z3 R=4min
20min Z2

Cool down: 15min Z1

🏃‍♂️ Running – Threshold

Duration : 124 min

Load (TRIMP) : 301

🫀 Zone 1 : 55 min 🫀 Zone 2 : 15 min 🫀 Zone 4 : 54 min

Warm-up: 15 min in Z2

Session:
9 x 6 min in Z4, R = 5 min

Cool-down: 10 min in Z1

🏠 Indoor Cycling – Base Training

Duration : 124.5 min

Load (TRIMP) : 251.5

🫀 Zone 1 : 11 min 🫀 Zone 2 : 105 min 🫀 Zone 3 : 5 min 🫀 Zone 4 : 2 min 🫀 Zone 5 : 2 min

Warm-up: 3 min in Z2
5 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:
1h40 in Z2

Cool-down: 10 min in Z1

🏃‍♂️ Running – Base Training

Duration : 125 min

Load (TRIMP) : 240

🫀 Zone 1 : 10 min 🫀 Zone 2 : 115 min

Warm-up: 10 min in Z2

Session:
1h45 in Z2

Cool-down: 10 min in Z1

🏃‍♂️ Running – Threshold

Duration : 125 min

Load (TRIMP) : 360

🫀 Zone 1 : 40 min 🫀 Zone 2 : 10 min 🫀 Zone 4 : 75 min

Warm-up: 10 min in Z2

Session:
3 x 25 min in Z4, R = 10 min

Cool-down: 10 min in Z1

🏃‍♂️ Running – Threshold

Duration : 125 min

Load (TRIMP) : 290

🫀 Zone 1 : 60 min 🫀 Zone 2 : 15 min 🫀 Zone 4 : 50 min

Warm-up: 15 min in Z2

Session:
10 x 5 min in Z4, R = 5 min

Cool-down: 10 min in Z1

🏃‍♂️ Running – Threshold

Duration : 125 min

Load (TRIMP) : 296

🫀 Zone 1 : 62 min 🫀 Zone 2 : 15 min 🫀 Zone 3 : 18 min 🫀 Zone 5 : 30 min

Warm-up: 15 mins in Z2

Session:
6 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

🔄 Brick Session – Threshold

Duration : 125 min

Load (TRIMP) : 450

🫀 Zone 1 : 10 min 🫀 Zone 2 : 10 min 🫀 Zone 4 : 105 min

Warm-up: Running: 10 min in Z2

Session:
Running: 45 min in Z4
Bike: 1h in Z4

Cool-down: 10 min in Z1

🥾 Trail Running – Trail Specific

Duration : 125 min

D+ : 400

Load (TRIMP) : 230

🫀 Zone 1 : 20 min 🫀 Zone 2 : 105 min

Warm-up: 10 min of slow walking (Z1).

Session:
1h45 of running/fast walking (Z2) on a less technical terrain exposed to the sun, between 12pm and 3pm. The goal is to acclimate to the peak heat without seeking performance. Very conservative pace. Frequent hydration and cooling (spraying neck/head).

Cool-down: 10 min in Z1.

🥾 Trail Running – Hill Repeats

Duration : 125 min

D+ : 800

Load (TRIMP) : 270

🫀 Zone 1 : 15 min 🫀 Zone 2 : 93 min 🫀 Zone 4 : 18 min

Warm-up: 20 min easy running (Z2) on flat ground.

Session:
1h30 of hill intervals. Choose a hill requiring 2-3 minutes of effort, with 6-8 repetitions. Efforts should be in Z4, and recoveries in Z1/Z2 while descending. The goal is to carry out this session late morning or early afternoon (moderate heat) to simulate stress without excessive overheating. Regular hydration before and during.

Cool-down: 15 min in Z1.

🥾 Trail Running – Trail Specific

Duration : 125 min

D+ : 380

Load (TRIMP) : 240

🫀 Zone 1 : 10 min 🫀 Zone 2 : 115 min

Warm-up: 10 min in Z2.

Session:
1h45 of walking/easy running (Z2) on a course including short sections (50-100m) that are very technical (clusters of rocks, small crossings of dense roots). Tackle these sections in "active hiking" mode, using your hands if necessary. Take the time to observe the best path.

Cool-down: 10 min in Z1.

🥾 Trail Running – Trail Specific

Duration : 125 min

D+ : 350

Load (TRIMP) : 240

🫀 Zone 1 : 10 min 🫀 Zone 2 : 115 min

Warm-up: 15 min in Z2.

Session:
1h40 of easy running/walking (Z2) on a circuit with sharp turns and frequent direction changes (like a lake, small hill). Focus on lateral agility and maintaining balance in the curves. Vary the speed to test your adaptability.

Cool-down: 10 min in Z1.

🥾 Trail Running – V02 Max

Duration : 125 min

D+ : 200

Load (TRIMP) : 240

🫀 Zone 1 : 10 min 🫀 Zone 2 : 115 min

Warm-up: 15 min in Z2.

Session:
1h40 of running with progressive accelerations on flat or slightly uphill/downhill segments (30 sec to 1 min), followed by complete recoveries (Z1-Z2). The objective is to work on VMA on trail and the ability to "launch" the machine.

Cool-down: 10 min in Z1.

🥾 Trail Running – Base Training

Duration : 125 min

D+ : 500

Load (TRIMP) : 235

🫀 Zone 1 : 15 min 🫀 Zone 2 : 110 min

Warm-up: 20min Z2

Main set:
90min Z2 steady pace

Cool down: 15min Z1

🥾 Trail Running – Base Training

Duration : 125 min

D+ : 800

Load (TRIMP) : 225

🫀 Zone 1 : 25 min 🫀 Zone 2 : 100 min

Warm-up: 20min Z2

Main set:
2x40min Z2 / 10min Z1 R=10min

Cool down: 15min Z1

🥾 Trail Running – Technique/Efficiency

Duration : 125 min

D+ : 1000

Load (TRIMP) : 257

🫀 Zone 1 : 33 min 🫀 Zone 2 : 52 min 🫀 Zone 3 : 40 min

Warm-up: 20min Z2

Main set:
4x(10min Z3 technical / 8min Z2 smooth) R=6min

Cool down: 15min Z1

🥾 Trail Running – Specific Pace

Duration : 125 min

D+ : 1200

Load (TRIMP) : 295

🫀 Zone 1 : 15 min 🫀 Zone 2 : 50 min 🫀 Zone 3 : 60 min

Warm-up: 20min Z2

Main set:
60min Z3 continuous
30min Z2 recovery

Cool down: 15min Z1

🥾 Trail Running – Base Training

Duration : 125 min

D+ : 300

Load (TRIMP) : 235

🫀 Zone 1 : 15 min 🫀 Zone 2 : 110 min

Warm-up: 20min Z2

Main set:
90min Z2 continuous

Cool down: 15min Z1

🥾 Trail Running – Base Training

Duration : 125 min

D+ : 400

Load (TRIMP) : 235

🫀 Zone 1 : 15 min 🫀 Zone 2 : 110 min

Warm-up: 20min Z2

Main set:
90min Z2 varied elevation

Cool down: 15min Z1

🥾 Trail Running – Technique/Efficiency

Duration : 125 min

D+ : 700

Load (TRIMP) : 255

🫀 Zone 1 : 35 min 🫀 Zone 2 : 50 min 🫀 Zone 3 : 40 min

Warm-up: 20min Z2

Main set:
5x(8min Z3 uphill switchbacks / 6min Z2 rolling trail) R=5min

Cool down: 15min Z1

🥾 Trail Running – Base Training

Duration : 125 min

D+ : 600

Load (TRIMP) : 235

🫀 Zone 1 : 15 min 🫀 Zone 2 : 110 min

Warm-up: 20min Z2

Main set:
90min Z2

Cool down: 15min Z1

🥾 Trail Running – Trail Specific

Duration : 125 min

D+ : 1200

Load (TRIMP) : 325

🫀 Zone 1 : 25 min 🫀 Zone 2 : 20 min 🫀 Zone 3 : 60 min 🫀 Zone 4 : 20 min

Warm-up: 20min Z2

Main set:
60min Z3 ascent
10min Z1
20min Z4 technical descent

Cool down: 15min Z1

🥾 Trail Running – Technique/Efficiency

Duration : 125 min

D+ : 500

Load (TRIMP) : 245

🫀 Zone 1 : 55 min 🫀 Zone 2 : 20 min 🫀 Zone 3 : 50 min

Warm-up: 20min Z2

Main set:
5x(10min Z3 technical trail / 4min Z1) R=5min

Cool down: 15min Z1

🥾 Trail Running – Base Training

Duration : 125 min

D+ : 400

Load (TRIMP) : 235

🫀 Zone 1 : 15 min 🫀 Zone 2 : 110 min

Warm-up: 20min Z2

Main set:
90min Z2 continuous on rolling hills

Cool down: 15min Z1

🥾 Trail Running – Base Training

Duration : 125 min

D+ : 400

Load (TRIMP) : 235

🫀 Zone 1 : 15 min 🫀 Zone 2 : 110 min

Warm-up: 20min Z2

Main set:
90min Z2 continuous around lakes
moderate elevation

Cool down: 15min Z1

🥾 Trail Running – Trail Specific

Duration : 125 min

D+ : 500

Load (TRIMP) : 315

🫀 Zone 1 : 30 min 🫀 Zone 2 : 40 min 🫀 Zone 3 : 15 min 🫀 Zone 4 : 40 min

Warm-up: 20min Z2

Main set:
4x(10min Z4 mix / 5min Z2 recovery) R=5min
finish with 15min Z3

Cool down: 15min Z1

🥾 Trail Running – Base Training

Duration : 125 min

D+ : 500

Load (TRIMP) : 235

🫀 Zone 1 : 15 min 🫀 Zone 2 : 110 min

Warm-up: 20min Z2

Main set:
90min Z2 balanced

Cool down: 15min Z1

🥾 Trail Running – Specific Pace

Duration : 125 min

D+ : 1100

Load (TRIMP) : 315

🫀 Zone 1 : 15 min 🫀 Zone 2 : 50 min 🫀 Zone 3 : 40 min 🫀 Zone 4 : 20 min

Warm-up: 20min Z2

Main set:
40min Z3
20min Z2
20min Z4
10min Z2

Cool down: 15min Z1

🚴‍♂️ Cycling – MAP (PMA)

Duration : 126 min

Load (TRIMP) : 416

🫀 Zone 1 : 46 min 🫀 Zone 2 : 10 min 🫀 Zone 5 : 70 min

Warm-up: 10 min in Z2

Session:
10 x 7 min in Z5, R = 4 min

Cool-down: 10 min in Z1

🚴‍♂️ Cycling – Fartlek

Duration : 126 min

Load (TRIMP) : 269

🫀 Zone 1 : 79 min 🫀 Zone 2 : 15 min 🫀 Zone 5 : 32 min

Warm-up: 15 mins in Z2

Session:
8 blocks of :
4 x 1 min in Z5 (150% FTP), R = 2 mins
R = 3 mins between each block

Cool-down: 10 mins in Z1

🥾 Trail Running – Threshold

Duration : 126 min

D+ : 800

Load (TRIMP) : 281

🫀 Zone 1 : 31 min 🫀 Zone 2 : 40 min 🫀 Zone 3 : 50 min 🫀 Zone 4 : 5 min

Warm-up: 20min Z2

Main set:
5x(10min Z3 / 4min Z2) R=4min
finish with 5min Z4

Cool down: 15min Z1

🥾 Trail Running – Cadence

Duration : 126 min

D+ : 600

Load (TRIMP) : 271

🫀 Zone 1 : 31 min 🫀 Zone 2 : 45 min 🫀 Zone 3 : 50 min

Warm-up: 20min Z2

Main set:
5x(10min Z3 / 5min Z2) R=4min

Cool down: 15min Z1

🥾 Trail Running – Specific Pace

Duration : 127 min

D+ : 1200

Load (TRIMP) : 287

🫀 Zone 1 : 27 min 🫀 Zone 2 : 40 min 🫀 Zone 3 : 60 min

Warm-up: 20min Z2

Main set:
4x(15min Z3 / 5min Z2) R=4min

Cool down: 15min Z1

🥾 Trail Running – Technique/Efficiency

Duration : 127 min

D+ : 1000

Load (TRIMP) : 267

🫀 Zone 1 : 47 min 🫀 Zone 2 : 20 min 🫀 Zone 3 : 60 min

Warm-up: 20min Z2

Main set:
4x(15min Z3 on switchbacks / 5min Z1) R=4min

Cool down: 15min Z1

🏃‍♂️ Running – Threshold

Duration : 129 min

Load (TRIMP) : 336

🫀 Zone 1 : 50 min 🫀 Zone 2 : 15 min 🫀 Zone 4 : 64 min

Warm-up: 15 mn in Z2

Session:
8 x 8 mn in Z4, R = 5 mn

Cool-down: 10 mn in Z1

🥾 Trail Running – MAP (PMA)

Duration : 129 min

D+ : 2000

Load (TRIMP) : 269

🫀 Zone 1 : 69 min 🫀 Zone 2 : 20 min 🫀 Zone 4 : 40 min

Warm-up: 20min Z2

Main set:
10x4min Z4 R=6min

Cool down: 15min Z1

🏃‍♂️ Running – Base Training

Duration : 130 min

Load (TRIMP) : 250

🫀 Zone 1 : 10 min 🫀 Zone 2 : 120 min

Warm-up: 10 min in Z2

Session:
1h50 in Z2

Cool-down: 10 min in Z1

🥾 Trail Running – Trail Specific

Duration : 130 min

D+ : 600

Load (TRIMP) : 350

🫀 Zone 1 : 10 min 🫀 Zone 2 : 20 min 🫀 Zone 3 : 100 min

Warm-up: 20 min in Z2 on varied terrain.

Session:
1h40 of climbing in Z2/Z3 on a technical trail (rocks, roots, narrow path). Focus on foot placement and agility. Cool-down downhill.

Cool-down: 10 min in Z1.

🥾 Trail Running – Base Training

Duration : 130 min

D+ : 350

Load (TRIMP) : 235

🫀 Zone 1 : 25 min 🫀 Zone 2 : 105 min

Warm-up: 15 min of very slow walking (Z1).

Session:
1h45 of very easy running/walking (Z1/Z2) on gentle and rolling descents, with little technicality. The goal is to promote blood circulation and the drainage of toxins without generating new fatigue. Minimal uphill sections in Z1.

Cool-down: 10 min of walking (Z1) with gentle stretches.

🥾 Trail Running – Trail Specific

Duration : 130 min

D+ : 400

Load (TRIMP) : 235

🫀 Zone 1 : 25 min 🫀 Zone 2 : 105 min

Warm-up: 15 min of very easy walking (Z1).

Session:
1h45 of brisk walking or very slow running (Z2) on hilly terrain between 1500 and 1800m of altitude. Focus on a regular and deep breathing. Drink small sips of water frequently. This is a gentle introductory session to altitude.

Cool-down: 10 min of slow walking (Z1).

🥾 Trail Running – Trail Specific

Duration : 130 min

D+ : 350

Load (TRIMP) : 235

🫀 Zone 1 : 25 min 🫀 Zone 2 : 105 min

Warm-up: 15 min of brisk walking (Z1) on flat terrain.

Session:
1h45 of very easy running (Z2) on a course with small hills (50-100m D+ maximum per ascent). Alternate running on flat and walking actively uphill. The goal is to get used to terrain variations and uphill walking.

Cool-down: 10 min of slow walking (Z1).

🥾 Trail Running – Trail Specific

Duration : 130 min

D+ : 300

Load (TRIMP) : 250

🫀 Zone 1 : 10 min 🫀 Zone 2 : 120 min

Warm-up: 10 min in Z2.

Session:
1h50 of easy running (Z2) with "technical straights": on segments of 50-100m where the terrain is more technical (roots, stones), slightly increase the pace (beginning Z3) while focusing on foot placement precision. Cool-down on the rest of the trail.

Cool-down: 10 min in Z1.

🥾 Trail Running – Hill Repeats

Duration : 130 min

D+ : 600

Load (TRIMP) : 460

🫀 Zone 1 : 10 min 🫀 Zone 2 : 50 min 🫀 Zone 5 : 70 min

Warm-up: 15 min in Z2.

Session:
1h45 of "fast ascent/descent circuit": On a loop of about 150-200m D+ (e.g., stairs, steep trail), do 6-8 repetitions in Z4/Z5 uphill and Z3/Z4 downhill. Complete recovery (Z1) after each loop. Focus on explosiveness and power.

Cool-down: 10 min in Z1.

🚴‍♂️ Cycling – Base Training

Duration : 130 min

D+ : 150

Load (TRIMP) : 250

🫀 Zone 1 : 10 min 🫀 Zone 2 : 120 min

Warm-up: 15 min in Z2 (flat)

Session:
105 min in Z2 (flat to slightly hilly course, 70% aero)

Cool-down: 10 min in Z1

🚴‍♂️ Cycling – Technique/Efficiency

Duration : 130 min

D+ : 100

Load (TRIMP) : 250

🫀 Zone 1 : 10 min 🫀 Zone 2 : 120 min

Warm-up: 15 min in Z2

Session:
105 min in Z2 (rolling course, 70% aero, test different types of nutrition every 15-20 min)

Cool-down: 10 min in Z1

🚴‍♂️ Cycling – Technique/Efficiency

Duration : 130 min

D+ : 60

Load (TRIMP) : 250

🫀 Zone 1 : 10 min 🫀 Zone 2 : 120 min

Warm-up: 15 min in Z2

Session:
105 min in Z2 (flat, 90% in aero position, focus on comfort and efficiency of position)

Cool-down: 10 min in Z1

🚴‍♂️ Cycling – Technique/Efficiency

Duration : 130 min

D+ : 60

Load (TRIMP) : 250

🫀 Zone 1 : 10 min 🫀 Zone 2 : 120 min

Warm-up: 15 min in Z2

Session:
105 min in Z2 (flat, 80% aero, visualization of the race finish and arrival)

Cool-down: 10 min in Z1

🚴‍♂️ Cycling – Technique/Efficiency

Duration : 130 min

D+ : 100

Load (TRIMP) : 250

🫀 Zone 1 : 10 min 🫀 Zone 2 : 120 min

Warm-up: 15 min in Z2

Session:
105 min in Z2 (rolling course, 70% aero, drink regularly every 10-15 min)

Cool-down: 10 min in Z1

🔄 Brick Session – Strength x Cadence

Duration : 130 min

D+ : 350

Load (TRIMP) : 380

🫀 Zone 1 : 10 min 🫀 Zone 2 : 15 min 🫀 Zone 3 : 80 min 🫀 Zone 4 : 25 min

Warm-up: 15 min in Z2 (bike)

Session:
40 min in Z3 (bike strength), 25 min in Z4 (bike speed), 40 min in Z3 (running strength)

Cool-down: 10 min in Z1 (running)

Development of strength and speed over long durations.

🔄 Brick Session – Fartlek

Duration : 130 min

D+ : 250

Load (TRIMP) : 290

🫀 Zone 1 : 10 min 🫀 Zone 2 : 80 min 🫀 Zone 3 : 40 min

Warm-up: 20 min in Z2 (bike)

Session:
60 min in Z2 (bike with surges in Z3), 40 min in Z3 (running with surges in Z4)

Cool-down: 10 min in Z1 (running)

Endurance work with the ability to surge pace.

🔄 Brick Session – Base Training

Duration : 130 min

D+ : 100

Load (TRIMP) : 290

🫀 Zone 1 : 10 min 🫀 Zone 2 : 80 min 🫀 Zone 3 : 40 min

Warm-up: 20 min in Z2 (swimming)

Session:
60 min in Z2 (swimming), 40 min in Z3 (cycling)

Cool-down: 10 min in Z1 (bike)

Long distance swim-bike sequence.

🥾 Trail Running – Hill Repeats

Duration : 130 min

D+ : 1500

Load (TRIMP) : 290

🫀 Zone 1 : 30 min 🫀 Zone 2 : 40 min 🫀 Zone 3 : 60 min

Warm-up: 20min Z2

Main set:
4x(15min Z3 / 5min Z2) R=5min

Cool down: 15min Z1

🥾 Trail Running – Strength

Duration : 130 min

D+ : 1500

Load (TRIMP) : 330

🫀 Zone 1 : 30 min 🫀 Zone 2 : 20 min 🫀 Zone 3 : 60 min 🫀 Zone 4 : 20 min

Warm-up: 20min Z2

Main set:
4x15min Z3 R=5min
20min Z4

Cool down: 15min Z1

🥾 Trail Running – Specific Pace

Duration : 130 min

D+ : 1000

Load (TRIMP) : 270

🫀 Zone 1 : 50 min 🫀 Zone 2 : 20 min 🫀 Zone 3 : 60 min

Warm-up: 20min Z2

Main set:
3x(20min Z3 rolling hills / 5min Z1) R=10min

Cool down: 15min Z1

🥾 Trail Running – Trail Specific

Duration : 130 min

D+ : 1000

Load (TRIMP) : 270

🫀 Zone 1 : 40 min 🫀 Zone 2 : 40 min 🫀 Zone 3 : 50 min

Warm-up: 20min Z2

Main set:
5x(10min Z3 uphill / 5min Z1 downhill) R=5min Z2

Cool down: 15min Z1

🥾 Trail Running – Fartlek

Duration : 130 min

D+ : 600

Load (TRIMP) : 265

🫀 Zone 1 : 25 min 🫀 Zone 2 : 75 min 🫀 Zone 3 : 30 min

Warm-up: 20min Z2

Main set:
40min Z2
3x(10min Z3 / 5min Z2) R=5min

Cool down: 15min Z1

🥾 Trail Running – Strength

Duration : 130 min

D+ : 1300

Load (TRIMP) : 285

🫀 Zone 1 : 35 min 🫀 Zone 2 : 35 min 🫀 Zone 3 : 60 min

Warm-up: 20min Z2

Main set:
3x20min Z3 R=10min
finish with 15min Z2

Cool down: 15min Z1

🥾 Trail Running – Strength

Duration : 130 min

D+ : 2000

Load (TRIMP) : 290

🫀 Zone 1 : 30 min 🫀 Zone 2 : 40 min 🫀 Zone 3 : 60 min

Warm-up: 20min Z2

Main set:
2x(30min Z3 / 10min Z2) R=15min

Cool down: 15min Z1

🥾 Trail Running – Trail Specific

Duration : 130 min

D+ : 1500

Load (TRIMP) : 310

🫀 Zone 1 : 30 min 🫀 Zone 2 : 60 min 🫀 Zone 4 : 40 min

Warm-up: 20min Z2

Main set:
4x(10min Z4 summit push / 10min Z2 descent) R=5min

Cool down: 15min Z1

🥾 Trail Running – Specific Pace

Duration : 130 min

D+ : 1000

Load (TRIMP) : 290

🫀 Zone 1 : 30 min 🫀 Zone 2 : 40 min 🫀 Zone 3 : 60 min

Warm-up: 20min Z2

Main set:
4x(15min Z3 / 5min Z2) R=5min

Cool down: 15min Z1

🥾 Trail Running – MAP (PMA)

Duration : 131 min

D+ : 1200

Load (TRIMP) : 331

🫀 Zone 1 : 51 min 🫀 Zone 2 : 40 min 🫀 Zone 5 : 40 min

Warm-up: 20min Z2

Main set:
10x4min Z5 R=4min
20min Z2 cool

Cool down: 15min Z1

🥾 Trail Running – Specific Pace

Duration : 131 min

D+ : 750

Load (TRIMP) : 295

🫀 Zone 1 : 27 min 🫀 Zone 2 : 44 min 🫀 Zone 3 : 60 min

Warm-up: 20min Z2

Main set:
3x(20min Z3 / 8min Z2) R=6min

Cool down: 15min Z1

🥾 Trail Running – Fartlek

Duration : 132 min

D+ : 1200

Load (TRIMP) : 242

🫀 Zone 1 : 42 min 🫀 Zone 2 : 80 min 🫀 Zone 4 : 10 min

Warm-up: 20min Z2

Main set:
20min Z2
10x(1min Z4 / 1min Z2) R=3min
30min Z2

Cool down: 15min Z1

🏠 Indoor Cycling – Base Training

Duration : 132.5 min

Load (TRIMP) : 271.5

🫀 Zone 1 : 11 min 🫀 Zone 2 : 112 min 🫀 Zone 3 : 3 min 🫀 Zone 4 : 5 min 🫀 Zone 5 : 2 min

Warm-up: 5 min in Z4
3 min in Z3
3 x 30 s in Z5 cadence ~ 100 RPM, R = 30 s
2 min in Z2 cadence ~ 90 RPM

Session:
1h50 in Z2

Cool-down: 10 min in Z1

🏃‍♂️ Running – Threshold

Duration : 133 min

Load (TRIMP) : 368

🫀 Zone 1 : 48 min 🫀 Zone 2 : 10 min 🫀 Zone 4 : 75 min

Warm-up: 10 min in Z2

Session:
5 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

🥾 Trail Running – Hill Repeats

Duration : 133 min

D+ : 1800

Load (TRIMP) : 345

🫀 Zone 1 : 33 min 🫀 Zone 2 : 20 min 🫀 Zone 3 : 48 min 🫀 Zone 4 : 32 min

Warm-up: 20min Z2

Main set:
4x(12min Z3 / 8min Z4) R=6min

Cool down: 15min Z1

🏠 Indoor Cycling – MAP (PMA)

Duration : 134.5 min

Load (TRIMP) : 281.5

🫀 Zone 1 : 81 min 🫀 Zone 2 : 5 min 🫀 Zone 3 : 5 min 🫀 Zone 4 : 42 min 🫀 Zone 5 : 2 min

Warm-up: 3 mins in Z2
5 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:
2 blocks of :
4 x 5 mins in Z4 cadence ~ 110 RPM, R = 10 mins
R = 10 mins between each block

Cool-down: 10 mins in Z1

🏃‍♂️ Running – Threshold

Duration : 135 min

Load (TRIMP) : 330

🫀 Zone 1 : 60 min 🫀 Zone 2 : 15 min 🫀 Zone 4 : 60 min

Warm-up: 15 min in Z2

Session:
10 x 6 min in Z4, R = 5 min

Cool-down: 10 min in Z1

🚴‍♂️ Cycling – Base Training

Duration : 135 min

Load (TRIMP) : 260

🫀 Zone 1 : 10 min 🫀 Zone 2 : 125 min

Warm-up: 15 mins in Z2

Session:
1h50 in Z2

Cool-down: 10 mins in Z1

🚴‍♂️ Cycling – Fartlek

Duration : 135 min

Load (TRIMP) : 285

🫀 Zone 1 : 90 min 🫀 Zone 2 : 10 min 🫀 Zone 5 : 35 min

Warm-up: 10 min in Z2

Session:
7 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

🔄 Brick Session – Threshold

Duration : 135 min

Load (TRIMP) : 465

🫀 Zone 1 : 10 min 🫀 Zone 2 : 15 min 🫀 Zone 3 : 15 min 🫀 Zone 4 : 95 min

Warm-up: Home Trainer: 15 min in Z2

Session:
Home Trainer: 15 min in Z3, 15 min in Z4
Running: 1h20 in Z4

Cool-down: 10 min in Z1

🚴‍♂️ Cycling – Threshold

Duration : 135 min

Load (TRIMP) : 420

🫀 Zone 1 : 30 min 🫀 Zone 2 : 15 min 🫀 Zone 4 : 90 min

Warm-up: 15 min in Z2

Session:
3 x 30 min in Z4, R = 10 min

Cool-down: 10 min in Z1

🥾 Trail Running – Fartlek

Duration : 135 min

D+ : 600

Load (TRIMP) : 365

🫀 Zone 1 : 10 min 🫀 Zone 2 : 20 min 🫀 Zone 3 : 105 min

Warm-up: 20 min in Z2.

Session:
1h45 of fartlek on hilly trails: alternateaccelerations of 1 to 3 min (Z3-Z4) on climbs/flat/descents, followed by free recoveries (Z2). The goal is to work on pace variation and the ability to launch back into speed.

Cool-down: 10 min in Z1.

🥾 Trail Running – Trail Specific

Duration : 135 min

D+ : 450

Load (TRIMP) : 260

🫀 Zone 1 : 10 min 🫀 Zone 2 : 125 min

Warm-up: 15 min in Z2.

Session:
1h50 of running in the forest with obstacle crossings (logs, large rocks, small natural obstacles) and controlled jumps. The goal is to improve proprioception, agility, and foot dynamics. Pace Z2/Z3 with spikes.

Cool-down: 10 min in Z1.

🥾 Trail Running – Hill Repeats

Duration : 135 min

D+ : 650

Load (TRIMP) : 440

🫀 Zone 1 : 10 min 🫀 Zone 2 : 35 min 🫀 Zone 4 : 90 min

Warm-up: 15 min in Z2.

Session:
1h50 of varied course including stairs or constructed ups/downs (ski trails, urban stairs in nature). 8-10 repetitions: go up quickly (Z4) and go down at a sustained pace (Z3). The goal is to strengthen the specific muscular chain.

Cool-down: 10 min in Z1.

🥾 Trail Running – Base Training

Duration : 135 min

D+ : 1100

Load (TRIMP) : 245

🫀 Zone 1 : 25 min 🫀 Zone 2 : 110 min

Warm-up: 20min Z2

Main set:
3x30min Z2 / 10min Z1 R=5min

Cool down: 15min Z1

🥾 Trail Running – Threshold

Duration : 135 min

D+ : 1500

Load (TRIMP) : 265

🫀 Zone 1 : 45 min 🫀 Zone 2 : 50 min 🫀 Zone 3 : 40 min

Warm-up: 20min Z2

Main set:
4x(10min Z3 / 5min Z2) R=10min
finish with 10min Z2

Cool down: 15min Z1

🥾 Trail Running – Cadence

Duration : 135 min

D+ : 1200

Load (TRIMP) : 290

🫀 Zone 1 : 40 min 🫀 Zone 2 : 35 min 🫀 Zone 3 : 60 min

Warm-up: 20min Z2

Main set:
3x(20min Z3 varied terrain / 5min Z1) R=5min
gradual 15min Z2

Cool down: 15min Z1

🥾 Trail Running – Technique/Efficiency

Duration : 135 min

D+ : 600

Load (TRIMP) : 285

🫀 Zone 1 : 35 min 🫀 Zone 2 : 50 min 🫀 Zone 3 : 50 min

Warm-up: 20min Z2

Main set:
5x(10min Z3 / 6min Z2) R=5min
Alternate between ascents and descents

Cool down: 15min Z1

🥾 Trail Running – Trail Specific

Duration : 135 min

D+ : 1200

Load (TRIMP) : 275

🫀 Zone 1 : 25 min 🫀 Zone 2 : 80 min 🫀 Zone 3 : 30 min

Warm-up: 20min Z2

Main set:
3x(20min Z2 / 10min Z3) R=5min Z1

Cool down: 15min Z1

🥾 Trail Running – Base Training

Duration : 135 min

D+ : 250

Load (TRIMP) : 255

🫀 Zone 1 : 15 min 🫀 Zone 2 : 120 min

Warm-up: 20min Z2

Main set:
100min Z2 continuous through valleys

Cool down: 15min Z1

🥾 Trail Running – Specific Pace

Duration : 135 min

D+ : 1400

Load (TRIMP) : 305

🫀 Zone 1 : 25 min 🫀 Zone 2 : 50 min 🫀 Zone 3 : 60 min

Warm-up: 20min Z2

Main set:
3x(20min Z3 / 10min Z2) R=5min

Cool down: 15min Z1

🥾 Trail Running – Specific Pace

Duration : 135 min

D+ : 1600

Load (TRIMP) : 305

🫀 Zone 1 : 25 min 🫀 Zone 2 : 50 min 🫀 Zone 3 : 60 min

Warm-up: 20min Z2

Main set:
2x(30min Z3 / 15min Z2) R=10min

Cool down: 15min Z1

🥾 Trail Running – Fartlek

Duration : 135 min

D+ : 1000

Load (TRIMP) : 335

🫀 Zone 1 : 25 min 🫀 Zone 2 : 65 min 🫀 Zone 4 : 45 min

Warm-up: 20min Z2

Main set:
3x(15min Z4 ascent / 15min Z2 descent) R=5min

Cool down: 15min Z1

🥾 Trail Running – Base Training

Duration : 135 min

D+ : 300

Load (TRIMP) : 255

🫀 Zone 1 : 15 min 🫀 Zone 2 : 120 min

Warm-up: 20min Z2

Main set:
100min Z2 fluid

Cool down: 15min Z1

🏠 Indoor Cycling – V02 Max

Duration : 135.5 min

Load (TRIMP) : 294.5

🫀 Zone 1 : 65 min 🫀 Zone 2 : 15 min 🫀 Zone 3 : 30 min 🫀 Zone 4 : 18 min 🫀 Zone 5 : 8 min

Warm-up: 15 min in Z2

Session:
6 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

🥾 Trail Running – Cadence

Duration : 136 min

D+ : 500

Load (TRIMP) : 290

🫀 Zone 1 : 30 min 🫀 Zone 2 : 58 min 🫀 Zone 3 : 48 min

Warm-up: 20min Z2

Main set:
20min Z2
6x(8min Z3 / 3min Z2) R=3min

Cool down: 15min Z1

🥾 Trail Running – Fartlek

Duration : 136 min

D+ : 800

Load (TRIMP) : 316

🫀 Zone 1 : 36 min 🫀 Zone 2 : 60 min 🫀 Zone 4 : 40 min

Warm-up: 20min Z2

Main set:
8x(5min Z4 uphill / 5min Z2 flat) R=3min

Cool down: 15min Z1

🏃‍♂️ Running – Threshold

Duration : 137 min

Load (TRIMP) : 329

🫀 Zone 1 : 71 min 🫀 Zone 2 : 10 min 🫀 Zone 3 : 21 min 🫀 Zone 5 : 35 min

Warm-up: 10 mins in Z2

Session:
7 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

🥾 Trail Running – MAP (PMA)

Duration : 137 min

D+ : 1500

Load (TRIMP) : 397

🫀 Zone 1 : 57 min 🫀 Zone 2 : 20 min 🫀 Zone 5 : 60 min

Warm-up: 20min Z2

Main set:
15x4min Z5 R=3min

Cool down: 15min Z1

🏠 Indoor Cycling – Threshold

Duration : 137.5 min

Load (TRIMP) : 256.5

🫀 Zone 1 : 36 min 🫀 Zone 2 : 92 min 🫀 Zone 3 : 3 min 🫀 Zone 4 : 5 min 🫀 Zone 5 : 2 min

Warm-up: 5 min in Z4
3 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 :
2 x 15 min in Z2, R = 5 min
R = 5 min between each block

Cool-down: 10 min in Z1

SV1 threshold

🥾 Trail Running – Hill Repeats

Duration : 138 min

D+ : 2000

Load (TRIMP) : 308

🫀 Zone 1 : 43 min 🫀 Zone 2 : 20 min 🫀 Zone 3 : 75 min

Warm-up: 20min Z2

Main set:
5x15min Z3 R=7min

Cool down: 15min Z1

🏠 Indoor Cycling – V02 Max

Duration : 139 min

Load (TRIMP) : 288

🫀 Zone 1 : 75 min 🫀 Zone 2 : 32 min 🫀 Zone 3 : 3 min 🫀 Zone 4 : 5 min 🫀 Zone 5 : 24 min

Warm-up: 5 min in Z4
3 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 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
R = 5 min between each block

Cool-down: 10 min in Z1

Explosive Strength

🏃‍♂️ Running – Base Training

Duration : 140 min

Load (TRIMP) : 270

🫀 Zone 1 : 10 min 🫀 Zone 2 : 130 min

Warm-up: 15 min in Z2

Session:
1h55 in Z2

Cool-down: 10 min in Z1

🏃‍♂️ Running – Base Training

Duration : 140 min

Load (TRIMP) : 270

🫀 Zone 1 : 10 min 🫀 Zone 2 : 130 min

Warm-up: 10 min in Z2

Session:
2h in Z2

Cool-down: 10 min in Z1

🏃‍♂️ Running – Threshold

Duration : 140 min

Load (TRIMP) : 420

🫀 Zone 1 : 40 min 🫀 Zone 2 : 10 min 🫀 Zone 4 : 90 min

Warm-up: 10 min in Z2

Session:
3 x 30 min in Z4, R = 10 min

Cool-down: 10 min in Z1

🚴‍♂️ Cycling – Base Training

Duration : 140 min

Load (TRIMP) : 270

🫀 Zone 1 : 10 min 🫀 Zone 2 : 130 min

Warm-up: 10 min in Z2

Session:
2h in Z2

Cool-down: 10 min in Z1

🏠 Indoor Cycling – Base Training

Duration : 140 min

Load (TRIMP) : 270

🫀 Zone 1 : 10 min 🫀 Zone 2 : 130 min

Warm-up: 10 min in Z2

Session:
2h in Z2

Cool-down: 10 min in Z1

🏠 Indoor Cycling – Strength

Duration : 140 min

Load (TRIMP) : 347

🫀 Zone 1 : 27 min 🫀 Zone 2 : 65 min 🫀 Zone 3 : 5 min 🫀 Zone 4 : 42 min 🫀 Zone 5 : 2 min

Warm-up: 3 min in Z2
5 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:
4 blocks of :
10 min in Z4 (100% PMA) cadence ~ 50 RPM
5 min in Z2 (60% PMA) cadence ~ 110 RPM
10 min in Z2 (60% PMA) cadence ~ 80 RPM
R = 5 min between each block

Cool-down: 10 min in Z1

🥾 Trail Running – Trail Specific

Duration : 140 min

D+ : 500

Load (TRIMP) : 260

🫀 Zone 1 : 20 min 🫀 Zone 2 : 120 min

Warm-up: 10 min in Z1.

Session:
2h00 of brisk walking/light trot in Z1/Z2 on easy and low-technical trails. Aim for low elevation gain.

Cool-down: 10 min in Z1.

🥾 Trail Running – Trail Specific

Duration : 140 min

D+ : 500

Load (TRIMP) : 255

🫀 Zone 1 : 25 min 🫀 Zone 2 : 115 min

Warm-up: 10 min in Z2.

Session:
2h00 of walking/running (Z2) on a varied course between 1600 and 1900m. Every 30 minutes, take a 5-minute break to hydrate, eat a little, and take some deep breaths. This simulates stops at refreshment stations during races.

Cool-down: 10 min in Z1.

🥾 Trail Running – Trail Specific

Duration : 140 min

D+ : 450

Load (TRIMP) : 262

🫀 Zone 1 : 18 min 🫀 Zone 2 : 122 min

Warm-up: 15 min in Z2.

Session:
1h55 of easy walking/running (Z2) on a wide, rolling path at an altitude between 1600 and 1900m. Every 20 minutes, walk focusing on deep diaphragmatic breaths for 2 minutes. This helps better oxygenate the muscles and brain at altitude.

Cool-down: 10 min in Z1.

🥾 Trail Running – Specific Pace

Duration : 140 min

D+ : 1500

Load (TRIMP) : 310

🫀 Zone 1 : 30 min 🫀 Zone 2 : 50 min 🫀 Zone 3 : 60 min

Warm-up: 20min Z2

Main set:
2x(30min Z3 climb / 15min Z2 descent) R=15min

Cool down: 15min Z1

🥾 Trail Running – Cadence

Duration : 140 min

D+ : 800

Load (TRIMP) : 255

🫀 Zone 1 : 65 min 🫀 Zone 2 : 35 min 🫀 Zone 3 : 40 min

Warm-up: 20min Z2

Main set:
4x(10min Z3 / 5min Z1) R=10min
15min Z2

Cool down: 15min Z1

🥾 Trail Running – Hill Repeats

Duration : 142 min

D+ : 1000

Load (TRIMP) : 262

🫀 Zone 1 : 72 min 🫀 Zone 2 : 20 min 🫀 Zone 3 : 50 min

Warm-up: 20min Z2

Main set:
5x(10min Z3 / 5min Z1) R=8min

Cool down: 15min Z1

🥾 Trail Running – Strength

Duration : 142 min

D+ : 1300

Load (TRIMP) : 387

🫀 Zone 1 : 47 min 🫀 Zone 2 : 20 min 🫀 Zone 4 : 75 min

Warm-up: 20min Z2

Main set:
5x15min Z4 R=8min

Cool down: 15min Z1

🥾 Trail Running – Hill Repeats

Duration : 142 min

D+ : 1500

Load (TRIMP) : 292

🫀 Zone 1 : 42 min 🫀 Zone 2 : 50 min 🫀 Zone 3 : 50 min

Warm-up: 20min Z2

Main set:
10x5min Z3 R=3min
finish with 30min Z2

Cool down: 15min Z1

🏠 Indoor Cycling – MAP (PMA)

Duration : 142.5 min

Load (TRIMP) : 291.5

🫀 Zone 1 : 91 min 🫀 Zone 2 : 2 min 🫀 Zone 3 : 3 min 🫀 Zone 4 : 45 min 🫀 Zone 5 : 2 min

Warm-up: 5 mins in Z4
3 mins in Z3
3 x 30 secs in Z5 cadence ~ 100 RPM, R = 30 secs
2 mins in Z2 cadence ~ 90 RPM

Session:
2 blocks of :
4 x 5 mins in Z4 cadence ~ 120 RPM, R = 10 mins
R = 10 mins between each block

Cool-down: 10 mins in Z1

🏃‍♂️ Running – Fartlek

Duration : 143 min

Load (TRIMP) : 328

🫀 Zone 1 : 63 min 🫀 Zone 2 : 10 min 🫀 Zone 3 : 40 min 🫀 Zone 4 : 25 min 🫀 Zone 5 : 5 min

Warm-up: 10 mins in Z2

Session:
5 blocks of :
8 mins in Z3, R = 4 mins
5 mins in Z4, R = 4 mins
1 min in Z5, R = 1 min
R = 2 mins between each block

Cool-down: 10 mins in Z1

🚴‍♂️ Cycling – Specific Pace

Duration : 145 min

Load (TRIMP) : 475

🫀 Zone 1 : 15 min 🫀 Zone 2 : 10 min 🫀 Zone 3 : 40 min 🫀 Zone 4 : 80 min

Warm-up: 10 min in Z2

Session:
2 blocks of :
10 min in Z3
20 min in Z4
10 min in Z3
20 min in Z4
R = 5 min between each block

Cool-down: 10 min in Z1

🥾 Trail Running – Trail Specific

Duration : 145 min

D+ : 500

Load (TRIMP) : 280

🫀 Zone 1 : 10 min 🫀 Zone 2 : 135 min

Warm-up: 15 min in Z2.

Session:
2h00 on a particularly difficult terrain (very rocky, extreme slopes, steep inclines with slippery roots). The goal is to progress in 'defensive' mode, prioritizing absolute safety, maximal control of each support, even if the speed is very slow (Z1/Z2). Focus on foot placement, balance, and joint protection.

Cool-down: 10 min in Z1.

🥾 Trail Running – Trail Specific

Duration : 145 min

D+ : 600

Load (TRIMP) : 280

🫀 Zone 1 : 10 min 🫀 Zone 2 : 135 min

Warm-up: 15 min in Z2.

Session:
2h00 of mountain running in hot weather, with your hydration pack configured for heat. Fill it with easily accessible flasks/water bladder, and add a sponge or small towel to refresh yourself. Practice refilling while moving if possible. Pace Z2.

Cool-down: 10 min in Z1.

🥾 Trail Running – Trail Specific

Duration : 145 min

D+ : 450

Load (TRIMP) : 280

🫀 Zone 1 : 10 min 🫀 Zone 2 : 135 min

Warm-up: 15 min of easy running (Z2).

Session:
2h00 of easy running/walking (Z2) on a trail with rockier sections and some stable rocks. Slow down significantly on these parts. Work on balance by shifting from one foot to the other over the obstacles. Do not hesitate to stop if needed.

Cool-down: 10 min of walking (Z1).

🥾 Trail Running – Trail Specific

Duration : 145 min

D+ : 400

Load (TRIMP) : 280

🫀 Zone 1 : 10 min 🫀 Zone 2 : 135 min

Warm-up: 15 min in Z2.

Session:
2h00 of easy running/walking (Z2) on a forest trail with protruding roots. The goal is not to look at your feet but to look ahead, trusting proprioception. Visualize the path a few meters in front of you.

Cool-down: 10 min in Z1.

🥾 Trail Running – Trail Specific

Duration : 145 min

D+ : 700

Load (TRIMP) : 334

🫀 Zone 1 : 10 min 🫀 Zone 2 : 105 min 🫀 Zone 3 : 18 min 🫀 Zone 5 : 12 min

Warm-up: 25 min in Z2.

Session:
1h50 of outing with 5-6 repetitions of (2 min of fast descent in Z4/Z5 on technical terrain / 3 min of ascent in Z2-Z3). Focus on fluidity and control while descending, and dynamic acceleration while ascending.

Cool-down: 10 min in Z1.

🥾 Trail Running – Trail Specific

Duration : 145 min

D+ : 400

Load (TRIMP) : 280

🫀 Zone 1 : 10 min 🫀 Zone 2 : 135 min

Warm-up: 15 min of easy running (Z2).

Session:
2h00 of easy running/walking (Z2) on a trail with slightly irregular sections (small roots, rolling stones). Focus on stride fluidity and looking far ahead. Slow down if the terrain becomes difficult. Regular hydration.

Cool-down: 10 min of walking (Z1).

🥾 Trail Running – Fartlek

Duration : 145 min

D+ : 400

Load (TRIMP) : 286

🫀 Zone 1 : 10 min 🫀 Zone 2 : 129 min 🫀 Zone 3 : 6 min

Warm-up: 15 min in Z2.

Session:
2h00 of easy running/walking (Z2) on a trail with portions where you vary your pace: 1 min of fast running (Z3)/2 min of recovery (Z1-Z2). Repeat 5-6 times throughout the session, without seeking performance.

Cool-down: 10 min in Z1.

🥾 Trail Running – Trail Specific

Duration : 145 min

D+ : 450

Load (TRIMP) : 280

🫀 Zone 1 : 10 min 🫀 Zone 2 : 135 min

Warm-up: 15 min in Z2.

Session:
2h00 of easy running/walking (Z2) on a course with a high percentage of narrow or winding trails. Focus on maintaining a steady stride and adjusting your pace for turns. Practice swinging your arms.

Cool-down: 10 min in Z1.

🚴‍♂️ Cycling – Base Training

Duration : 145 min

D+ : 70

Load (TRIMP) : 280

🫀 Zone 1 : 10 min 🫀 Zone 2 : 135 min

Warm-up: 15 min in Z2 (flat, hands on the hoods)

Session:
120 min in Z2 (flat, 85% in aero position, cadence 85-95 RPM)

Cool-down: 10 min in Z1 (flat)

🔄 Brick Session – Threshold

Duration : 145 min

D+ : 200

Load (TRIMP) : 430

🫀 Zone 1 : 10 min 🫀 Zone 2 : 15 min 🫀 Zone 3 : 90 min 🫀 Zone 4 : 30 min

Warm-up: 15 min in Z2 (running)

Session:
30 min in Z3 (running), 60 min in Z3 (bike), 30 min in Z4 (bike)

Cool-down: 10 min in Z1 (bike)

Extended threshold work in both disciplines.

🥾 Trail Running – Trail Specific

Duration : 145 min

D+ : 1500

Load (TRIMP) : 315

🫀 Zone 1 : 35 min 🫀 Zone 2 : 50 min 🫀 Zone 3 : 60 min

Warm-up: 20min Z2

Main set:
3x(20min Z3 / 10min Z2) R=10min

Cool down: 15min Z1

🥾 Trail Running – Technique/Efficiency

Duration : 145 min

D+ : 1200

Load (TRIMP) : 225

🫀 Zone 1 : 65 min 🫀 Zone 2 : 80 min

Warm-up: 20min Z2

Main set:
3x(20min Z2 technical / 10min Z1 easy) R=10min

Cool down: 15min Z1

🥾 Trail Running – Technique/Efficiency

Duration : 145 min

D+ : 1200

Load (TRIMP) : 285

🫀 Zone 1 : 65 min 🫀 Zone 2 : 20 min 🫀 Zone 3 : 60 min

Warm-up: 20min Z2

Main set:
3x(20min Z3 / 10min Z1) R=10min
Long climbs
efficient descents

Cool down: 15min Z1

🥾 Trail Running – Base Training

Duration : 145 min

D+ : 600

Load (TRIMP) : 240

🫀 Zone 1 : 50 min 🫀 Zone 2 : 95 min

Warm-up: 20min Z2

Main set:
3x(25min Z2 / 5min Z1) R=10min

Cool down: 15min Z1

🥾 Trail Running – Fartlek

Duration : 145 min

D+ : 1800

Load (TRIMP) : 375

🫀 Zone 1 : 15 min 🫀 Zone 2 : 60 min 🫀 Zone 3 : 40 min 🫀 Zone 4 : 30 min

Warm-up: 20min Z2

Main set:
40min Z3 continuous climb
30min Z4 on top
40min Z2 descent

Cool down: 15min Z1

🥾 Trail Running – Cadence

Duration : 145 min

D+ : 600

Load (TRIMP) : 315

🫀 Zone 1 : 35 min 🫀 Zone 2 : 50 min 🫀 Zone 3 : 60 min

Warm-up: 20min Z2

Main set:
3x(20min Z3 / 10min Z2) R=10min

Cool down: 15min Z1

🥾 Trail Running – Specific Pace

Duration : 145 min

D+ : 1000

Load (TRIMP) : 305

🫀 Zone 1 : 45 min 🫀 Zone 2 : 40 min 🫀 Zone 3 : 60 min

Warm-up: 20min Z2

Main set:
4x(15min Z3 / 5min Z2) R=10min

Cool down: 15min Z1

🥾 Trail Running – Trail Specific

Duration : 145 min

D+ : 800

Load (TRIMP) : 315

🫀 Zone 1 : 45 min 🫀 Zone 2 : 60 min 🫀 Zone 3 : 20 min 🫀 Zone 4 : 10 min 🫀 Zone 5 : 10 min

Warm-up: 20min Z2

Main set:
40min Z2
20min Z3
10min Z4
10min Z5
finish with 30min Z1

Cool down: 15min Z1

🥾 Trail Running – Strength

Duration : 145 min

D+ : 800

Load (TRIMP) : 345

🫀 Zone 1 : 35 min 🫀 Zone 2 : 20 min 🫀 Zone 3 : 90 min

Warm-up: 20min Z2

Main set:
3x30min Z3 R=10min

Cool down: 15min Z1

🥾 Trail Running – Strength

Duration : 145 min

D+ : 1400

Load (TRIMP) : 305

🫀 Zone 1 : 15 min 🫀 Zone 2 : 100 min 🫀 Zone 3 : 30 min

Warm-up: 20min Z2

Main set:
60min Z2
30min Z3
20min Z2 easy

Cool down: 15min Z1

🥾 Trail Running – Fartlek

Duration : 147 min

D+ : 1000

Load (TRIMP) : 287

🫀 Zone 1 : 47 min 🫀 Zone 2 : 60 min 🫀 Zone 3 : 40 min

Warm-up: 20min Z2

Main set:
5x(8min Z3 / 5min Z2) R=8min
finish with 15min Z2

Cool down: 15min Z1

🥾 Trail Running – Fartlek

Duration : 148 min

D+ : 1300

Load (TRIMP) : 286

🫀 Zone 1 : 40 min 🫀 Zone 2 : 78 min 🫀 Zone 3 : 30 min

Warm-up: 20min Z2

Main set:
10min Z2
6x(5min Z3 / 3min Z2) R=5min
30min Z2

Cool down: 15min Z1

🚴‍♂️ Cycling – Base Training

Duration : 150 min

Load (TRIMP) : 290

🫀 Zone 1 : 10 min 🫀 Zone 2 : 140 min

Warm-up: 10 min in Z2

Session:
2h10 in Z2

Cool-down: 10 min in Z1

🔄 Brick Session – Threshold

Duration : 150 min

Load (TRIMP) : 510

🫀 Zone 1 : 10 min 🫀 Zone 2 : 20 min 🫀 Zone 3 : 20 min 🫀 Zone 4 : 100 min

Warm-up: Home Trainer: 20 min in Z2

Session:
Home Trainer: 20 min in Z3, 20 min in Z4
Running: 1h20 in Z4

Cool-down: 10 min in Z1

🏠 Indoor Cycling – Base Training

Duration : 150 min

Load (TRIMP) : 290

🫀 Zone 1 : 10 min 🫀 Zone 2 : 140 min

Warm-up: 10 min in Z2

Session:
2h10 in Z2

Cool-down: 10 min in Z1

🥾 Trail Running – Trail Specific

Duration : 150 min

D+ : 500

Load (TRIMP) : 410

🫀 Zone 1 : 10 min 🫀 Zone 2 : 20 min 🫀 Zone 3 : 120 min

Warm-up: 20 min in Z2.

Session:
2h00 of trail running with sessions of 5-10 min of "agile foot running" (Z3): on very technical sections (roots, unstable rocks, small slabs), focus on lightness and quick foot placements. Active recovery between each session.

Cool-down: 10 min in Z1.

🥾 Trail Running – Trail Specific

Duration : 150 min

D+ : 1500

Load (TRIMP) : 410

🫀 Zone 1 : 30 min 🫀 Zone 2 : 20 min 🫀 Zone 3 : 60 min 🫀 Zone 4 : 40 min

Warm-up: 20min Z2

Main set:
2x(30min Z3 climb / 20min Z4 descent) R=15min

Cool down: 15min Z1

🥾 Trail Running – Strength

Duration : 150 min

D+ : 2000

Load (TRIMP) : 320

🫀 Zone 1 : 40 min 🫀 Zone 2 : 50 min 🫀 Zone 3 : 60 min

Warm-up: 20min Z2

Main set:
6x10min Z3 R=5min
finish with 30min Z2

Cool down: 15min Z1

🥾 Trail Running – Technique/Efficiency

Duration : 150 min

D+ : 1000

Load (TRIMP) : 250

🫀 Zone 1 : 50 min 🫀 Zone 2 : 100 min

Warm-up: 20min Z2

Main set:
4x(20min Z2 / 5min Z1 technical trails) R=5min

Cool down: 15min Z1

🥾 Trail Running – Trail Specific

Duration : 150 min

D+ : 1200

Load (TRIMP) : 330

🫀 Zone 1 : 30 min 🫀 Zone 2 : 60 min 🫀 Zone 3 : 60 min

Warm-up: 20min Z2

Main set:
4x(15min Z3 uphill / 10min Z2 downhill) R=5min

Cool down: 15min Z1

🥾 Trail Running – Specific Pace

Duration : 150 min

D+ : 1200

Load (TRIMP) : 330

🫀 Zone 1 : 50 min 🫀 Zone 2 : 20 min 🫀 Zone 3 : 80 min

Warm-up: 20min Z2

Main set:
8x10min Z3 R=5min

Cool down: 15min Z1

🥾 Trail Running – Hill Repeats

Duration : 150 min

D+ : 1200

Load (TRIMP) : 350

🫀 Zone 1 : 30 min 🫀 Zone 2 : 40 min 🫀 Zone 3 : 80 min

Warm-up: 20min Z2

Main set:
4x(20min Z3 / 5min Z2) R=5min

Cool down: 15min Z1

🥾 Trail Running – Hill Repeats

Duration : 151 min

D+ : 2000

Load (TRIMP) : 291

🫀 Zone 1 : 51 min 🫀 Zone 2 : 60 min 🫀 Zone 3 : 40 min

Warm-up: 20min Z2

Main set:
5x(8min Z3 / 4min Z1) R=4min
40min Z2

Cool down: 15min Z1

🏃‍♂️ Running – Threshold

Duration : 154 min

Load (TRIMP) : 372

🫀 Zone 1 : 80 min 🫀 Zone 2 : 10 min 🫀 Zone 3 : 24 min 🫀 Zone 5 : 40 min

Warm-up: 10 mins in Z2

Session:
8 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

🔄 Brick Session – Threshold

Duration : 155 min

Load (TRIMP) : 570

🫀 Zone 1 : 10 min 🫀 Zone 2 : 10 min 🫀 Zone 4 : 135 min

Warm-up: Running: 10 min in Z2

Session:
Running: 45 min in Z4
Bike: 1h30 in Z4

Cool-down: 10 min in Z1

🥾 Trail Running – Trail Specific

Duration : 155 min

D+ : 400

Load (TRIMP) : 295

🫀 Zone 1 : 15 min 🫀 Zone 2 : 140 min

Warm-up: 20 min in Z2 on flat terrain.

Session:
2h00 on a short section of technical terrain but without danger (grass, loose earth, gentle slope). Work on letting go: allow yourself to be "unbalanced" intentionally for a few meters, then regain control. The goal is NOT to fall, but to not panic in case of a loss of balance and to recover movement. Very controlled pace (Z2).

Cool-down: 15 min in Z1.

🥾 Trail Running – Trail Specific

Duration : 155 min

D+ : 750

Load (TRIMP) : 475

🫀 Zone 1 : 15 min 🫀 Zone 2 : 50 min 🫀 Zone 4 : 90 min

Warm-up: 20 min in Z2.

Session:
2h00 of "trail circuit training": 3-4 short and intense loops (20-30 min) including a steep ascent, a technical descent, and a rolling section in Z3-Z4. Cool-down between loops (10 min in Z1-Z2).

Cool-down: 15 min in Z1.

🥾 Trail Running – Strength

Duration : 155 min

D+ : 1500

Load (TRIMP) : 345

🫀 Zone 1 : 45 min 🫀 Zone 2 : 30 min 🫀 Zone 3 : 80 min

Warm-up: 20min Z2

Main set:
4x20min Z3 R=10min
1x10min Z2

Cool down: 15min Z1

🥾 Trail Running – Base Training

Duration : 155 min

D+ : 600

Load (TRIMP) : 295

🫀 Zone 1 : 15 min 🫀 Zone 2 : 140 min

Warm-up: 20min Z2

Main set:
60min Z2
30min Z2 uphill
30min Z2 downhill

Cool down: 15min Z1

🥾 Trail Running – Technique/Efficiency

Duration : 155 min

D+ : 1000

Load (TRIMP) : 325

🫀 Zone 1 : 35 min 🫀 Zone 2 : 70 min 🫀 Zone 3 : 50 min

Warm-up: 20min Z2

Main set:
5x(10min Z3 alpine descents / 10min Z2 recovery) R=5min

Cool down: 15min Z1

🥾 Trail Running – Specific Pace

Duration : 155 min

D+ : 1500

Load (TRIMP) : 355

🫀 Zone 1 : 45 min 🫀 Zone 2 : 20 min 🫀 Zone 3 : 90 min

Warm-up: 20min Z2

Main set:
3x30min Z3 R=15min

Cool down: 15min Z1

🥾 Trail Running – Base Training

Duration : 155 min

D+ : 800

Load (TRIMP) : 295

🫀 Zone 1 : 15 min 🫀 Zone 2 : 140 min

Warm-up: 20min Z2

Main set:
120min Z2 rolling terrain

Cool down: 15min Z1

🥾 Trail Running – Base Training

Duration : 155 min

D+ : 1000

Load (TRIMP) : 295

🫀 Zone 1 : 15 min 🫀 Zone 2 : 140 min

Warm-up: 20min Z2

Main set:
120min Z2

Cool down: 15min Z1

🥾 Trail Running – Base Training

Duration : 155 min

D+ : 800

Load (TRIMP) : 295

🫀 Zone 1 : 15 min 🫀 Zone 2 : 140 min

Warm-up: 20min Z2

Main set:
120min Z2
loop around mountain base

Cool down: 15min Z1

🥾 Trail Running – Base Training

Duration : 155 min

D+ : 500

Load (TRIMP) : 295

🫀 Zone 1 : 15 min 🫀 Zone 2 : 140 min

Warm-up: 20min Z2

Main set:
120min Z2
mimic half marathon trail

Cool down: 15min Z1

🥾 Trail Running – Base Training

Duration : 155 min

D+ : 800

Load (TRIMP) : 295

🫀 Zone 1 : 15 min 🫀 Zone 2 : 140 min

Warm-up: 20min Z2

Main set:
120min Z2 continuous with moderate climb

Cool down: 15min Z1

🥾 Trail Running – Cadence

Duration : 155 min

D+ : 800

Load (TRIMP) : 300

🫀 Zone 1 : 35 min 🫀 Zone 2 : 95 min 🫀 Zone 3 : 25 min

Warm-up: 20min Z2

Main set:
5x(15min Z2 / 5min Z3) R=5min

Cool down: 15min Z1

🥾 Trail Running – Fartlek

Duration : 155 min

D+ : 1200

Load (TRIMP) : 325

🫀 Zone 1 : 35 min 🫀 Zone 2 : 70 min 🫀 Zone 3 : 50 min

Warm-up: 20min Z2

Main set:
5x(10min Z3 undulating trail / 10min Z2 easy) R=5min

Cool down: 15min Z1

🥾 Trail Running – Trail Specific

Duration : 155 min

D+ : 1800

Load (TRIMP) : 305

🫀 Zone 1 : 45 min 🫀 Zone 2 : 70 min 🫀 Zone 3 : 40 min

Warm-up: 20min Z2

Main set:
50min Z2 gradual climb
40min Z3 switchbacks
30min Z1

Cool down: 15min Z1

🥾 Trail Running – Base Training

Duration : 155 min

D+ : 800

Load (TRIMP) : 295

🫀 Zone 1 : 15 min 🫀 Zone 2 : 140 min

Warm-up: 20min Z2

Main set:
1x120min Z2 continuous

Cool down: 15min Z1

🏃‍♂️ Running – Threshold

Duration : 156 min

Load (TRIMP) : 436

🫀 Zone 1 : 56 min 🫀 Zone 2 : 10 min 🫀 Zone 4 : 90 min

Warm-up: 10 min in Z2

Session:
6 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

🚴‍♂️ Cycling – Fartlek

Duration : 157 min

Load (TRIMP) : 332

🫀 Zone 1 : 102 min 🫀 Zone 2 : 15 min 🫀 Zone 5 : 40 min

Warm-up: 15 mn in Z2

Session:
8 blocks of:
5 x 1 mn in Z5 (150% FTP), R = 2 mn
R = 4 mn between each block

Cool-down: 10 mn in Z1

🏃‍♂️ Running – Base Training

Duration : 160 min

Load (TRIMP) : 310

🫀 Zone 1 : 10 min 🫀 Zone 2 : 150 min

Warm-up: 15 min in Z2

Session:
2h15 in Z2

Cool-down: 10 min in Z1

🏃‍♂️ Running – Base Training

Duration : 160 min

Load (TRIMP) : 310

🫀 Zone 1 : 10 min 🫀 Zone 2 : 150 min

Warm-up: 10 min in Z2

Session:
2h20 in Z2

Cool-down: 10 min in Z1

🚴‍♂️ Cycling – Base Training

Duration : 160 min

Load (TRIMP) : 310

🫀 Zone 1 : 10 min 🫀 Zone 2 : 150 min

Warm-up: 10 min in Z2

Session:
2h20 in Z2

Cool-down: 10 min in Z1

🥾 Trail Running – Trail Specific

Duration : 160 min

D+ : 400

Load (TRIMP) : 440

🫀 Zone 1 : 10 min 🫀 Zone 2 : 20 min 🫀 Zone 3 : 130 min

Warm-up: 20 min in Z2 on varied terrain (gentle climbs/descents).

Session:
2h10 in Z2/Z3 on hilly trails. Alternate paces to simulate trail running.

Cool-down: 10 min in Z1 on flat ground.

🥾 Trail Running – Trail Specific

Duration : 160 min

D+ : 600

Load (TRIMP) : 310

🫀 Zone 1 : 10 min 🫀 Zone 2 : 150 min

Warm-up: 15 min of easy walking/running (Z2).

Session:
2h15 of easy walking/running (Z2) in the mountains between 1700 and 2000m. Maintain constant hydration and bring easy-to-digest snacks. Be attentive to any signs of unusual fatigue or headaches.

Cool-down: 10 min of slow walking (Z1).

🥾 Trail Running – Fartlek

Duration : 160 min

D+ : 800

Load (TRIMP) : 425

🫀 Zone 1 : 15 min 🫀 Zone 2 : 25 min 🫀 Zone 3 : 120 min

Warm-up: 25 min in Z2.

Session:
2h00 of "competition" fartlek: alternate 2-5 min of efforts in Z3-Z4 over all types of terrain (uphill, flat, technical descents) with shorter active recoveries (1-2 min in Z2). The goal is to simulate the pace of a race.

Cool-down: 15 min in Z1.

🥾 Trail Running – Trail Specific

Duration : 160 min

D+ : 500

Load (TRIMP) : 310

🫀 Zone 1 : 10 min 🫀 Zone 2 : 150 min

Warm-up: 15 min in Z2.

Session:
2h15 of easy running/walking (Z2) on a course with climbs of 5-10 min in Z2/start Z3 and short technical descents. The objective is to get used to the transition between uphill and downhill on more varied terrain.

Cool-down: 10 min in Z1.

🚴‍♂️ Cycling – Base Training

Duration : 160 min

D+ : 250

Load (TRIMP) : 310

🫀 Zone 1 : 10 min 🫀 Zone 2 : 150 min

Warm-up: 15 min in Z2 (flat, progressive)

Session:
135 min in Z2 (rolling course, 70-80% in aero, nutrition/hydration management)

Cool-down: 10 min in Z1 (flat)

🔄 Brick Session – Base Training

Duration : 160 min

D+ : 400

Load (TRIMP) : 360

🫀 Zone 1 : 10 min 🫀 Zone 2 : 100 min 🫀 Zone 3 : 50 min

Warm-up: 20 min in Z2 (bike)

Session:
80 min in Z2 (bike), 50 min in Z3 (running)

Cool-down: 10 min in Z1 (running)

Ideal for accumulating volume at moderate intensity.

🥾 Trail Running – Cadence

Duration : 160 min

D+ : 500

Load (TRIMP) : 325

🫀 Zone 1 : 45 min 🫀 Zone 2 : 65 min 🫀 Zone 3 : 50 min

Warm-up: 20min Z2

Main set:
10min Z1
5x(10min Z3 / 5min Z2) R=5min
20min Z2

Cool down: 15min Z1

🏠 Indoor Cycling – Base Training

Duration : 164.5 min

Load (TRIMP) : 331.5

🫀 Zone 1 : 11 min 🫀 Zone 2 : 145 min 🫀 Zone 3 : 5 min 🫀 Zone 4 : 2 min 🫀 Zone 5 : 2 min

Warm-up: 3 min in Z2
5 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:
2h20 in Z2

Cool-down: 10 min in Z1

🏠 Indoor Cycling – Threshold

Duration : 165 min

Load (TRIMP) : 295

🫀 Zone 1 : 35 min 🫀 Zone 2 : 130 min

Warm-up: 10 min in Z2

Session:
3 blocks of :
2 x 20 min in Z2, R = 5 min
R = 5 min between each block

Cool-down: 10 min in Z1

SV1 Threshold

🥾 Trail Running – Trail Specific

Duration : 165 min

D+ : 600

Load (TRIMP) : 450

🫀 Zone 1 : 15 min 🫀 Zone 2 : 15 min 🫀 Zone 3 : 135 min

Warm-up: 15 min in Z2, with some lateral movements (side steps, etc.).

Session:
2h15 on trails with long sloping sections and very steep gradients. Focus on the lateral foot placement, anchoring of the ankle, and engagement of the glutes and adductors to stabilize the pelvis. Pace Z2/Z3.

Cool-down: 15 min in Z1.

🥾 Trail Running – Trail Specific

Duration : 165 min

D+ : 650

Load (TRIMP) : 320

🫀 Zone 1 : 10 min 🫀 Zone 2 : 155 min

Warm-up: 15 min in Z2.

Session:
2h20 of walking/running (Z2) on a trail with some rocky or rooty sections, at an altitude between 1700 and 2000m. The aim is to improve proprioception (balance) on slightly uneven terrain. Slow down if needed. Watch your footing.

Cool-down: 10 min in Z1.

🥾 Trail Running – Trail Specific

Duration : 165 min

D+ : 800

Load (TRIMP) : 575

🫀 Zone 1 : 15 min 🫀 Zone 2 : 20 min 🫀 Zone 4 : 130 min

Warm-up: 20 min in Z2.

Session:
2h10 of running on a course with fast sequences of short steep climbs (30-60 sec in Z4/Z5) and short technical descents. The objective is to develop explosive power and agility on fast sequences.

Cool-down: 15 min in Z1.

🥾 Trail Running – Trail Specific

Duration : 165 min

D+ : 2000

Load (TRIMP) : 345

🫀 Zone 1 : 45 min 🫀 Zone 2 : 60 min 🫀 Zone 3 : 60 min

Warm-up: 20min Z2

Main set:
4x(15min Z3 / 5min Z2) R=10min
finish with 20min Z2

Cool down: 15min Z1

🥾 Trail Running – Specific Pace

Duration : 165 min

D+ : 1600

Load (TRIMP) : 395

🫀 Zone 1 : 25 min 🫀 Zone 2 : 50 min 🫀 Zone 3 : 90 min

Warm-up: 20min Z2

Main set:
3x(30min Z3 / 10min Z2) R=5min

Cool down: 15min Z1

🏃‍♂️ Running – Fartlek

Duration : 168 min

Load (TRIMP) : 388

🫀 Zone 1 : 74 min 🫀 Zone 2 : 10 min 🫀 Zone 3 : 48 min 🫀 Zone 4 : 30 min 🫀 Zone 5 : 6 min

Warm-up: 10 min in Z2

Session:
6 blocks of :
8 min in Z3, R = 4 min
5 min in Z4, R = 4 min
1 min in Z5, R = 1 min
R = 2 min between each block

Cool-down: 10 min in Z1

🏃‍♂️ Running – Base Training

Duration : 170 min

Load (TRIMP) : 330

🫀 Zone 1 : 10 min 🫀 Zone 2 : 160 min

Warm-up: 10 min in Z2

Session:
2h30 in Z2

Cool-down: 10 min in Z1

🏠 Indoor Cycling – Base Training

Duration : 170 min

Load (TRIMP) : 330

🫀 Zone 1 : 10 min 🫀 Zone 2 : 160 min

Warm-up: 10 min in Z2

Session:
2h30 in Z2

Cool-down: 10 min in Z1

🥾 Trail Running – Trail Specific

Duration : 170 min

D+ : 600

Load (TRIMP) : 460

🫀 Zone 1 : 15 min 🫀 Zone 2 : 20 min 🫀 Zone 3 : 135 min

Warm-up: 20 min in Z2.

Session:
2h15 on trails with long sections of side slopes and inclined slopes. Focus on lateral foot placement, balance, and engagement of abductors/adductors. Ascents in Z2.

Cool-down: 15 min in Z1.

🥾 Trail Running – Trail Specific

Duration : 170 min

D+ : 550

Load (TRIMP) : 325

🫀 Zone 1 : 15 min 🫀 Zone 2 : 155 min

Warm-up: 20 min in Z2.

Session:
2h15 of easy running/walking (Z2) on a narrow trail with occasionally wet grass or loose soil. Focus on the regularity of your stride, minimizing lateral movements. Manage the descent carefully, with flat feet or a sliding step.

Cool-down: 15 min in Z1.

🥾 Trail Running – Trail Specific

Duration : 170 min

D+ : 500

Load (TRIMP) : 333

🫀 Zone 1 : 15 min 🫀 Zone 2 : 147 min 🫀 Zone 3 : 8 min

Warm-up: 20 min in Z2.

Session:
2h15 of running/walking (Z2) with 3-4 sections of 2 min in Z3 on short climbs. The goal is to test a slightly higher intensity uphill, then recover. Alternate between fast walking and slow running.

Cool-down: 15 min in Z1.

🥾 Trail Running – Trail Specific

Duration : 170 min

D+ : 550

Load (TRIMP) : 345

🫀 Zone 1 : 10 min 🫀 Zone 2 : 145 min 🫀 Zone 3 : 15 min

Warm-up: 10 min in Z2.

Session:
2h30 of easy running/walking (Z2) on a varied course, including 2-3 sections of 5 min where you attempt to run on an easy descent (Z2/beginning Z3), focusing on relaxation. Slow down if discomfort appears.

Cool-down: 10 min in Z1.

🥾 Trail Running – Trail Specific

Duration : 170 min

D+ : 550

Load (TRIMP) : 345

🫀 Zone 1 : 15 min 🫀 Zone 2 : 135 min 🫀 Zone 3 : 20 min

Warm-up: 20 min in Z2.

Session:
2h15 of easy running/walking (Z2) with 3-4 segments of 5 min of "dynamic fast walking" (Z3) uphill. Push hard with your arms (if using poles) and drive hard with your thighs. Cool-down in Z2 running.

Cool-down: 15 min in Z1.

🥾 Trail Running – Strength

Duration : 170 min

D+ : 2000

Load (TRIMP) : 480

🫀 Zone 1 : 40 min 🫀 Zone 2 : 40 min 🫀 Zone 4 : 90 min

Warm-up: 20min Z2

Main set:
6x15min Z4 R=5min
20min Z2 easy

Cool down: 15min Z1

🥾 Trail Running – Trail Specific

Duration : 170 min

D+ : 1000

Load (TRIMP) : 390

🫀 Zone 1 : 30 min 🫀 Zone 2 : 60 min 🫀 Zone 3 : 80 min

Warm-up: 20min Z2

Main set:
4x(20min Z3 rolling / 10min Z2) R=5min

Cool down: 15min Z1

🥾 Trail Running – Base Training

Duration : 170 min

D+ : 800

Load (TRIMP) : 280

🫀 Zone 1 : 60 min 🫀 Zone 2 : 110 min

Warm-up: 20min Z2

Main set:
2x(45min Z2 / 15min Z1) R=15min

Cool down: 15min Z1

🥾 Trail Running – Base Training

Duration : 170 min

D+ : 1000

Load (TRIMP) : 355

🫀 Zone 1 : 15 min 🫀 Zone 2 : 125 min 🫀 Zone 3 : 30 min

Warm-up: 20min Z2

Main set:
60min Z2
30min Z3
45min Z2

Cool down: 15min Z1

🥾 Trail Running – Specific Pace

Duration : 170 min

D+ : 1500

Load (TRIMP) : 370

🫀 Zone 1 : 30 min 🫀 Zone 2 : 80 min 🫀 Zone 3 : 60 min

Warm-up: 20min Z2

Main set:
20min Z2
4x(15min Z3 / 10min Z2) R=5min

Cool down: 15min Z1

🥾 Trail Running – Strength

Duration : 170 min

D+ : 1500

Load (TRIMP) : 430

🫀 Zone 1 : 70 min 🫀 Zone 2 : 20 min 🫀 Zone 4 : 80 min

Warm-up: 20min Z2

Main set:
4x(20min Z4 / 10min Z1) R=5min

Cool down: 15min Z1

🥾 Trail Running – Strength

Duration : 172 min

D+ : 2500

Load (TRIMP) : 342

🫀 Zone 1 : 77 min 🫀 Zone 2 : 20 min 🫀 Zone 3 : 75 min

Warm-up: 20min Z2

Main set:
5x15min Z3 R=8min
30min Z1

Cool down: 15min Z1

🥾 Trail Running – Technique/Efficiency

Duration : 173 min

D+ : 1200

Load (TRIMP) : 393

🫀 Zone 1 : 33 min 🫀 Zone 2 : 60 min 🫀 Zone 3 : 80 min

Warm-up: 20min Z2

Main set:
4x(20min Z3 intense ascent / 10min Z2 easy downhill) R=6min

Cool down: 15min Z1

🚴‍♂️ Cycling – Base Training

Duration : 175 min

Load (TRIMP) : 340

🫀 Zone 1 : 10 min 🫀 Zone 2 : 165 min

Warm-up: 15 min in Z2

Session:
2h30 in Z2

Cool-down: 10 min in Z1

🥾 Trail Running – Hill Repeats

Duration : 175 min

D+ : 900

Load (TRIMP) : 340

🫀 Zone 1 : 10 min 🫀 Zone 2 : 165 min

Warm-up: 15 min in Z2 on flat ground.

Session:
2h30 of continuous uphill in Z2 (easy effort, conversation possible). Walk if necessary in steep sections.

Cool-down: 10 min in Z1.

🥾 Trail Running – Trail Specific

Duration : 175 min

D+ : 800

Load (TRIMP) : 340

🫀 Zone 1 : 10 min 🫀 Zone 2 : 165 min

Warm-up: 15 min in Z2.

Session:
2h30 of mountain running in cold weather, focusing on breathing. Practice nasal breathing if possible, and deep diaphragmatic breathing. This helps to warm the inhaled air and improve oxygenation. Adjust your pace to maintain comfortable breathing.

Cool-down: 10 min in Z1.

🥾 Trail Running – Trail Specific

Duration : 175 min

D+ : 800

Load (TRIMP) : 340

🫀 Zone 1 : 10 min 🫀 Zone 2 : 165 min

Warm-up: 15 min in Z2.

Session:
2h30 of mountain running in cold weather, focusing on breathing. Practice nasal breathing if possible, and deep diaphragmatic breathing. This helps warm the inspired air and improve oxygenation. Adjust your pace to maintain comfortable breathing.

Cool-down: 10 min in Z1.

🥾 Trail Running – Trail Specific

Duration : 175 min

D+ : 800

Load (TRIMP) : 340

🫀 Zone 1 : 10 min 🫀 Zone 2 : 165 min

Warm-up: 15 min in Z2.

Session:
2h30 of running/walking in the mountains at an altitude of 2000-2500m, focusing on controlled breathing. Practice deep diaphragmatic breathing exercises during the effort to optimize oxygen intake. Adjust your pace to maintain breathing control.

Cool-down: 10 min in Z1.

🥾 Trail Running – Trail Specific

Duration : 175 min

D+ : 300

Load (TRIMP) : 470

🫀 Zone 1 : 15 min 🫀 Zone 2 : 25 min 🫀 Zone 3 : 135 min

Warm-up: 25 min in Z2.

Session:
2h15 of "cross-country trail": alternate between fast running sections (Z3-Z4) on smooth trails and more or less technical passages in the woods (Z2-Z3), with no major elevation gain. The goal is to maintain a high intensity and manage quick terrain transitions.

Cool-down: 15 min in Z1.

🥾 Trail Running – Hill Repeats

Duration : 175 min

D+ : 2000

Load (TRIMP) : 345

🫀 Zone 1 : 65 min 🫀 Zone 2 : 50 min 🫀 Zone 3 : 60 min

Warm-up: 20min Z2

Main set:
3x(20min Z3 / 10min Z1) R=10min
30min Z2

Cool down: 15min Z1

🥾 Trail Running – Technique/Efficiency

Duration : 175 min

D+ : 1500

Load (TRIMP) : 390

🫀 Zone 1 : 35 min 🫀 Zone 2 : 65 min 🫀 Zone 3 : 75 min

Warm-up: 20min Z2

Main set:
3x(25min Z3 varied technical / 15min Z2 level off) R=10min

Cool down: 15min Z1

🥾 Trail Running – Specific Pace

Duration : 175 min

D+ : 1500

Load (TRIMP) : 405

🫀 Zone 1 : 35 min 🫀 Zone 2 : 50 min 🫀 Zone 3 : 90 min

Warm-up: 20min Z2

Main set:
3x(30min Z3 / 10min Z2) R=10min

Cool down: 15min Z1

🥾 Trail Running – Trail Specific

Duration : 175 min

D+ : 1500

Load (TRIMP) : 355

🫀 Zone 1 : 15 min 🫀 Zone 2 : 140 min 🫀 Zone 3 : 20 min

Warm-up: 20min Z2

Main set:
90min Z2 varied terrain
20min Z3
30min Z2 recovery focus

Cool down: 15min Z1

🥾 Trail Running – Trail Specific

Duration : 175 min

D+ : 1000

Load (TRIMP) : 285

🫀 Zone 1 : 65 min 🫀 Zone 2 : 110 min

Warm-up: 20min Z2

Main set:
3x(30min Z2 with hill circuits / 10min Z1) R=10min

Cool down: 15min Z1

🥾 Trail Running – Specific Pace

Duration : 175 min

D+ : 1500

Load (TRIMP) : 375

🫀 Zone 1 : 65 min 🫀 Zone 2 : 20 min 🫀 Zone 3 : 90 min

Warm-up: 20min Z2

Main set:
3x(30min Z3 / 10min Z1) R=10min

Cool down: 15min Z1

🥾 Trail Running – Specific Pace

Duration : 175 min

D+ : 900

Load (TRIMP) : 295

🫀 Zone 1 : 55 min 🫀 Zone 2 : 120 min

Warm-up: 20min Z2

Main set:
5x20min Z2 R=10min

Cool down: 15min Z1

🥾 Trail Running – Hill Repeats

Duration : 175 min

D+ : 1500

Load (TRIMP) : 345

🫀 Zone 1 : 35 min 🫀 Zone 2 : 110 min 🫀 Zone 3 : 30 min

Warm-up: 20min Z2

Main set:
3x(30min Z2 / 10min Z3) R=10min

Cool down: 15min Z1

🥾 Trail Running – Hill Repeats

Duration : 175 min

D+ : 1800

Load (TRIMP) : 395

🫀 Zone 1 : 55 min 🫀 Zone 2 : 20 min 🫀 Zone 3 : 100 min

Warm-up: 20min Z2

Main set:
5x20min Z3 R=10min

Cool down: 15min Z1

🥾 Trail Running – Technique/Efficiency

Duration : 175 min

D+ : 1500

Load (TRIMP) : 375

🫀 Zone 1 : 65 min 🫀 Zone 2 : 20 min 🫀 Zone 3 : 90 min

Warm-up: 20min Z2

Main set:
3x(30min Z3 steady climb / 10min Z1 technical descent) R=10min

Cool down: 15min Z1

🥾 Trail Running – Base Training

Duration : 175 min

D+ : 800

Load (TRIMP) : 285

🫀 Zone 1 : 65 min 🫀 Zone 2 : 110 min

Warm-up: 20min Z2

Main set:
3x(30min Z2 / 10min Z1) R=10min

Cool down: 15min Z1

🥾 Trail Running – Specific Pace

Duration : 179 min

D+ : 1800

Load (TRIMP) : 399

🫀 Zone 1 : 39 min 🫀 Zone 2 : 60 min 🫀 Zone 3 : 80 min

Warm-up: 20min Z2

Main set:
4x(20min Z3 / 10min Z2) R=8min

Cool down: 15min Z1

🥾 Trail Running – Technique/Efficiency

Duration : 179 min

D+ : 1200

Load (TRIMP) : 359

🫀 Zone 1 : 79 min 🫀 Zone 2 : 20 min 🫀 Zone 3 : 80 min

Warm-up: 20min Z2

Main set:
4x(20min Z3 varied terrain / 10min Z1 easy) R=8min

Cool down: 15min Z1

🏃‍♂️ Running – Base Training

Duration : 180 min

Load (TRIMP) : 350

🫀 Zone 1 : 10 min 🫀 Zone 2 : 170 min

Warm-up: 10 min in Z2

Session:
2h40 in Z2

Cool-down: 10 min in Z1

🚴‍♂️ Cycling – Base Training

Duration : 180 min

Load (TRIMP) : 350

🫀 Zone 1 : 10 min 🫀 Zone 2 : 170 min

Warm-up: 10 min in Z2

Session:
2h40 in Z2

Cool-down: 10 min in Z1

🥾 Trail Running – Trail Specific

Duration : 180 min

D+ : 800

Load (TRIMP) : 495

🫀 Zone 1 : 15 min 🫀 Zone 2 : 15 min 🫀 Zone 3 : 150 min

Warm-up: 15 min in Z2.

Session:
2h30 on a course with very steep descents (> 20%). Alternate cautious running (Z2/Z3) and controlled walking (Z1/Z2) depending on the slope and technicality. Ascents in Z2.

Cool-down: 15 min in Z1.

🥾 Trail Running – Trail Specific

Duration : 180 min

D+ : 700

Load (TRIMP) : 495

🫀 Zone 1 : 15 min 🫀 Zone 2 : 15 min 🫀 Zone 3 : 150 min

Warm-up: 15 min in Z2.

Session:
2h30 of mountain running with descents, ideally in fog, light rain, or just after a shower. Focus on adjusting your speed to visibility and grip. Maintain Z2/Z3.

Cool-down: 15 min in Z1.

🥾 Trail Running – Trail Specific

Duration : 180 min

D+ : 900

Load (TRIMP) : 495

🫀 Zone 1 : 15 min 🫀 Zone 2 : 15 min 🫀 Zone 3 : 150 min

Warm-up: 15 min in Z2.

Session:
2h30 on a course with long descents containing unexpected small ascents (10-30m D+). The goal is to adapt instantly, walk or run effectively on the ascent, and re-accelerate the descent without losing your rhythm. Pace Z2/Z3.

Cool-down: 15 min in Z1.

🥾 Trail Running – Trail Specific

Duration : 180 min

D+ : 750

Load (TRIMP) : 350

🫀 Zone 1 : 10 min 🫀 Zone 2 : 170 min

Warm-up: 20 min of easy walking/running (Z2).

Session:
2h30 of brisk walking (Z2) on paths with gradual climbs and gentle descents, between 1800 and 2200m. Focus on the efficiency of your uphill walking, keeping a pace that allows you to talk without too much breathlessness. Use poles if you have them.

Cool-down: 10 min of slow walking (Z1).

🥾 Trail Running – Base Training

Duration : 180 min

D+ : 400

Load (TRIMP) : 405

🫀 Zone 1 : 15 min 🫀 Zone 2 : 105 min 🫀 Zone 3 : 60 min

Warm-up: 15 min in Z2.

Session:
2h45 of "progressive long outing": start in Z2 for 1h30, then try to maintain a pace at the beginning of Z3 for the last hour, on rolling terrain if possible. The goal is to develop the ability to accelerate at the end of the outing.

Cool-down: 15 min in Z1.

🥾 Trail Running – Fartlek

Duration : 180 min

D+ : 2000

Load (TRIMP) : 350

🫀 Zone 1 : 70 min 🫀 Zone 2 : 50 min 🫀 Zone 3 : 60 min

Warm-up: 20min Z2

Main set:
10min Z2 warm
6x(10min Z3 / 5min Z1) R=5min
20min Z2 unwind

Cool down: 15min Z1

🥾 Trail Running – Hill Repeats

Duration : 180 min

D+ : 1500

Load (TRIMP) : 290

🫀 Zone 1 : 70 min 🫀 Zone 2 : 110 min

Warm-up: 20min Z2

Main set:
6x(15min Z2 / 5min Z1) R=5min

Cool down: 15min Z1

🥾 Trail Running – Cadence

Duration : 180 min

D+ : 600

Load (TRIMP) : 380

🫀 Zone 1 : 40 min 🫀 Zone 2 : 80 min 🫀 Zone 3 : 60 min

Warm-up: 20min Z2

Main set:
6x(10min Z3 / 5min Z2) R=5min
30min Z2

Cool down: 15min Z1

🥾 Trail Running – Strength

Duration : 182 min

D+ : 1800

Load (TRIMP) : 417

🫀 Zone 1 : 47 min 🫀 Zone 2 : 35 min 🫀 Zone 3 : 100 min

Warm-up: 20min Z2

Main set:
5x20min Z3 R=8min
15min Z2

Cool down: 15min Z1

🔄 Brick Session – Threshold

Duration : 185 min

Load (TRIMP) : 690

🫀 Zone 1 : 10 min 🫀 Zone 2 : 10 min 🫀 Zone 4 : 165 min

Warm-up: Running: 10 min in Z2

Session:
Running: 45 min in Z4
Bike: 2h in Z4

Cool-down: 10 min in Z1

🏠 Indoor Cycling – Base Training

Duration : 185 min

Load (TRIMP) : 360

🫀 Zone 1 : 10 min 🫀 Zone 2 : 175 min

Warm-up: 15 min in Z2

Session:
2h40 in Z2

Cool-down: 10 min in Z1

🥾 Trail Running – Hill Repeats

Duration : 185 min

D+ : 1000

Load (TRIMP) : 655

🫀 Zone 1 : 15 min 🫀 Zone 2 : 20 min 🫀 Zone 4 : 150 min

Warm-up: 20 min in Z2.

Session:
2h30 of steep climbs (Z3/Z4) and fast descents (Z2/Z3). The goal is to specifically fatigue the hamstrings and quadriceps to prevent cramps.

Cool-down: 15 min in Z1.

🥾 Trail Running – Trail Specific

Duration : 185 min

D+ : 800

Load (TRIMP) : 411

🫀 Zone 1 : 15 min 🫀 Zone 2 : 142 min 🫀 Zone 4 : 28 min

Warm-up: 20 min in Z2 on flat terrain.

Session:
2h30 with 6 to 8 repetitions of steep descents (3-5 min of significant D-, Z3/Z4) followed by easy climbs in Z2. Focus on movement control and absorption.

Cool-down: 15 min in Z1.

🥾 Trail Running – Hill Repeats

Duration : 185 min

D+ : 800

Load (TRIMP) : 655

🫀 Zone 1 : 15 min 🫀 Zone 2 : 20 min 🫀 Zone 4 : 150 min

Warm-up: 20 min in Z2.

Session:
2h30 on a course with sections where the slope is very steep but the surface is not necessarily technical (e.g., very steep ski slopes, meadows). Allow yourself to fall forward, work on core engagement and absorption. Pace Z3/Z4.

Cool-down: 15 min in Z1.

🥾 Trail Running – Trail Specific

Duration : 185 min

D+ : 500

Load (TRIMP) : 655

🫀 Zone 1 : 15 min 🫀 Zone 2 : 20 min 🫀 Zone 4 : 150 min

Warm-up: 20 min in Z2 on flat terrain, with drills (varied jumps, high knees, butt kicks).

Session:
2h30 on a very technical flat or slightly sloped trail (numerous roots, rocks, ruts, small obstacles). Focus on short and reactive steps, micro-jumps to overcome obstacles, and dynamic balance. Pace Z3/Z4 on active sections, Z2 during recovery.

Cool-down: 15 min in Z1.

🥾 Trail Running – Trail Specific

Duration : 185 min

D+ : 700

Load (TRIMP) : 400

🫀 Zone 1 : 60 min 🫀 Zone 2 : 80 min 🫀 Zone 4 : 45 min

Warm-up: 20 min of easy running in Z2.

Session:
2h30 on a course with a technical section of about 1-2 km. Perform this section 3-4 times. On each passage, observe, memorize the key supports and obstacles. The 1st passage is slow (Z1/Z2), the following ones faster (Z3/Z4) by applying the 'reading' of the terrain. Cool-down walk in Z1.

Cool-down: 15 min in Z1.

🥾 Trail Running – Trail Specific

Duration : 185 min

D+ : 800

Load (TRIMP) : 355

🫀 Zone 1 : 15 min 🫀 Zone 2 : 170 min

Warm-up: 20 min in Z2.

Session:
2h30 of brisk walking (Z2) on a steady ascent (like a forest track), then a gentle descent on trail, at an altitude between 1800 and 2100m. Focus on effort management during the ascent (don't start too fast) and on the fluidity of the descent. Hydration at mid-point.

Cool-down: 15 min in Z1.

🥾 Trail Running – Trail Specific

Duration : 185 min

D+ : 500

Load (TRIMP) : 355

🫀 Zone 1 : 15 min 🫀 Zone 2 : 170 min

Warm-up: 20 min in Z2.

Session:
2h30 of easy running/walking (Z2) on a hilly terrain with underbrush covered in dead leaves or pine needles. Focus on the sensation of the foot on the ground, as obstacles are hidden. The goal is to develop foot proprioception and reactivity.

Cool-down: 15 min in Z1.

🥾 Trail Running – Strength

Duration : 185 min

D+ : 2000

Load (TRIMP) : 415

🫀 Zone 1 : 55 min 🫀 Zone 2 : 30 min 🫀 Zone 3 : 100 min

Warm-up: 20min Z2

Main set:
5x20min Z3 R=10min
finish with 10min Z2

Cool down: 15min Z1

🥾 Trail Running – Base Training

Duration : 185 min

D+ : 450

Load (TRIMP) : 355

🫀 Zone 1 : 15 min 🫀 Zone 2 : 170 min

Warm-up: 20min Z2

Main set:
75min Z2 continuous
45min Z2 on incline
30min Z2 downhill

Cool down: 15min Z1

🥾 Trail Running – Base Training

Duration : 185 min

D+ : 600

Load (TRIMP) : 355

🫀 Zone 1 : 15 min 🫀 Zone 2 : 170 min

Warm-up: 20min Z2

Main set:
150min Z2 along coastal trails

Cool down: 15min Z1

🥾 Trail Running – Cadence

Duration : 185 min

D+ : 1000

Load (TRIMP) : 365

🫀 Zone 1 : 45 min 🫀 Zone 2 : 100 min 🫀 Zone 3 : 40 min

Warm-up: 20min Z2

Main set:
4x(20min Z2 / 10min Z3) R=10min

Cool down: 15min Z1

🥾 Trail Running – Base Training

Duration : 185 min

D+ : 800

Load (TRIMP) : 355

🫀 Zone 1 : 15 min 🫀 Zone 2 : 170 min

Warm-up: 20min Z2

Main set:
150min Z2

Cool down: 15min Z1

🥾 Trail Running – Base Training

Duration : 185 min

D+ : 1000

Load (TRIMP) : 355

🫀 Zone 1 : 15 min 🫀 Zone 2 : 170 min

Warm-up: 20min Z2

Main set:
150min Z2
ascent to alpine ridge

Cool down: 15min Z1

🥾 Trail Running – Base Training

Duration : 185 min

D+ : 1000

Load (TRIMP) : 355

🫀 Zone 1 : 15 min 🫀 Zone 2 : 170 min

Warm-up: 20min Z2

Main set:
150min Z2 continuous on forest ridges

Cool down: 15min Z1

🥾 Trail Running – Fartlek

Duration : 185 min

D+ : 1200

Load (TRIMP) : 385

🫀 Zone 1 : 75 min 🫀 Zone 2 : 20 min 🫀 Zone 3 : 90 min

Warm-up: 20min Z2

Main set:
6x(15min Z3 / 5min Z1) R=6min

Cool down: 15min Z1

🥾 Trail Running – Specific Pace

Duration : 185 min

D+ : 1200

Load (TRIMP) : 405

🫀 Zone 1 : 45 min 🫀 Zone 2 : 60 min 🫀 Zone 3 : 80 min

Warm-up: 20min Z2

Main set:
4x(20min Z3 / 10min Z2) R=10min

Cool down: 15min Z1

🥾 Trail Running – Base Training

Duration : 185 min

D+ : 700

Load (TRIMP) : 350

🫀 Zone 1 : 20 min 🫀 Zone 2 : 165 min

Warm-up: 20min Z2

Main set:
75min Z2
5min Z1
70min Z2

Cool down: 15min Z1

🥾 Trail Running – Base Training

Duration : 185 min

D+ : 1200

Load (TRIMP) : 325

🫀 Zone 1 : 45 min 🫀 Zone 2 : 140 min

Warm-up: 20min Z2

Main set:
2x(60min Z2 / 10min Z1) R=10min

Cool down: 15min Z1

🚴‍♂️ Cycling – Base Training

Duration : 190 min

Load (TRIMP) : 370

🫀 Zone 1 : 10 min 🫀 Zone 2 : 180 min

Warm-up: 10 mins in Z2

Session:
2h50 in Z2

Cool-down: 10 mins in Z1

🥾 Trail Running – Hill Repeats

Duration : 190 min

D+ : 1000

Load (TRIMP) : 520

🫀 Zone 1 : 10 min 🫀 Zone 2 : 60 min 🫀 Zone 3 : 90 min 🫀 Zone 4 : 30 min

Warm-up: 20 min in Z2 on flat or slightly hilly terrain.

Session:
2h40 of progressive climbing. Start in Z2, then 1h30 in Z3, and finish with 30 min in Z4. Cool-down on descent.

Cool-down: 10 min in Z1.

🥾 Trail Running – Trail Specific

Duration : 190 min

D+ : 800

Load (TRIMP) : 498

🫀 Zone 1 : 10 min 🫀 Zone 2 : 116 min 🫀 Zone 4 : 64 min

Warm-up: 20 min in Z2 on varied terrain.

Session:
2h40 on a trail course alternating 40% uphill (Z3/Z4), 30% flat (Z2), 30% downhill (Z1/Z2).

Cool-down: 10 min in Z1.

🥾 Trail Running – Trail Specific

Duration : 190 min

D+ : 700

Load (TRIMP) : 525

🫀 Zone 1 : 15 min 🫀 Zone 2 : 15 min 🫀 Zone 3 : 160 min

Warm-up: 15 min in Z2 on open trail.

Session:
2h40 of running in dense underbrush, with narrow paths, omnipresent roots, trunks to jump over, etc. Focus on peripheral vision, quick stride adjustments, and fluidity despite obstacles. Pace Z2/Z3.

Cool-down: 15 min in Z1.

🥾 Trail Running – Trail Specific

Duration : 190 min

D+ : 800

Load (TRIMP) : 525

🫀 Zone 1 : 15 min 🫀 Zone 2 : 15 min 🫀 Zone 3 : 160 min

Warm-up: 15 min in Z2.

Session:
2h40 of running in the mountains on trails known for being muddy, wet, or with crossings of small streams. Focus on secure foot placement on slippery surfaces, managing support, and confidence in water crossings. Pace Z2/Z3.

Cool-down: 15 min in Z1.

🥾 Trail Running – Trail Specific

Duration : 190 min

D+ : 800

Load (TRIMP) : 525

🫀 Zone 1 : 15 min 🫀 Zone 2 : 15 min 🫀 Zone 3 : 160 min

Warm-up: 15 min in Z2 with poles on easy terrain.

Session:
2h40 of running/walking in the mountains with poles on very technical trails (scree, rocky passages, stream crossings, slopes). Focus on precise planting of the poles, using them for balance or propulsion, and quickly storing/deploying when necessary. Pace Z2/Z3.

Cool-down: 15 min in Z1.

🥾 Trail Running – Trail Specific

Duration : 190 min

D+ : 800

Load (TRIMP) : 525

🫀 Zone 1 : 15 min 🫀 Zone 2 : 15 min 🫀 Zone 3 : 160 min

Warm-up: 15 min in Z2 on flat terrain.

Session:
2h40 on a course with long sections of camber, ideally in humid weather or with dead leaves/pine needles on the ground. Focus on placing the foot perpendicular to the slope, managing grip, and strengthening the ankles and adductors for stabilization. Pace Z2/Z3.

Cool-down: 15 min in Z1.

🥾 Trail Running – Trail Specific

Duration : 190 min

D+ : 900

Load (TRIMP) : 417

🫀 Zone 1 : 15 min 🫀 Zone 2 : 139 min 🫀 Zone 3 : 20 min 🫀 Zone 4 : 16 min

Warm-up: 25 min in Z2.

Session:
2h30 of outing with 3-4 repetitions of (3-4 min of fast technical descent in Z4 / 4-5 min of active ascent in Z2-Z3). Target descents with natural stair passages or rocks. Work on reactivity and eccentric strength.

Cool-down: 15 min in Z1.

🔄 Brick Session – Specific Pace

Duration : 190 min

D+ : 400

Load (TRIMP) : 470

🫀 Zone 1 : 10 min 🫀 Zone 2 : 100 min 🫀 Zone 3 : 60 min 🫀 Zone 4 : 20 min

Warm-up: 20 min in Z2 (bike)

Session:
80 min in Z2 (bike), 60 min in Z3 (race pace bike), 20 min in Z4 (race pace running)

Cool-down: 10 min in Z1 (running)

Work on specific pace over long distance.

🔄 Brick Session – Specific Pace

Duration : 190 min

D+ : 250

Load (TRIMP) : 420

🫀 Zone 1 : 10 min 🫀 Zone 2 : 130 min 🫀 Zone 3 : 50 min

Warm-up: 30 min in Z2 (bike)

Session:
100 min in Z2 (bike), 50 min in Z3 (running)

Cool-down: 10 min in Z1 (running)

Nutrition and hydration test during long sequence.

🥾 Trail Running – Fartlek

Duration : 190 min

D+ : 2000

Load (TRIMP) : 420

🫀 Zone 1 : 60 min 🫀 Zone 2 : 60 min 🫀 Zone 3 : 40 min 🫀 Zone 4 : 30 min

Warm-up: 20min Z2

Main set:
20min Z3 easy
10x(3min Z4 / 2min Z3) R=5min
40min Z2

Cool down: 15min Z1

🥾 Trail Running – Specific Pace

Duration : 190 min

D+ : 1000

Load (TRIMP) : 435

🫀 Zone 1 : 35 min 🫀 Zone 2 : 65 min 🫀 Zone 3 : 90 min

Warm-up: 20min Z2

Main set:
3x(30min Z3 / 15min Z2) R=10min

Cool down: 15min Z1

🏠 Indoor Cycling – Base Training

Duration : 192.5 min

Load (TRIMP) : 391.5

🫀 Zone 1 : 11 min 🫀 Zone 2 : 172 min 🫀 Zone 3 : 3 min 🫀 Zone 4 : 5 min 🫀 Zone 5 : 2 min

Warm-up: 5 min in Z4
3 min in Z3
3 x 30 s in Z5 cadence ~ 100 RPM, R = 30 s
2 min in Z2 cadence ~ 90 RPM

Session:
2h50 in Z2

Cool-down: 10 min in Z1

🥾 Trail Running – Trail Specific

Duration : 195 min

D+ : 700

Load (TRIMP) : 540

🫀 Zone 1 : 15 min 🫀 Zone 2 : 15 min 🫀 Zone 3 : 165 min

Warm-up: 15 min in Z2 at dusk.

Session:
2h45 of night running focusing on descents (Z2/Z3). Test different powers of your headlamp, the angle of the beam, and peripheral vision in the darkness.

Cool-down: 15 min in Z1.

🥾 Trail Running – Trail Specific

Duration : 195 min

D+ : 800

Load (TRIMP) : 540

🫀 Zone 1 : 15 min 🫀 Zone 2 : 15 min 🫀 Zone 3 : 165 min

Warm-up: 15 min in Z2 in cool/humid weather.

Session:
2h45 of mountain running with descents, ideally in cool, windy, or humid conditions. Focus on maintaining body heat (managing layers), adapting stride to slippery surfaces, and increased awareness. Pace Z2/Z3.

Cool-down: 15 min in Z1.

🥾 Trail Running – Trail Specific

Duration : 195 min

D+ : 600

Load (TRIMP) : 375

🫀 Zone 1 : 15 min 🫀 Zone 2 : 180 min

Warm-up: 20 min in Z2.

Session:
2h40 of easy running/walking (Z2) on a trail with natural steps (rocks, roots forming steps) or rudimentary stairs. Go up and down focusing on fluidity and coordination, varying your foot placement (one step per step, two steps, etc.).

Cool-down: 15 min in Z1.

🥾 Trail Running – Trail Specific

Duration : 195 min

D+ : 1000

Load (TRIMP) : 465

🫀 Zone 1 : 15 min 🫀 Zone 2 : 90 min 🫀 Zone 3 : 90 min

Warm-up: 15 min in Z2.

Session:
2h45 of running loops on a trail with a long technical descent (at least 300m D- consecutive). Repeat the descent/ascent 2-3 times (in Z2/Z3). Focus on movement fluidity and efficiency while descending. Practice releasing brakes while maintaining control.

Cool-down: 15 min in Z1.

🥾 Trail Running – Trail Specific

Duration : 195 min

D+ : 900

Load (TRIMP) : 525

🫀 Zone 1 : 15 min 🫀 Zone 2 : 30 min 🫀 Zone 3 : 150 min

Warm-up: 30 min in Z2.

Session:
2h30 of "tempo trail": maintain a sustained pace (Z3/beginning Z4) on a hilly and technical course. The objective is to work on endurance speed specific to short trails. Manage your foot placement and breath.

Cool-down: 15 min in Z1.

🥾 Trail Running – Trail Specific

Duration : 195 min

D+ : 600

Load (TRIMP) : 375

🫀 Zone 1 : 15 min 🫀 Zone 2 : 180 min

Warm-up: 20 min in Z2.

Session:
2h40 of "mixed" outing: alternate 20 min of easy running (Z2) on flat terrain, then 10 min of walking/running (Z2) on technical terrain. Repeat 3-4 times. The goal is to get used to changes in surface and pace.

Cool-down: 15 min in Z1.

🥾 Trail Running – Base Training

Duration : 195 min

D+ : 500

Load (TRIMP) : 375

🫀 Zone 1 : 15 min 🫀 Zone 2 : 180 min

Warm-up: 20min Z2

Main set:
160min Z2 meandering forest paths

Cool down: 15min Z1

🥾 Trail Running – Fartlek

Duration : 195 min

D+ : 1000

Load (TRIMP) : 410

🫀 Zone 1 : 55 min 🫀 Zone 2 : 65 min 🫀 Zone 3 : 75 min

Warm-up: 20min Z2

Main set:
5x(15min Z3 / 5min Z2) R=10min
20min Z2

Cool down: 15min Z1

🥾 Trail Running – Trail Specific

Duration : 195 min

D+ : 1200

Load (TRIMP) : 365

🫀 Zone 1 : 55 min 🫀 Zone 2 : 110 min 🫀 Zone 3 : 30 min

Warm-up: 20min Z2

Main set:
2x(45min Z2 / 15min Z3) R=10min
finish with 30min Z1

Cool down: 15min Z1

🥾 Trail Running – Base Training

Duration : 195 min

D+ : 1000

Load (TRIMP) : 335

🫀 Zone 1 : 55 min 🫀 Zone 2 : 140 min

Warm-up: 20min Z2

Main set:
2x(60min Z2 / 15min Z1) R=10min

Cool down: 15min Z1

🚴‍♂️ Cycling – Base Training

Duration : 200 min

Load (TRIMP) : 390

🫀 Zone 1 : 10 min 🫀 Zone 2 : 190 min

Warm-up: 10 mins in Z2

Session:
3h in Z2

Cool-down: 10 mins in Z1

🥾 Trail Running – Trail Specific

Duration : 200 min

D+ : 900

Load (TRIMP) : 550

🫀 Zone 1 : 15 min 🫀 Zone 2 : 20 min 🫀 Zone 3 : 165 min

Warm-up: 20 min in Z2 on an easy trail.

Session:
2h45 of descents on very degraded paths, with roots, loose rocks, mud, etc. Focus on the reactivity of supports and terrain reading. Maintain an appropriate pace for safety (Z2/Z3). Ascents in Z2.

Cool-down: 15 min in Z1.

🥾 Trail Running – Trail Specific

Duration : 200 min

D+ : 1000

Load (TRIMP) : 550

🫀 Zone 1 : 15 min 🫀 Zone 2 : 20 min 🫀 Zone 3 : 165 min

Warm-up: 20 min in Z2, including high knees and butt kicks.

Session:
2h45 of downhill running on a course with small obstacles (branches, small rocks, shallow ditches). Practice crossing jumps with fluidity and control. Pace Z3.

Cool-down: 15 min in Z1.

🥾 Trail Running – Trail Specific

Duration : 200 min

D+ : 1000

Load (TRIMP) : 715

🫀 Zone 1 : 15 min 🫀 Zone 2 : 20 min 🫀 Zone 4 : 165 min

Warm-up: 20 min in Z2, with some drills (high knees, butt kicks) and mini-jumps.

Session:
2h45 of downhill running on a very rocky trail or with many blocks. Identify rocks or steps 20-50cm high and practice controlled small jumps downhill, cushioning the impact well. Recover on the smoother sections. Pace Z3/Z4 on jumps, Z2/Z3 the rest.

Cool-down: 15 min in Z1.

🥾 Trail Running – Trail Specific

Duration : 200 min

D+ : 850

Load (TRIMP) : 550

🫀 Zone 1 : 15 min 🫀 Zone 2 : 20 min 🫀 Zone 3 : 165 min

Warm-up: 20 min in Z2.

Session:
2h45 of descending on varied terrain. Consciously train your gaze to anticipate (3-5m ahead) and filter information: ignore what is not an obstacle, focus on the smoothest line. Pace Z2/Z3.

Cool-down: 15 min in Z1.

🥾 Trail Running – Trail Specific

Duration : 200 min

D+ : 1100

Load (TRIMP) : 715

🫀 Zone 1 : 15 min 🫀 Zone 2 : 20 min 🫀 Zone 4 : 165 min

Warm-up: 20 min in Z2 on stable terrain.

Session:
2h45 of repeated descents on rock fields or scree zones. Focus on soft foot placement, controlled foot sliding, and the use of poles (if used) for stability. Aim to "surf" on the stones rather than blocking them. Pace Z2/Z3, with more intense efforts (Z4) on certain sections.

Cool-down: 15 min in Z1.

🥾 Trail Running – Trail Specific

Duration : 200 min

D+ : 900

Load (TRIMP) : 550

🫀 Zone 1 : 15 min 🫀 Zone 2 : 20 min 🫀 Zone 3 : 165 min

Warm-up: 20 min in Z2 on rolling terrain.

Session:
2h45 on a terrain featuring many unstable surfaces or very small/clear supports (loose gravel, fine roots, smooth and non-gripping rocks, sections with only one possible support). Focus on the speed of support, micro-stabilization, and lightness of the foot. Pace Z3.

Cool-down: 15 min in Z1.

🥾 Trail Running – Trail Specific

Duration : 200 min

D+ : 900

Load (TRIMP) : 550

🫀 Zone 1 : 15 min 🫀 Zone 2 : 20 min 🫀 Zone 3 : 165 min

Warm-up: 20 min in Z2 on rolling terrain.

Session:
2h45 on a terrain featuring many unstable surfaces or very small/clear supports (loose gravel, fine roots, smooth and non-gripping rocks, sections with only one possible support). Focus on the speed of support, micro-stabilization, and lightness of the foot. Pace Z3.

Cool-down: 15 min in Z1.

🥾 Trail Running – Fartlek

Duration : 200 min

D+ : 900

Load (TRIMP) : 715

🫀 Zone 1 : 15 min 🫀 Zone 2 : 20 min 🫀 Zone 4 : 165 min

Warm-up: 20 min in Z2.

Session:
2h45 of Fartlek downhill. Accelerate on the fast and smooth sections (Z4), recover on the more technical or flat sections (Z2/Z3). Ascents in Z2/Z3.

Cool-down: 15 min in Z1.

🥾 Trail Running – Trail Specific

Duration : 200 min

D+ : 900

Load (TRIMP) : 550

🫀 Zone 1 : 15 min 🫀 Zone 2 : 20 min 🫀 Zone 3 : 165 min

Warm-up: 20 min of easy running (Z2).

Session:
2h45 of running on a hilly route mostly shaded (dense forest, gorges). The goal is to maintain a more rhythmic pace (Z3) than during outings in full sun. Focus on fluidity, efficiency, and the ability to accelerate when conditions allow. Regular hydration.

Cool-down: 15 min in Z1.

🥾 Trail Running – Trail Specific

Duration : 200 min

D+ : 900

Load (TRIMP) : 385

🫀 Zone 1 : 15 min 🫀 Zone 2 : 185 min

Warm-up: 20 min in Z2.

Session:
2h45 of easy walking/running (Z2) in the mountains with more exposed sections (gentle ridges, mountain trail sides) between 1900 and 2300m. The goal is to get used to the sensation of exposure and to control your apprehension. Keep a steady and focused pace.

Cool-down: 15 min in Z1.

🥾 Trail Running – Trail Specific

Duration : 200 min

D+ : 700

Load (TRIMP) : 385

🫀 Zone 1 : 15 min 🫀 Zone 2 : 185 min

Warm-up: 20 min in Z2.

Session:
2h45 of easy running/walking (Z2) on a course with several small steep climbs and descents, on a forest trail (dirt, roots). Focus on the posture when climbing (leaning forward) and control when descending (look far, arms spread for balance).

Cool-down: 15 min in Z1.

🥾 Trail Running – Trail Specific

Duration : 200 min

D+ : 700

Load (TRIMP) : 385

🫀 Zone 1 : 15 min 🫀 Zone 2 : 185 min

Warm-up: 15 min in Z2.

Session:
2h50 of running in the forest on narrow and winding trails with many roots and small stones hidden by the foliage. The goal is to improve proprioception and the ability to 'feel' the ground under one’s feet without constantly looking down.

Cool-down: 15 min in Z1.

🥾 Trail Running – Trail Specific

Duration : 200 min

D+ : 1000

Load (TRIMP) : 545

🫀 Zone 1 : 15 min 🫀 Zone 2 : 25 min 🫀 Zone 3 : 160 min

Warm-up: 25 min in Z2.

Session:
2h40 of long "race-specific outing": Maintain a sustained pace in Z3 (estimated race pace) over a varied course, including ascents, descents, and technical sections. The goal is to simulate the demands of a complete short trail run.

Cool-down: 15 min in Z1.

🥾 Trail Running – Trail Specific

Duration : 200 min

D+ : 650

Load (TRIMP) : 385

🫀 Zone 1 : 15 min 🫀 Zone 2 : 185 min

Warm-up: 20 min in Z2.

Session:
2h45 of easy long outing (Z2) on a hilly course, bringing the minimum gear for a short trail (small bag, water, bars). This is a general rehearsal to get the body and mind accustomed.

Cool-down: 15 min in Z1.

🥾 Trail Running – Trail Specific

Duration : 200 min

D+ : 2000

Load (TRIMP) : 340

🫀 Zone 1 : 60 min 🫀 Zone 2 : 140 min

Warm-up: 20min Z2

Main set:
2x(60min Z2 sustained / 15min Z1 recovery) R=15min

Cool down: 15min Z1

🏠 Indoor Cycling – Base Training

Duration : 205 min

Load (TRIMP) : 400

🫀 Zone 1 : 10 min 🫀 Zone 2 : 195 min

Warm-up: 15 min in Z2

Session:
3h in Z2

Cool-down: 10 min in Z1

🥾 Trail Running – Trail Specific

Duration : 205 min

D+ : 1800

Load (TRIMP) : 465

🫀 Zone 1 : 35 min 🫀 Zone 2 : 80 min 🫀 Zone 3 : 90 min

Warm-up: 20min Z2

Main set:
3x(30min Z3 uphill / 20min Z2 downhill) R=10min

Cool down: 15min Z1

🥾 Trail Running – Trail Specific

Duration : 210 min

D+ : 800

Load (TRIMP) : 585

🫀 Zone 1 : 15 min 🫀 Zone 2 : 15 min 🫀 Zone 3 : 180 min

Warm-up: 15 min in Z2 at dusk.

Session:
3h00 mountain running in Z2/Z3, entirely at night. Use your headlamp and test its autonomy. Practice navigation.

Cool-down: 15 min in Z1.

🥾 Trail Running – Base Training

Duration : 210 min

D+ : 1000

Load (TRIMP) : 585

🫀 Zone 1 : 15 min 🫀 Zone 2 : 15 min 🫀 Zone 3 : 180 min

Warm-up: 15 min in Z2 (heavy legs sensation).

Session:
3h00 in Z2 on smooth/slightly hilly terrain, with some climbs in Z3. The goal is to keep the legs rolling despite the fatigue from the previous day.

Cool-down: 15 min in Z1.

🥾 Trail Running – Trail Specific

Duration : 210 min

D+ : 1000

Load (TRIMP) : 585

🫀 Zone 1 : 15 min 🫀 Zone 2 : 15 min 🫀 Zone 3 : 180 min

Warm-up: 15 min in Z2.

Session:
3h00 on a hilly course, focusing on managing discomfort. For example, run a bit longer on less pleasant sections, or simulate a slight lack of sleep.

Cool-down: 15 min in Z1.

🥾 Trail Running – Trail Specific

Duration : 210 min

D+ : 1100

Load (TRIMP) : 585

🫀 Zone 1 : 15 min 🫀 Zone 2 : 15 min 🫀 Zone 3 : 180 min

Warm-up: 15 min in Z2.

Session:
3h00 of brisk walking in Z2/Z3 on trail climbs (slopes > 10%). If using poles, work on the technique.

Cool-down: 15 min in Z1.

🥾 Trail Running – Trail Specific

Duration : 210 min

D+ : 1200

Load (TRIMP) : 585

🫀 Zone 1 : 15 min 🫀 Zone 2 : 15 min 🫀 Zone 3 : 180 min

Warm-up: 15 min in Z2. Then 3 sets of 15-20 squats and Bulgarian lunges.

Session:
3h00 of mountain running with an emphasis on descents (Z2/Z3). The squats/lunges before the session will pre-fatigue the quadriceps, simulating fatigue at the end of a race.

Cool-down: 15 min in Z1.

🥾 Trail Running – Trail Specific

Duration : 210 min

D+ : 900

Load (TRIMP) : 405

🫀 Zone 1 : 15 min 🫀 Zone 2 : 195 min

Warm-up: 15 min in Z2.

Session:
3h00 of running in the mountains on a sunny day. Test different types of technical t-shirts (light, breathable, UV-resistant), caps, sunglasses, and even cooling solutions (sponge, wet towel). Observe comfort, chafing, and efficacy. Pace Z2.

Cool-down: 15 min in Z1.

🥾 Trail Running – Trail Specific

Duration : 210 min

D+ : 1000

Load (TRIMP) : 405

🫀 Zone 1 : 15 min 🫀 Zone 2 : 195 min

Warm-up: 15 min in Z2.

Session:
3h00 of mountain running on a hot day, on a route with springs, streams, or waterfalls. At each water point, practice active cooling (wetting the cap, neck, wrists, arms). Also test filtration if you are using a filter. Pace Z2.

Cool-down: 15 min in Z1.

🥾 Trail Running – Trail Specific

Duration : 210 min

D+ : 900

Load (TRIMP) : 405

🫀 Zone 1 : 15 min 🫀 Zone 2 : 195 min

Warm-up: 15 min in Z2.

Session:
3h00 of running/walking in the mountains at an altitude of 2000-2500m, wearing mandatory running gear (jacket, survival blanket, whistle, etc.) to get used to the weight and bulk. Test the quick accessibility of safety items. Pace Z2.

Cool-down: 15 min in Z1.

🥾 Trail Running – Trail Specific

Duration : 210 min

D+ : 1000

Load (TRIMP) : 570

🫀 Zone 1 : 15 min 🫀 Zone 2 : 30 min 🫀 Zone 3 : 165 min

Warm-up: 30 min in Z2.

Session:
2h45 of "tempo trail": maintain a sustained pace (Z3/Z4) on a technical and hilly course (alternation of ascents/descents/flats). The goal is to simulate a significant portion of high-intensity racing. Focus on efficiency and economy of movement.

Cool-down: 15 min in Z1.

🥾 Trail Running – Base Training

Duration : 210 min

D+ : 600

Load (TRIMP) : 390

🫀 Zone 1 : 30 min 🫀 Zone 2 : 180 min

Warm-up: 15 min of brisk walking (Z1) on flat terrain.

Session:
3h00 of very easy running (Z2) on a course with gentle ups and downs. The emphasis is on effort consistency, deep breathing, and economy of movement. Walk uphill if needed. Test a first intake of gel/bar after 1h30.

Cool-down: 15 min of slow walking (Z1).

🥾 Trail Running – Fartlek

Duration : 210 min

D+ : 1500

Load (TRIMP) : 390

🫀 Zone 1 : 60 min 🫀 Zone 2 : 120 min 🫀 Zone 3 : 30 min

Warm-up: 20min Z2

Main set:
10x(10min Z2 / 3min Z3) R=5min
20min downhill Z1

Cool down: 15min Z1

🚴‍♂️ Cycling – Base Training

Duration : 215 min

Load (TRIMP) : 420

🫀 Zone 1 : 10 min 🫀 Zone 2 : 205 min

Warm-up: 15 mins in Z2

Session:
3h10 in Z2

Cool-down: 10 mins in Z1

🔄 Brick Session – Threshold

Duration : 215 min

Load (TRIMP) : 645

🫀 Zone 1 : 10 min 🫀 Zone 2 : 20 min 🫀 Zone 3 : 165 min 🫀 Zone 5 : 20 min

Warm-up: Bike: 20 min in Z2

Session:
Bike: 1h in Z3, 20 min in Z5, 1h in Z3
Running: 45 min in Z3

Cool-down: 10 min in Z1

🥾 Trail Running – Trail Specific

Duration : 215 min

D+ : 1000

Load (TRIMP) : 647

🫀 Zone 1 : 15 min 🫀 Zone 2 : 40 min 🫀 Zone 3 : 88 min 🫀 Zone 4 : 72 min

Warm-up: 20 min in Z2.

Session:
3h00 focused on the succession of descents (Z2/Z3) and immediate acceleration on flat or slight uphill (Z3/Z4). Repeat this cycle 4 to 5 times. Ascents in Z2.

Cool-down: 15 min in Z1.

🥾 Trail Running – Trail Specific

Duration : 215 min

D+ : 1000

Load (TRIMP) : 595

🫀 Zone 1 : 15 min 🫀 Zone 2 : 20 min 🫀 Zone 3 : 180 min

Warm-up: 20 min in Z2 on flat terrain.

Session:
3h00 of downhill running on varied terrain, focusing on a very light stride, a 'rolling' of the foot, and maximum shock absorption through the joints. Maintain a controlled pace (Z2/Z3). Ascents in Z2.

Cool-down: 15 min in Z1.

🥾 Trail Running – Trail Specific

Duration : 215 min

D+ : 1000

Load (TRIMP) : 595

🫀 Zone 1 : 15 min 🫀 Zone 2 : 20 min 🫀 Zone 3 : 180 min

Warm-up: 20 min in Z2.

Session:
3h00 of running in the mountains on technical trails, ideally in pairs or small groups. Work on communication (verbal and non-verbal), anticipating the movements of others, and maintaining a safe distance. Move as if you were "tied together" or very close. Pace Z2/Z3.

Cool-down: 15 min in Z1.

🥾 Trail Running – Trail Specific

Duration : 215 min

D+ : 1000

Load (TRIMP) : 595

🫀 Zone 1 : 15 min 🫀 Zone 2 : 20 min 🫀 Zone 3 : 180 min

Warm-up: 20 min in Z2 on varied terrain.

Session:
3h00 focused on very technical descents (scree, roots, rocky sections). Work on precise foot placement, distant gaze, and use of arms for balance. Ascents in Z2/Z3.

Cool-down: 15 min in Z1.

🥾 Trail Running – Trail Specific

Duration : 215 min

D+ : 1200

Load (TRIMP) : 585

🫀 Zone 1 : 15 min 🫀 Zone 2 : 45 min 🫀 Zone 3 : 140 min 🫀 Zone 4 : 15 min

Warm-up: 20 min in Z2.

Session:
3h00 on a course with long descents. Include 5 to 7 accelerations of 2-3 min in Z4 (fast but controlled descent), followed by 5 min of recovery in Z2. Ascents in Z2/Z3.

Cool-down: 15 min in Z1.

🥾 Trail Running – Trail Specific

Duration : 215 min

D+ : 1000

Load (TRIMP) : 415

🫀 Zone 1 : 15 min 🫀 Zone 2 : 200 min

Warm-up: 20 min in Z2.

Session:
3h00 of mountain running in hot weather. Test different types of foods and drinks. Favor cold liquids, easily digestible foods (fruits, baby food, rice), and avoid overly fatty or sugary foods. Be attentive to any signs of nausea or digestive discomfort to adjust. Pace Z2.

Cool-down: 15 min in Z1.

🥾 Trail Running – Trail Specific

Duration : 215 min

D+ : 1000

Load (TRIMP) : 415

🫀 Zone 1 : 15 min 🫀 Zone 2 : 200 min

Warm-up: 20 min in Z2.

Session:
3h00 of easy walking/running (Z2) on a loop route, reaching a high point at 2000-2400m. Take the time to admire the scenery to unwind and adapt mentally. Bring an extra warm layer and a hat even if the weather is nice.

Cool-down: 15 min in Z1.

🥾 Trail Running – Trail Specific

Duration : 215 min

D+ : 800

Load (TRIMP) : 460

🫀 Zone 1 : 15 min 🫀 Zone 2 : 155 min 🫀 Zone 3 : 45 min

Warm-up: 20 min of easy running (Z2) on a smooth trail.

Session:
3h00 of mountain running with repeated sections (3-4x) of 10-15 min on moderately technical terrain (roots, small rocks). Speed up the pace in Z3 on these sections, focusing on a light and responsive stride. Active recovery in Z2 on the easier parts.

Cool-down: 15 min in Z1.

🥾 Trail Running – Specific Pace

Duration : 215 min

D+ : 2000

Load (TRIMP) : 475

🫀 Zone 1 : 15 min 🫀 Zone 2 : 140 min 🫀 Zone 3 : 60 min

Warm-up: 20min Z2

Main set:
90min Z2
60min Z3
30min Z2 recovery

Cool down: 15min Z1

🥾 Trail Running – Base Training

Duration : 215 min

D+ : 1200

Load (TRIMP) : 415

🫀 Zone 1 : 15 min 🫀 Zone 2 : 200 min

Warm-up: 20min Z2

Main set:
180min Z2
focus on sustained climbs

Cool down: 15min Z1

🥾 Trail Running – Base Training

Duration : 215 min

D+ : 1200

Load (TRIMP) : 415

🫀 Zone 1 : 15 min 🫀 Zone 2 : 200 min

Warm-up: 20min Z2

Main set:
180min Z2

Cool down: 15min Z1

🥾 Trail Running – Base Training

Duration : 215 min

D+ : 900

Load (TRIMP) : 415

🫀 Zone 1 : 15 min 🫀 Zone 2 : 200 min

Warm-up: 20min Z2

Main set:
180min Z2
extended hike along varied terrain

Cool down: 15min Z1

🥾 Trail Running – Base Training

Duration : 215 min

D+ : 1200

Load (TRIMP) : 415

🫀 Zone 1 : 15 min 🫀 Zone 2 : 200 min

Warm-up: 20min Z2

Main set:
180min Z2 continuous with varied elevation

Cool down: 15min Z1

🥾 Trail Running – Base Training

Duration : 215 min

D+ : 1000

Load (TRIMP) : 410

🫀 Zone 1 : 20 min 🫀 Zone 2 : 195 min

Warm-up: 20min Z2

Main set:
90min Z2
5min Z1
85min Z2

Cool down: 15min Z1

🥾 Trail Running – Trail Specific

Duration : 215 min

D+ : 2000

Load (TRIMP) : 445

🫀 Zone 1 : 15 min 🫀 Zone 2 : 170 min 🫀 Zone 3 : 30 min

Warm-up: 20min Z2

Main set:
60min Z2 conservative start
30min Z3 climb focus
60min Z2 manage fatigue
finish with 30min Z2 downhill

Cool down: 15min Z1

🥾 Trail Running – Technique/Efficiency

Duration : 215 min

D+ : 1200

Load (TRIMP) : 445

🫀 Zone 1 : 45 min 🫀 Zone 2 : 110 min 🫀 Zone 3 : 60 min

Warm-up: 20min Z2

Main set:
6x(15min Z2 loop / 10min Z3 technical) R=6min

Cool down: 15min Z1

🥾 Trail Running – Trail Specific

Duration : 220 min

D+ : 1000

Load (TRIMP) : 510

🫀 Zone 1 : 20 min 🫀 Zone 2 : 110 min 🫀 Zone 3 : 90 min

Warm-up: 20 min in Z2, with some small climbs.

Session:
3h00 with 2-3 long technical descents (> 500m D- each). Focus on cushioning, fluidity, and controlled speed. Ascents in Z2/Z3.

Cool-down: 20 min in Z1.

🥾 Trail Running – Fartlek

Duration : 220 min

D+ : 1300

Load (TRIMP) : 780

🫀 Zone 1 : 20 min 🫀 Zone 2 : 20 min 🫀 Zone 4 : 180 min

Warm-up: 20 min in Z2.

Session:
3h00 of Fartlek in the mountains. On climbs < 8%, run in Z3. On climbs > 8%, walk actively in Z3/Z4. Descents in Z2/Z3.

Cool-down: 20 min in Z1.

🔄 Brick Session – Base Training

Duration : 220 min

D+ : 500

Load (TRIMP) : 490

🫀 Zone 1 : 10 min 🫀 Zone 2 : 150 min 🫀 Zone 3 : 60 min

Warm-up: 30 min in Z2 (cycling)

Session:
120 min in Z2 (cycling), 60 min in Z3 (running)

Cool-down: 10 min in Z1 (running)

Long session to develop endurance in sequences.

🥾 Trail Running – Base Training

Duration : 220 min

D+ : 1500

Load (TRIMP) : 430

🫀 Zone 1 : 15 min 🫀 Zone 2 : 200 min 🫀 Zone 3 : 5 min

Warm-up: 20min Z2

Main set:
90min Z2
5min Z3
90min Z2

Cool down: 15min Z1

🚴‍♂️ Cycling – Base Training

Duration : 225 min

Load (TRIMP) : 440

🫀 Zone 1 : 10 min 🫀 Zone 2 : 215 min

Warm-up: 15 mins in Z2

Session:
3h20 in Z2

Cool-down: 10 mins in Z1

🥾 Trail Running – Trail Specific

Duration : 225 min

D+ : 900

Load (TRIMP) : 630

🫀 Zone 1 : 15 min 🫀 Zone 2 : 15 min 🫀 Zone 3 : 195 min

Warm-up: 15 min in Z2.

Session:
3h15 on a very varied course including scree, roots, narrow single-track sections, small creek crossings. Focus on foot placement precision and agility.

Cool-down: 15 min in Z1.

🥾 Trail Running – Trail Specific

Duration : 225 min

D+ : 1100

Load (TRIMP) : 630

🫀 Zone 1 : 15 min 🫀 Zone 2 : 15 min 🫀 Zone 3 : 195 min

Warm-up: 15 min in Z2.

Session:
3h15 of mountain running. Start when it is warm (mid-afternoon) and continue until sunset, even into the early night. Manage clothing layers, hydration (which decreases with the cold but remains important), and visual fatigue due to decreasing light. Pace Z2/Z3.

Cool-down: 15 min in Z1.

🥾 Trail Running – Trail Specific

Duration : 225 min

D+ : 1100

Load (TRIMP) : 435

🫀 Zone 1 : 15 min 🫀 Zone 2 : 210 min

Warm-up: 15 min in Z2.

Session:
3h15 of mountain running in cold and humid weather (light rain, fog). Test waterproof/breathable clothing, gloves, hats. Assess comfort, absence of chafing, and protection against moisture. Remain attentive to sensitive areas (fingers, toes, ears). Pace Z2.

Cool-down: 15 min in Z1.

🥾 Trail Running – Trail Specific

Duration : 225 min

D+ : 1100

Load (TRIMP) : 435

🫀 Zone 1 : 15 min 🫀 Zone 2 : 210 min

Warm-up: 15 min in Z2.

Session:
3h15 of mountain running in cold and humid weather (drizzle, fog). Test waterproof/breathable clothing, gloves, hats. Evaluate comfort, absence of chafing, and protection against moisture. Remain attentive to sensitive areas (fingers, toes, ears). Pace Z2.

Cool-down: 15 min in Z1.

🥾 Trail Running – Trail Specific

Duration : 225 min

D+ : 1100

Load (TRIMP) : 435

🫀 Zone 1 : 15 min 🫀 Zone 2 : 210 min

Warm-up: 15 min in Z2.

Session:
3h15 of running/walking in the mountains at an altitude of 2000-2800m. Focus on very frequent hydration (water, electrolytes) even without feelings of thirst, and regular nutrition (small portions, easily digestible foods, rich in carbohydrates). Test different products at altitude. Pace Z2.

Cool-down: 15 min in Z1.

🥾 Trail Running – Trail Specific

Duration : 225 min

D+ : 1100

Load (TRIMP) : 435

🫀 Zone 1 : 15 min 🫀 Zone 2 : 210 min

Warm-up: 15 min in Z2.

Session:
3h15 of running/walking between 1800 and 2300m. Carry all the mandatory gear for your next long race (pack, jacket, blanket, nutrition, water). Practice using it (getting out the jacket, eating, drinking) without wasting time. Test specific hydration solutions (flasks, hydration pack) at altitude.

Cool-down: 15 min in Z1.

🥾 Trail Running – Trail Specific

Duration : 225 min

D+ : 1200

Load (TRIMP) : 615

🫀 Zone 1 : 15 min 🫀 Zone 2 : 30 min 🫀 Zone 3 : 180 min

Warm-up: 30 min in Z2.

Session:
3h00 of "specific race long outing": Maintain a pace close to your race pace (Z3-Z4) on a varied course that replicates the profile of your next short trail. Manage your hydration and nutrition as in a race. This is the dress rehearsal.

Cool-down: 15 min in Z1.

🥾 Trail Running – Trail Specific

Duration : 225 min

D+ : 2000

Load (TRIMP) : 545

🫀 Zone 1 : 35 min 🫀 Zone 2 : 80 min 🫀 Zone 3 : 90 min 🫀 Zone 4 : 20 min

Warm-up: 20min Z2

Main set:
3x(30min Z3 steady / 20min Z2 recovery) R=10min
finish with 20min Z4

Cool down: 15min Z1

🥾 Trail Running – Specific Pace

Duration : 225 min

D+ : 2000

Load (TRIMP) : 495

🫀 Zone 1 : 55 min 🫀 Zone 2 : 70 min 🫀 Zone 3 : 100 min

Warm-up: 20min Z2

Main set:
5x(20min Z3 / 10min Z2) R=10min

Cool down: 15min Z1

🥾 Trail Running – Fartlek

Duration : 225 min

D+ : 1500

Load (TRIMP) : 505

🫀 Zone 1 : 45 min 🫀 Zone 2 : 80 min 🫀 Zone 3 : 100 min

Warm-up: 20min Z2

Main set:
4x(25min Z3 varied / 15min Z2 relax) R=10min

Cool down: 15min Z1

🥾 Trail Running – Trail Specific

Duration : 230 min

D+ : 1200

Load (TRIMP) : 695

🫀 Zone 1 : 15 min 🫀 Zone 2 : 90 min 🫀 Zone 4 : 125 min

Warm-up: 20 min in Z2.

Session:
3h15 with repetitions of sequences: strong descent (Z3/Z4) immediately followed by a rolling false flat where you accelerate (Z4/Z5) for 3-5 min. Cool-down on ascents or flat sections. Repeat 5-6 times.

Cool-down: 15 min in Z1.

🥾 Trail Running – Trail Specific

Duration : 230 min

D+ : 1300

Load (TRIMP) : 835

🫀 Zone 1 : 15 min 🫀 Zone 2 : 20 min 🫀 Zone 4 : 195 min

Warm-up: 20 min of easy running in Z2 on flat or slightly rolling terrain.

Session:
3h15 on a route with significant technical climbs (scree, roots, natural steps). Focus on precise foot placement, use hands if necessary, and a regular but flexible rhythm. Alternate technical climbs (Z3/Z4) and easy recoveries (Z2) on less technical sections or false flats.

Cool-down: 15 min in Z1.

🥾 Trail Running – Trail Specific

Duration : 230 min

D+ : 1100

Load (TRIMP) : 640

🫀 Zone 1 : 15 min 🫀 Zone 2 : 20 min 🫀 Zone 3 : 195 min

Warm-up: 20 min of walking/easy running (Z2) on shallow snow.

Session:
3h15 of running on snowy or icy trails with technical sections (steep climbs/descents, rocky areas covered with snow). Use appropriate shoes and if necessary, micro-spikes. Focus on balance, secure foot placement, and confidence in winter conditions. Pace Z2/Z3.

Cool-down: 15 min in Z1.

🥾 Trail Running – Trail Specific

Duration : 230 min

D+ : 1000

Load (TRIMP) : 640

🫀 Zone 1 : 15 min 🫀 Zone 2 : 20 min 🫀 Zone 3 : 195 min

Warm-up: 20 min in Z2 on trail.

Session:
3h15 on a course including sections of light off-trail (e.g.: sloping meadows, tall grass areas, sparsely wooded edges). Focus on reading micro-reliefs, searching for hidden supports, and navigating without marked paths. Pace Z2/Z3, even Z1 on the most delicate segments.

Cool-down: 15 min in Z1.

🥾 Trail Running – Trail Specific

Duration : 230 min

D+ : 1100

Load (TRIMP) : 640

🫀 Zone 1 : 15 min 🫀 Zone 2 : 20 min 🫀 Zone 3 : 195 min

Warm-up: 20 min in Z2.

Session:
3h15 of running in the mountains on a hot day. Calculate your water and electrolyte consumption (with a logbook if necessary) and follow a precise refueling plan (e.g., 500-750ml/h, 250-500mg Sodium/h). Test different drinks and foods. Pace Z2/Z3.

Cool-down: 15 min in Z1.

🥾 Trail Running – Trail Specific

Duration : 230 min

D+ : 1100

Load (TRIMP) : 640

🫀 Zone 1 : 15 min 🫀 Zone 2 : 20 min 🫀 Zone 3 : 195 min

Warm-up: 20 min in Z2.

Session:
3h15 of mountain running on a hot and windy day. Focus on even more frequent hydration than usual to counteract rapid drying caused by the wind. Protect your skin and lips. Practice fast descents which can amplify the feeling of thirst. Pace Z2/Z3.

Cool-down: 15 min in Z1.

🥾 Trail Running – Base Training

Duration : 230 min

D+ : 800

Load (TRIMP) : 410

🫀 Zone 1 : 50 min 🫀 Zone 2 : 180 min

Warm-up: 20min Z2

Main set:
4x(40min Z2 / 5min Z1) R=5min

Cool down: 15min Z1

🥾 Trail Running – Trail Specific

Duration : 230 min

D+ : 2000

Load (TRIMP) : 490

🫀 Zone 1 : 30 min 🫀 Zone 2 : 140 min 🫀 Zone 3 : 60 min

Warm-up: 20min Z2

Main set:
2x(60min Z2 / 30min Z3 hill) R=15min Z1

Cool down: 15min Z1

🚴‍♂️ Cycling – Base Training

Duration : 235 min

Load (TRIMP) : 460

🫀 Zone 1 : 10 min 🫀 Zone 2 : 225 min

Warm-up: 15 mins in Z2

Session:
3h30 in Z2

Cool-down: 10 mins in Z1

🥾 Trail Running – Trail Specific

Duration : 235 min

D+ : 1150

Load (TRIMP) : 655

🫀 Zone 1 : 15 min 🫀 Zone 2 : 20 min 🫀 Zone 3 : 200 min

Warm-up: 20 min in Z2.

Session:
3h20 of mountain running in cold weather with fording or very wet areas. Bring spare socks and test shoes with good grip and drainage. Focus on managing foot moisture to avoid blisters and frostbite. Pace Z2/Z3.

Cool-down: 15 min in Z1.

🥾 Trail Running – Trail Specific

Duration : 235 min

D+ : 1150

Load (TRIMP) : 655

🫀 Zone 1 : 15 min 🫀 Zone 2 : 20 min 🫀 Zone 3 : 200 min

Warm-up: 20 min in Z2.

Session:
3h20 of mountain running in cold weather with river crossings or very wet areas. Have spare socks and test shoes with good grip and drainage. Focus on managing foot moisture to avoid blisters and frostbite. Pace Z2/Z3.

Cool-down: 15 min in Z1.

🥾 Trail Running – Trail Specific

Duration : 235 min

D+ : 900

Load (TRIMP) : 655

🫀 Zone 1 : 15 min 🫀 Zone 2 : 20 min 🫀 Zone 3 : 200 min

Warm-up: 20 min in Z2.

Session:
3h20 of running on varied technical terrain (roots, rocks, slabs) including "playful" sections (small crossings, short jumps). The goal is to improve the responsiveness of supports and the ability to quickly adapt to different obstacles. Pace Z2/Z3.

Cool-down: 15 min in Z1.

🥾 Trail Running – Specific Pace

Duration : 235 min

D+ : 2000

Load (TRIMP) : 445

🫀 Zone 1 : 45 min 🫀 Zone 2 : 170 min 🫀 Zone 3 : 20 min

Warm-up: 20min Z2

Main set:
10x(15min Z2 / 3min Z1)
20min Z3 finish

Cool down: 15min Z1

🥾 Trail Running – Trail Specific

Duration : 240 min

D+ : 1200

Load (TRIMP) : 885

🫀 Zone 1 : 15 min 🫀 Zone 2 : 15 min 🫀 Zone 4 : 210 min

Warm-up: 15 min in Z2.

Session:
3h30 of mountain run-hike. Alternate running in Z2/Z3 on rolling sections and fast walking in Z3/Z4 on steep climbs. Regular hydration/nutrition.

Cool-down: 15 min in Z1.

🥾 Trail Running – Trail Specific

Duration : 240 min

D+ : 1500

Load (TRIMP) : 630

🫀 Zone 1 : 30 min 🫀 Zone 2 : 30 min 🫀 Zone 3 : 180 min

Warm-up: After a very short (or sleepless) night, 30 min of fast walking (Z1/Z2).

Session:
3h00 of running in the mountains with technical descents (Z2/Z3), while being fatigued from lack of sleep. Focus on alertness, decision-making, and safety. Hydration and nutrition are essential.

Cool-down: 30 min in Z1, followed by rest.

WARNING: This session is very demanding and should only be performed with caution, if you are an experienced and healthy runner. Do not attempt it alone and plan for maximum recovery afterward.

🥾 Trail Running – Trail Specific

Duration : 240 min

D+ : 1000

Load (TRIMP) : 885

🫀 Zone 1 : 15 min 🫀 Zone 2 : 15 min 🫀 Zone 4 : 210 min

Warm-up: 15 min in Z2.

Session:
3h30 running on a course with quick transitions of short steep climbs (1-2 min in Z4/Z5) and short very technical descents. The aim is to improve explosive power and agility on the most demanding segments of the trail.

Cool-down: 15 min in Z1.

🥾 Trail Running – Cadence

Duration : 240 min

D+ : 1200

Load (TRIMP) : 485

🫀 Zone 1 : 85 min 🫀 Zone 2 : 65 min 🫀 Zone 3 : 90 min

Warm-up: 20min Z2

Main set:
20min Z1
3x(30min Z3 / 15min Z2) R=10min
30min Z1

Cool down: 15min Z1

🥾 Trail Running – Base Training

Duration : 240 min

D+ : 1500

Load (TRIMP) : 380

🫀 Zone 1 : 100 min 🫀 Zone 2 : 140 min

Warm-up: 20min Z2

Main set:
4x(30min Z2 / 10min Z1) R=15min

Cool down: 15min Z1

🚴‍♂️ Cycling – Base Training

Duration : 245 min

Load (TRIMP) : 480

🫀 Zone 1 : 10 min 🫀 Zone 2 : 235 min

Warm-up: 15 min in Z2

Session:
3h40 in Z2

Cool-down: 10 min in Z1

🥾 Trail Running – Trail Specific

Duration : 245 min

D+ : 1400

Load (TRIMP) : 685

🫀 Zone 1 : 15 min 🫀 Zone 2 : 20 min 🫀 Zone 3 : 210 min

Warm-up: 20 min in Z2 on hilly terrain.

Session:
3h30 of running on exposed and technical ridge trails (rocky, sometimes airy). Focus on a distant gaze, upright posture, and balance. Walk or run based on comfort and safety (Z2/Z3). Avoid during high winds or storms.

Cool-down: 15 min in Z1.

🥾 Trail Running – Trail Specific

Duration : 245 min

D+ : 1300

Load (TRIMP) : 895

🫀 Zone 1 : 15 min 🫀 Zone 2 : 20 min 🫀 Zone 4 : 210 min

Warm-up: 20 min in Z2 on flat terrain.

Session:
3h30 on a course that frequently alternates types of terrain: a short stony section, followed by a wide path, then a rooty section, a gentle downhill, etc. Focus on instantly adapting your stride and pace to each change. Pace Z2/Z3 with spikes in Z4 on transitions.

Cool-down: 15 min in Z1.

🥾 Trail Running – Trail Specific

Duration : 245 min

D+ : 1200

Load (TRIMP) : 685

🫀 Zone 1 : 15 min 🫀 Zone 2 : 20 min 🫀 Zone 3 : 210 min

Warm-up: 20 min in Z2.

Session:
3h30 of mountain running in hot weather, planning 2-3 "aid" stops of 5-10 min each. During these stops, practice quickly filling your flasks/hydration pack, consuming cold liquids, solid foods (test those that digest well in heat), and an external refreshment. Leave without lingering. Pace Z2/Z3.

Cool-down: 15 min in Z1.

🥾 Trail Running – Trail Specific

Duration : 245 min

D+ : 1200

Load (TRIMP) : 685

🫀 Zone 1 : 15 min 🫀 Zone 2 : 20 min 🫀 Zone 3 : 210 min

Warm-up: 20 min in Z2.

Session:
3h30 of mountain running in cold and windy weather. The wind amplifies the sensation of cold. Adapt your technique to minimize exposure (run facing away from the wind if possible, hide behind rocks). Check the windproofness of your clothing. Regular hydration but less perceived thirst.

Cool-down: 15 min in Z1.

🥾 Trail Running – Trail Specific

Duration : 245 min

D+ : 1200

Load (TRIMP) : 685

🫀 Zone 1 : 15 min 🫀 Zone 2 : 20 min 🫀 Zone 3 : 210 min

Warm-up: 20 min in Z2.

Session:
3h30 of mountain running. Start in the late afternoon to finish at night in cold weather. Test the visibility of your headlamp in fog or snow, and manage reflections. Have spare batteries kept warm. Adapt your pace to reduced visibility and cold.

Cool-down: 15 min in Z1.

🥾 Trail Running – Trail Specific

Duration : 245 min

D+ : 1200

Load (TRIMP) : 685

🫀 Zone 1 : 15 min 🫀 Zone 2 : 20 min 🫀 Zone 3 : 210 min

Warm-up: 20 min in Z2.

Session:
3h30 of mountain running in cold and windy weather. The wind amplifies the feeling of cold. Adjust your technique to minimize exposure (run with your back to the wind if possible, hide behind rocks). Check the windproofness of your clothing. Regular hydration but less felt.

Cool-down: 15 min in Z1.

🥾 Trail Running – Trail Specific

Duration : 245 min

D+ : 1200

Load (TRIMP) : 685

🫀 Zone 1 : 15 min 🫀 Zone 2 : 20 min 🫀 Zone 3 : 210 min

Warm-up: 20 min in Z2.

Session:
3h30 of mountain running. Start in the late afternoon to finish at night in cold weather. Test the visibility of your headlamp in fog or snow, and manage reflections. Have spare batteries kept warm. Adjust your pace to reduced visibility and cold.

Cool-down: 15 min in Z1.

🥾 Trail Running – Trail Specific

Duration : 245 min

D+ : 1200

Load (TRIMP) : 475

🫀 Zone 1 : 15 min 🫀 Zone 2 : 230 min

Warm-up: 20 min in Z2.

Session:
3h30 of running in the mountains at an altitude of 2200-2700m, on very technical terrain (scree, rocks, snowfields). The goal is to maintain a high precision of foot placements and constant vigilance despite the alteration of cognitive abilities due to altitude. Slow down if necessary. Use of poles is recommended.

Cool-down: 15 min in Z1.

🥾 Trail Running – Trail Specific

Duration : 245 min

D+ : 1200

Load (TRIMP) : 520

🫀 Zone 1 : 15 min 🫀 Zone 2 : 185 min 🫀 Zone 3 : 45 min

Warm-up: 20 min of easy running (Z2).

Session:
3h30 of running/walking in the mountains between 2000 and 2500m. Include 3x (15 min in Z3 on sustained ascent / 10 min in Z2 in active recovery). The goal is to learn how to manage more intense and repeated efforts at altitude while maintaining good oxygenation.

Cool-down: 15 min in Z1.

🥾 Trail Running – Trail Specific

Duration : 245 min

D+ : 1100

Load (TRIMP) : 790

🫀 Zone 1 : 15 min 🫀 Zone 2 : 20 min 🫀 Zone 3 : 105 min 🫀 Zone 4 : 105 min

Warm-up: 20 min in Z2.

Session:
3h30 of running on varied technical terrain with steep climbs (slopes > 20%) and similar descents. Alternate dynamic walking uphill (Z3/Z4) and cautious running downhill (Z3). The goal is to improve power on steep terrain.

Cool-down: 15 min in Z1.

🥾 Trail Running – Trail Specific

Duration : 245 min

D+ : 700

Load (TRIMP) : 475

🫀 Zone 1 : 15 min 🫀 Zone 2 : 230 min

Warm-up: 20 min of easy running (Z2).

Session:
3h30 of running/walking (Z2) on a trail with more technical sections (roots, small rocks, narrow paths) but without steep slopes. Focus on foot placement, looking far ahead, and patience. Alternate running and walking on difficult sections.

Cool-down: 15 min of walking (Z1).

🥾 Trail Running – Base Training

Duration : 245 min

D+ : 2000

Load (TRIMP) : 385

🫀 Zone 1 : 105 min 🫀 Zone 2 : 140 min

Warm-up: 20min Z2

Main set:
4x(30min Z2 / 15min Z1) R=10min

Cool down: 15min Z1

🥾 Trail Running – Base Training

Duration : 245 min

D+ : 1200

Load (TRIMP) : 385

🫀 Zone 1 : 105 min 🫀 Zone 2 : 140 min

Warm-up: 20min Z2

Main set:
4x(30min Z2 / 15min Z1) R=10min

Cool down: 15min Z1

🥾 Trail Running – Base Training

Duration : 245 min

D+ : 1500

Load (TRIMP) : 475

🫀 Zone 1 : 15 min 🫀 Zone 2 : 230 min

Warm-up: 20min Z2

Main set:
210min Z2
summit-focused route

Cool down: 15min Z1

🥾 Trail Running – Base Training

Duration : 245 min

D+ : 1200

Load (TRIMP) : 475

🫀 Zone 1 : 15 min 🫀 Zone 2 : 230 min

Warm-up: 20min Z2

Main set:
210min Z2
circuit over sunrise peak

Cool down: 15min Z1

🥾 Trail Running – Cadence

Duration : 245 min

D+ : 1000

Load (TRIMP) : 515

🫀 Zone 1 : 75 min 🫀 Zone 2 : 70 min 🫀 Zone 3 : 100 min

Warm-up: 20min Z2

Main set:
5x(20min Z3 / 10min Z2) R=15min

Cool down: 15min Z1

🥾 Trail Running – Trail Specific

Duration : 245 min

D+ : 2000

Load (TRIMP) : 385

🫀 Zone 1 : 135 min 🫀 Zone 2 : 80 min 🫀 Zone 3 : 30 min

Warm-up: 20min Z2

Main set:
90min Z1
60min Z2
30min Z3
30min Z1

Cool down: 15min Z1

🥾 Trail Running – Specific Pace

Duration : 245 min

D+ : 1500

Load (TRIMP) : 565

🫀 Zone 1 : 45 min 🫀 Zone 2 : 80 min 🫀 Zone 3 : 120 min

Warm-up: 20min Z2

Main set:
3x(40min Z3 / 20min Z2) R=15min

Cool down: 15min Z1

🚴‍♂️ Cycling – Base Training

Duration : 250 min

Load (TRIMP) : 490

🫀 Zone 1 : 10 min 🫀 Zone 2 : 240 min

Warm-up: 10 min in Z2

Session:
3h50 in Z2

Cool-down: 10 min in Z1

🥾 Trail Running – Trail Specific

Duration : 250 min

D+ : 1400

Load (TRIMP) : 690

🫀 Zone 1 : 20 min 🫀 Zone 2 : 20 min 🫀 Zone 3 : 210 min

Warm-up: 20 min in Z2.

Session:
3h30 on a course that includes a very long descent (> 1000m D-) with several small uphill sections or bumps. The goal is to manage these reminders while maintaining good dynamics without breaking the rhythm of the descent. Pace Z2/Z3.

Cool-down: 20 min in Z1.

🥾 Trail Running – Trail Specific

Duration : 250 min

D+ : 1500

Load (TRIMP) : 900

🫀 Zone 1 : 20 min 🫀 Zone 2 : 20 min 🫀 Zone 4 : 210 min

Warm-up: 20 min in Z2 on flat terrain.

Session:
3h30 with repetitions of very long descents on forest paths or wide rolling tracks (non-technical). The goal is to run at a high but controlled speed (Z3/Z4), focusing on fluidity and a high cadence. Cool-down on climbs. Significant D- total.

Cool-down: 20 min in Z1.

🥾 Trail Running – Trail Specific

Duration : 250 min

D+ : 1100

Load (TRIMP) : 480

🫀 Zone 1 : 20 min 🫀 Zone 2 : 230 min

Warm-up: 20 min in Z2.

Session:
3h30 of running on a course with crossings of rocky areas (stable scree, gently sloping slabs) or steep snowfields (if conditions are safe and equipment is appropriate). The goal is to develop confidence and technique on unstable or slippery surfaces.

Cool-down: 20 min in Z1.

🥾 Trail Running – Base Training

Duration : 250 min

D+ : 1300

Load (TRIMP) : 470

🫀 Zone 1 : 30 min 🫀 Zone 2 : 220 min

Warm-up: 20min Z2

Main set:
4x50min Z2 R=5min

Cool down: 15min Z1

🥾 Trail Running – Trail Specific

Duration : 255 min

D+ : 1100

Load (TRIMP) : 720

🫀 Zone 1 : 15 min 🫀 Zone 2 : 15 min 🫀 Zone 3 : 225 min

Warm-up: 15 min in Z2.

Session:
3h45 of running in Z2/Z3 on a profile similar to the beginning of your ultra. Maintain a cautious pace, test your appetite and hydration.

Cool-down: 15 min in Z1.

🥾 Trail Running – Trail Specific

Duration : 255 min

D+ : 1300

Load (TRIMP) : 535

🫀 Zone 1 : 15 min 🫀 Zone 2 : 220 min 🫀 Zone 4 : 20 min

Warm-up: 25 min in Z2.

Session:
3h35 of running/walking between 2000 and 2600m. Include 4x (5 min in Z4 on steep ascent / 5 min in Z2 on easy descent). The goal is to work on lactate anaerobic power at altitude and active recovery.

Cool-down: 15 min in Z1.

🔄 Brick Session – Threshold

Duration : 260 min

Load (TRIMP) : 990

🫀 Zone 1 : 10 min 🫀 Zone 2 : 10 min 🫀 Zone 4 : 240 min

Warm-up: Running: 10 min in Z2

Session:
Running: 1h in Z4
Bike: 3h in Z4

Cool-down: 10 min in Z1

🥾 Trail Running – Trail Specific

Duration : 260 min

D+ : 1500

Load (TRIMP) : 710

🫀 Zone 1 : 20 min 🫀 Zone 2 : 30 min 🫀 Zone 3 : 210 min

Warm-up: 30 min of easy running in Z2 on flat terrain or a slight uphill.

Session:
3h30 focused on downhill. Look for sections of long and technical descents (> 800m D- accumulated per section if possible) and work on a smooth pace in Z2/Z3, absorbing shocks well. Easy climbs in Z2.

Cool-down: 20 min in Z1.

🥾 Trail Running – Trail Specific

Duration : 260 min

D+ : 1500

Load (TRIMP) : 720

🫀 Zone 1 : 20 min 🫀 Zone 2 : 20 min 🫀 Zone 3 : 220 min

Warm-up: 20 min in Z2 with a lightweight backpack.

Session:
3h40 of mountain running with a filled backpack (simulating race weight, 3-5 kg). Focus on technical descents and balance adjustments. Maintain Z2/Z3. Ascents in Z2/Z3.

Cool-down: 20 min in Z1.

🥾 Trail Running – Trail Specific

Duration : 260 min

D+ : 1200

Load (TRIMP) : 710

🫀 Zone 1 : 20 min 🫀 Zone 2 : 30 min 🫀 Zone 3 : 210 min

Warm-up: 30 min of easy running (Z2).

Session:
3h30 on a technical course you know a little, with less obvious landmarks. If possible, do it at night with a headlamp. Focus on map/GPS reading, increased vigilance for supports in the dark, and managing stress related to orientation. Pace Z2/Z3.

Cool-down: 20 min in Z1.

🥾 Trail Running – Trail Specific

Duration : 260 min

D+ : 1500

Load (TRIMP) : 720

🫀 Zone 1 : 20 min 🫀 Zone 2 : 20 min 🫀 Zone 3 : 220 min

Warm-up: 20 min in Z2.

Session:
3h40 of running in the mountains in hot weather, focusing on long climbs. Practice fast and efficient walking (Z2/Z3) rather than running if the effort becomes too intense. Focus on deep breathing, hydration, and cooling at the top. Cool-down on descent/light flat (Z2).

Cool-down: 20 min in Z1.

🥾 Trail Running – Trail Specific

Duration : 260 min

D+ : 1200

Load (TRIMP) : 710

🫀 Zone 1 : 20 min 🫀 Zone 2 : 30 min 🫀 Zone 3 : 210 min

Warm-up: 30 min of easy running (Z2) at the end of the day.

Session:
3h30 of mountain running, starting at dusk and continuing into the night. The goal is to adapt to the drop in temperature, to test the management of clothing layers, and the performance of your headlamp on technical terrain. Pace Z2/Z3. If possible, include an exposed area to the wind.

Cool-down: 20 min in Z1.

🥾 Trail Running – Trail Specific

Duration : 260 min

D+ : 1500

Load (TRIMP) : 720

🫀 Zone 1 : 20 min 🫀 Zone 2 : 20 min 🫀 Zone 3 : 220 min

Warm-up: 20 min of easy running (Z2) with multiple layers of clothing.

Session:
3h40 of mountain running in cold weather (0-5°C). Focus on the dynamic management of clothing layers (removing/adding a layer before getting too hot/cold). Observe how your body reacts to changes in effort and temperature. Maintain a pace of Z2/Z3.

Cool-down: 20 min in Z1.

🥾 Trail Running – Trail Specific

Duration : 260 min

D+ : 1500

Load (TRIMP) : 720

🫀 Zone 1 : 20 min 🫀 Zone 2 : 20 min 🫀 Zone 3 : 220 min

Warm-up: 20 min of easy running (Z2) with multiple layers of clothing.

Session:
3h40 of mountain running in cold weather (0-5°C). Focus on the dynamic management of clothing layers (removing/adding a layer before getting too hot/cold). Observe how your body reacts to changes in effort and temperature. Maintain a pace of Z2/Z3.

Cool-down: 20 min in Z1.

🥾 Trail Running – Trail Specific

Duration : 260 min

D+ : 1300

Load (TRIMP) : 715

🫀 Zone 1 : 20 min 🫀 Zone 2 : 25 min 🫀 Zone 3 : 215 min

Warm-up: 25 min of easy running (Z2).

Session:
3h35 of mountain running with poles in cold weather. Focus on the effective use of poles in ascent and descent, for propulsion and stability on slippery terrain. Test different straps with gloves for comfort. Pace Z2/Z3.

Cool-down: 20 min in Z1.

🥾 Trail Running – Trail Specific

Duration : 260 min

D+ : 1500

Load (TRIMP) : 500

🫀 Zone 1 : 20 min 🫀 Zone 2 : 240 min

Warm-up: 20 min in Z2.

Session:
3h40 of running/walking in the mountains at 2500m+, including sections above 3000m if possible and safe. The goal is to simulate prolonged effort at high altitude. Manage your pace to avoid premature exhaustion. Pay attention to your body signals. Pace Z2, sometimes Z1.

Cool-down: 20 min in Z1.

🥾 Trail Running – Trail Specific

Duration : 260 min

D+ : 1300

Load (TRIMP) : 500

🫀 Zone 1 : 20 min 🫀 Zone 2 : 240 min

Warm-up: 20 min in Z2.

Session:
3h40 of running/walking between 2200 and 2700m, including crossings of snowfields or residual snow areas if conditions are safe. Practice walking and running on these slippery surfaces, with or without micro spikes as necessary. Maximum caution.

Cool-down: 20 min in Z1.

🥾 Trail Running – Trail Specific

Duration : 260 min

D+ : 750

Load (TRIMP) : 505

🫀 Zone 1 : 15 min 🫀 Zone 2 : 245 min

Warm-up: 20 min in Z2.

Session:
3h45 of long outing (Z2) with a focus on effort management over changing terrains: alternating between smooth paths and more technical sections (roots, rocks). Maintain a steady pace and avoid surges.

Cool-down: 15 min in Z1.

🥾 Trail Running – Trail Specific

Duration : 260 min

D+ : 1100

Load (TRIMP) : 670

🫀 Zone 1 : 15 min 🫀 Zone 2 : 140 min 🫀 Zone 3 : 45 min 🫀 Zone 4 : 60 min

Warm-up: 20 min in Z2.

Session:
3h45 long run with long hill repeats (15-20 min / 200-300m D+) in Z3/Z4 (dynamic fast walking or slow running) followed by technical descents in Z3. The goal is to improve power on climbs and speed on descents over long segments.

Cool-down: 15 min in Z1.

🚴‍♂️ Cycling – Base Training

Duration : 265 min

Load (TRIMP) : 520

🫀 Zone 1 : 10 min 🫀 Zone 2 : 255 min

Warm-up: 15 min in Z2

Session:
4h in Z2

Cool-down: 10 min in Z1

🥾 Trail Running – Trail Specific

Duration : 265 min

D+ : 1200

Load (TRIMP) : 735

🫀 Zone 1 : 20 min 🫀 Zone 2 : 133 min 🫀 Zone 4 : 113 min

Warm-up: 20 min in Z2.

Session:
3h45 on a hilly course with long climbs and descents (3-4 repetitions of one cycle 20 min ascent Z3/Z4 + 20 min descent Z1/Z2).

Cool-down: 20 min in Z1.

🥾 Trail Running – Trail Specific

Duration : 265 min

D+ : 1400

Load (TRIMP) : 960

🫀 Zone 1 : 20 min 🫀 Zone 2 : 20 min 🫀 Zone 4 : 225 min

Warm-up: 20 min in Z2.

Session:
3h45 on mountainous terrain with a light backpack (1.5-2kg). Alternate climbs (Z3/Z4) and technical descents (Z2/Z3).

Cool-down: 20 min in Z1.

🥾 Trail Running – Trail Specific

Duration : 265 min

D+ : 1400

Load (TRIMP) : 745

🫀 Zone 1 : 15 min 🫀 Zone 2 : 20 min 🫀 Zone 3 : 230 min

Warm-up: 20 min in Z2.

Session:
3h50 of mountain running in cold weather with off-trail or very technical sections (blocks, scree). Focus on precision of foot placements, balance, and awareness despite the cold and damp. Gloves should allow for good grip. Pace Z2/Z3, very slow on technical sections.

Cool-down: 15 min in Z1.

🥾 Trail Running – Trail Specific

Duration : 265 min

D+ : 1400

Load (TRIMP) : 515

🫀 Zone 1 : 15 min 🫀 Zone 2 : 250 min

Warm-up: 20 min in Z2.

Session:
3h50 of running/walking in the mountains at 2500-3000m, simulating difficult passages where assistance (ropes, handrails) may be necessary. Train to handle your gear (poles, bag) while ensuring your progress. Test your reactivity to unexpected obstacles at altitude.

Cool-down: 15 min in Z1.

🥾 Trail Running – Trail Specific

Duration : 265 min

D+ : 1400

Load (TRIMP) : 515

🫀 Zone 1 : 15 min 🫀 Zone 2 : 250 min

Warm-up: 20 min in Z2.

Session:
3h50 of running/walking in the mountains between 2000 and 2500m, focusing on managing mental effort. Include moments where you focus on positive thoughts, visualization, or mantras to manage fatigue and discomfort related to altitude.

Cool-down: 15 min in Z1.

🥾 Trail Running – Hill Repeats

Duration : 270 min

D+ : 1800

Load (TRIMP) : 720

🫀 Zone 1 : 30 min 🫀 Zone 2 : 90 min 🫀 Zone 3 : 90 min 🫀 Zone 4 : 60 min

Warm-up: 30 min in Z2 on flat terrain.

Session:
3h30 of progressive ascent. 1h00 in Z2, then 1h30 in Z3, and finally 1h00 in Z4. Cool-down on descent.

Cool-down: 30 min in Z1.

🥾 Trail Running – Trail Specific

Duration : 270 min

D+ : 1500

Load (TRIMP) : 765

🫀 Zone 1 : 15 min 🫀 Zone 2 : 15 min 🫀 Zone 3 : 240 min

Warm-up: 15 min in Z2.

Session:
4h00 of reconnaissance of a key part of your ultra course. Focus on pace, technical traps, hydration points, and difficult sequences.

Cool-down: 15 min in Z1.

🥾 Trail Running – Trail Specific

Duration : 270 min

D+ : 1300

Load (TRIMP) : 770

🫀 Zone 1 : 20 min 🫀 Zone 3 : 250 min

Warm-up: 2h30 of running in Z2/Z3 to generate fatigue.

Session:
After the warm-up, follow with 1h40 of technical descents (scree, roots, rocks) in the sun. The goal is to maintain high precision in foot placement and constant alertness despite muscular fatigue and discomfort from the heat. Slow down if necessary to maintain technique. Pace Z2/Z3 on the descents.

Cool-down: 20 min in Z1.

🥾 Trail Running – Trail Specific

Duration : 270 min

D+ : 1400

Load (TRIMP) : 630

🫀 Zone 1 : 30 min 🫀 Zone 2 : 120 min 🫀 Zone 3 : 120 min

Warm-up: 2h00 of running/walking in Z2 to tire the body.

Session:
After the warm-up, continue with 2h00 of running on technical downhill terrain at an altitude of 2000-2500m. The objective is to maintain a safe and fast downhill technique despite fatigue and altitude. Focus on coordination and reactivity of your foot placements. Pace Z2/Z3 on the descent.

Cool-down: 30 min in Z1.

🥾 Trail Running – Trail Specific

Duration : 270 min

D+ : 1500

Load (TRIMP) : 630

🫀 Zone 1 : 30 min 🫀 Zone 2 : 120 min 🫀 Zone 3 : 120 min

Warm-up: 2h00 of running/walking in Z2 for pre-fatigue.

Session:
After the warm-up, continue with 2h00 of running/fast walking (Z3) on a segment with altitude variations (short climbs/descents) between 2000 and 2600m. The goal is to simulate a demanding race finish at altitude, under fatigue.

Cool-down: 30 min in Z1.

🥾 Trail Running – Trail Specific

Duration : 270 min

D+ : 1200

Load (TRIMP) : 745

🫀 Zone 1 : 20 min 🫀 Zone 2 : 25 min 🫀 Zone 3 : 225 min

Warm-up: 25 min in Z2.

Session:
3h45 of mountain running on a course with varied technical descents (rocks, slabs, slippery dirt). The goal is to work on fast yet controlled descent techniques. Focus on looking far ahead, balance with your arms, and shock absorption. Pace Z3 when descending.

Cool-down: 20 min in Z1.

🥾 Trail Running – Trail Specific

Duration : 270 min

D+ : 1400

Load (TRIMP) : 630

🫀 Zone 1 : 30 min 🫀 Zone 2 : 120 min 🫀 Zone 3 : 120 min

Warm-up: 2h00 of easy running (Z2) for pre-fatigue.

Session:
After the warm-up, follow with 2h00 of running on demanding technical terrain (scree, rocky areas) in Z2/Z3, focusing on awareness and precision of supports despite fatigue. Maintain good hydration.

Cool-down: 30 min in Z1.

🥾 Trail Running – Trail Specific

Duration : 275 min

D+ : 900

Load (TRIMP) : 535

🫀 Zone 1 : 15 min 🫀 Zone 2 : 260 min

Warm-up: 20 min of easy running (Z2) on rolling trails.

Session:
4h00 of long outing with a major block of 1h30-2h00 in Z2/start Z3 on hilly terrain. The goal is to work on specific endurance at the estimated race pace. Only walk on the steepest slopes. Test your nutrition.

Cool-down: 15 min of slow walking (Z1).

🥾 Trail Running – Base Training

Duration : 275 min

D+ : 1500

Load (TRIMP) : 445

🫀 Zone 1 : 105 min 🫀 Zone 2 : 170 min

Warm-up: 20min Z2

Main set:
5x(30min Z2 / 10min Z1) R=10min

Cool down: 15min Z1

🥾 Trail Running – Base Training

Duration : 275 min

D+ : 2000

Load (TRIMP) : 535

🫀 Zone 1 : 15 min 🫀 Zone 2 : 260 min

Warm-up: 20min Z2

Main set:
240min Z2

Cool down: 15min Z1

🥾 Trail Running – Base Training

Duration : 275 min

D+ : 1400

Load (TRIMP) : 535

🫀 Zone 1 : 15 min 🫀 Zone 2 : 260 min

Warm-up: 20min Z2

Main set:
240min Z2
through dense forest trails

Cool down: 15min Z1

🥾 Trail Running – Base Training

Duration : 275 min

D+ : 1500

Load (TRIMP) : 535

🫀 Zone 1 : 15 min 🫀 Zone 2 : 260 min

Warm-up: 20min Z2

Main set:
240min Z2 continuous to peak and back

Cool down: 15min Z1

🥾 Trail Running – Trail Specific

Duration : 280 min

D+ : 2000

Load (TRIMP) : 1020

🫀 Zone 1 : 20 min 🫀 Zone 2 : 20 min 🫀 Zone 4 : 240 min

Warm-up: 20 min in Z2 on flat terrain.

Session:
4h00 on a very technical course alternating steep climbs (Z3/Z4) and long technical descents (Z1/Z2). Focus on agility and placement.

Cool-down: 20 min in Z1.

🥾 Trail Running – Trail Specific

Duration : 280 min

D+ : 1500

Load (TRIMP) : 780

🫀 Zone 1 : 20 min 🫀 Zone 2 : 20 min 🫀 Zone 3 : 240 min

Warm-up: 20 min in Z2.

Session:
4h00 of running in Z2/Z3 on hilly terrain. Focus on consistency and effort management. This is the first day of a block.

Cool-down: 20 min in Z1.

🥾 Trail Running – Trail Specific

Duration : 280 min

D+ : 1600

Load (TRIMP) : 750

🫀 Zone 1 : 20 min 🫀 Zone 2 : 65 min 🫀 Zone 3 : 180 min 🫀 Zone 4 : 15 min

Warm-up: 20 min in Z2.

Session:
4h00 of running in Z2/Z3 in the mountains. In the last hour, integrate 5-6 accelerations of 2-3 min in Z4, with 5 min of recovery in Z2. Test your ability to pick up the pace.

Cool-down: 20 min in Z1.

🥾 Trail Running – Trail Specific

Duration : 280 min

D+ : 1450

Load (TRIMP) : 800

🫀 Zone 1 : 20 min 🫀 Zone 3 : 260 min

Warm-up: 2h30 of running in Z2/Z3 to generate fatigue.

Session:
After the warm-up, proceed with 1h50 of run/walk on sections exposed to cold and wind, with climbs and descents. The goal is to simulate a demanding end of race in the cold. Focus on maintaining your motivation, managing signs of extreme cold, and the ability to react quickly. Pace Z2/Z3.

Cool-down: 20 min in Z1.

🥾 Trail Running – Trail Specific

Duration : 280 min

D+ : 1450

Load (TRIMP) : 800

🫀 Zone 1 : 20 min 🫀 Zone 3 : 260 min

Warm-up: 2h30 of running in Z2/Z3 to generate fatigue.

Session:
After the warm-up, follow with 1h50 of running/fast walking on sections exposed to cold and wind, with ascents and descents. The objective is to simulate a demanding end of a race in the cold. Focus on maintaining your motivation, managing signs of intense cold, and your ability to react quickly. Pace Z2/Z3.

Cool-down: 20 min in Z1.

🥾 Trail Running – Trail Specific

Duration : 280 min

D+ : 900

Load (TRIMP) : 540

🫀 Zone 1 : 20 min 🫀 Zone 2 : 260 min

Warm-up: 20 min in Z2.

Session:
4h00 of long outing (Z2) with climbs of 150-200m D+ consecutively. Practice dynamic fast walking uphill (Z2/start Z3) and very easy running downhill. Test the use of poles if you plan to use them in the race.

Cool-down: 20 min in Z1.

🥾 Trail Running – Trail Specific

Duration : 280 min

D+ : 850

Load (TRIMP) : 540

🫀 Zone 1 : 20 min 🫀 Zone 2 : 260 min

Warm-up: 20 min in Z2.

Session:
4h00 of long outing (Z2) on varied terrain including several sections with slippery rock slabs (in dry weather!) or areas with very protruding roots. Work on caution and foot placement fluidity in these sections.

Cool-down: 20 min in Z1.

🥾 Trail Running – Trail Specific

Duration : 280 min

D+ : 700

Load (TRIMP) : 610

🫀 Zone 1 : 20 min 🫀 Zone 2 : 190 min 🫀 Zone 3 : 70 min

Warm-up: 20 min in Z2.

Session:
4h00 of "active hilly outing": alternate portions in Z2 (easy run) and portions of 10-15 min in Z3 (sustained run) on climbs/flat/technical descents. The goal is to work on active endurance without seeking extreme elevations.

Cool-down: 20 min in Z1.

🥾 Trail Running – Trail Specific

Duration : 280 min

D+ : 700

Load (TRIMP) : 540

🫀 Zone 1 : 20 min 🫀 Zone 2 : 260 min

Warm-up: 20 min in Z2.

Session:
Long "back-to-back" outing: 4h00 of running/walking (Z2) the day after a long or intense session. The goal is to simulate accumulated fatigue in ultra, focusing on maintaining good posture and an effective stride despite fatigue. Low elevation.

Cool-down: 20 min in Z1.

🥾 Trail Running – Fartlek

Duration : 280 min

D+ : 1200

Load (TRIMP) : 440

🫀 Zone 1 : 130 min 🫀 Zone 2 : 140 min 🫀 Zone 3 : 10 min

Warm-up: 20min Z2

Main set:
12x(10min Z2 / 5min Z1) R=5min
last 10min Z3

Cool down: 15min Z1

🥾 Trail Running – Specific Pace

Duration : 283 min

D+ : 2000

Load (TRIMP) : 553

🫀 Zone 1 : 63 min 🫀 Zone 2 : 170 min 🫀 Zone 3 : 50 min

Warm-up: 20min Z2

Main set:
5x(30min Z2 / 10min Z3) R=12min

Cool down: 15min Z1

🚴‍♂️ Cycling – Base Training

Duration : 285 min

Load (TRIMP) : 560

🫀 Zone 1 : 10 min 🫀 Zone 2 : 275 min

Warm-up: 15 min in Z2

Session:
4h20 in Z2

Cool-down: 10 min in Z1

🥾 Trail Running – Trail Specific

Duration : 290 min

D+ : 1400

Load (TRIMP) : 800

🫀 Zone 1 : 20 min 🫀 Zone 2 : 30 min 🫀 Zone 3 : 240 min

Preparation : Very short night (4-5h of sleep).

Warm-up: 30 min of easy running (Z2).

Session:
4h00 of mountain running in hot weather, starting mid-morning. The goal is to manage fatigue (due to lack of sleep) combined with heat stress. Focus on alertness, hydration, nutrition, and listening to signs of extreme fatigue. Pace Z2/Z3, very conservative.

Cool-down: 20 min in Z1.

🥾 Trail Running – Trail Specific

Duration : 290 min

D+ : 1400

Load (TRIMP) : 800

🫀 Zone 1 : 20 min 🫀 Zone 2 : 30 min 🫀 Zone 3 : 240 min

Warm-up: 30 min of easy running (Z2).

Session:
4h00 of mountain running with snowy or icy areas. Use micro-crampons or poles if needed. Focus on adapting your stride to the slippery conditions, being cautious on descents, and managing cold in the extremities. Pace Z2/Z3, slower.

Cool-down: 20 min in Z1.

🥾 Trail Running – Trail Specific

Duration : 290 min

D+ : 1400

Load (TRIMP) : 800

🫀 Zone 1 : 20 min 🫀 Zone 2 : 30 min 🫀 Zone 3 : 240 min

Warm-up: 30 min of easy running (Z2).

Session:
4h00 of mountain running with snowy or icy areas. Use micro-spikes or poles if necessary. Focus on adapting your stride to slippery conditions, being cautious on descents, and managing cold in extremities. Pace Z2/Z3, slower.

Cool-down: 20 min in Z1.

🥾 Trail Running – Trail Specific

Duration : 290 min

D+ : 1500

Load (TRIMP) : 1040

🫀 Zone 1 : 20 min 🫀 Zone 2 : 30 min 🫀 Zone 4 : 240 min

Warm-up: 30 min of easy running (Z2).

Session:
4h00 of running/walking in the mountains at an altitude of 2000-2800m, including passages with rapid changes in altitude (e.g., a pass, then a descent, then a climb). The goal is to test your ability to recover after intense effort at altitude and to restart. Pace Z2/Z3 with spikes in Z4 on short climbs.

Cool-down: 20 min in Z1.

🥾 Trail Running – Trail Specific

Duration : 290 min

D+ : 1500

Load (TRIMP) : 620

🫀 Zone 1 : 20 min 🫀 Zone 2 : 210 min 🫀 Zone 3 : 60 min

Warm-up: 30 min in Z2.

Session:
4h00 of running/walking in the mountains between 2200 and 2800m. Include a long continuous climb (45-60 min) at a steady pace in Z2/Z3, followed by a technical descent where you focus on fluidity and agility. Pay special attention to your foot placements.

Cool-down: 20 min in Z1.

🥾 Trail Running – Trail Specific

Duration : 290 min

D+ : 1400

Load (TRIMP) : 680

🫀 Zone 1 : 20 min 🫀 Zone 2 : 150 min 🫀 Zone 3 : 120 min

Warm-up: 30 min in Z2.

Session:
4h00 of long outing with alternating sections of fast running (Z3) on runnable terrain and technical walk/run (Z2) on difficult passages (e.g., scree, ladders, handrails). The goal is to master transitions and to effectively re-accelerate.

Cool-down: 20 min in Z1.

🥾 Trail Running – Trail Specific

Duration : 300 min

D+ : 1400

Load (TRIMP) : 855

🫀 Zone 1 : 15 min 🫀 Zone 2 : 15 min 🫀 Zone 3 : 270 min

Warm-up: 15 min in Z2.

Session:
4h30 of running in Z2/Z3 in the mountains. Follow your nutrition plan precisely, test the products and frequency of consumption.

Cool-down: 15 min in Z1.

🥾 Trail Running – Trail Specific

Duration : 300 min

D+ : 1500

Load (TRIMP) : 840

🫀 Zone 1 : 30 min 🫀 Zone 3 : 270 min

Warm-up: 3h00 of running in Z2/Z3 on rolling terrain to generate generalized fatigue.

Session:
After the warm-up, continue for 1h30 on very technical terrain (steep ascents/descents, roots, rocks). The goal is to maintain precision of supports and concentration despite fatigue. Pace Z2/Z3, prioritizing safety and movement quality.

Cool-down: 30 min in Z1.

🥾 Trail Running – Trail Specific

Duration : 300 min

D+ : 1400

Load (TRIMP) : 750

🫀 Zone 1 : 30 min 🫀 Zone 2 : 90 min 🫀 Zone 3 : 180 min

Warm-up: 3h00 of mountain running at pace Z2/Z3.

Session:
After the warm-up, continue with 1h30 of running on exposed terrain under the sun and heat. The goal is to simulate a demanding end of race in heat. Focus on recognizing signs of overheating (chills, headaches, disorientation) and immediate actions to take (slow down, cool off, drink). Pace Z2 (if possible).

Cool-down: 30 min in Z1.

🥾 Trail Running – Trail Specific

Duration : 300 min

D+ : 900

Load (TRIMP) : 550

🫀 Zone 1 : 50 min 🫀 Zone 2 : 250 min

Warm-up: 25 min in Z2.

Session:
4h15 of long outing (Z2) including 3-4 breaks of 5-10 min for quick strengthening exercises (bodyweight squats, lunges, light jumps). Start calmly after each break. The goal is to simulate stops at aid stations and the restart.

Cool-down: 20 min in Z1.

🥾 Trail Running – Trail Specific

Duration : 300 min

D+ : 950

Load (TRIMP) : 760

🫀 Zone 1 : 20 min 🫀 Zone 2 : 190 min 🫀 Zone 4 : 90 min

Warm-up: 25 min in Z2.

Session:
4h15 out with a full running pack (simulating race day). Include 2-3 periods of 30 min in Z3/Z4 on rolling to slightly hilly terrain to work on the ability to accelerate or maintain pace when the body is already fatigued. Hydration and nutrition.

Cool-down: 20 min in Z1.

🥾 Trail Running – Trail Specific

Duration : 300 min

D+ : 1400

Load (TRIMP) : 572

🫀 Zone 1 : 28 min 🫀 Zone 2 : 272 min

Warm-up: 25 min in Z2.

Session:
4h15 of a long outing on a technical route with very rocky or steep sections. Include periods of "active pause walking": walk 5 min in Z1/Z2, then do 2 min of strength exercises (squats, lunges, calves) then start again. Simulates aid station breaks and accelerations.

Cool-down: 20 min in Z1.

🚴‍♂️ Cycling – Base Training

Duration : 305 min

Load (TRIMP) : 600

🫀 Zone 1 : 10 min 🫀 Zone 2 : 295 min

Warm-up: 15 min in Z2

Session:
4h40 in Z2

Cool-down: 10 min in Z1

🥾 Trail Running – Trail Specific

Duration : 305 min

D+ : 1800

Load (TRIMP) : 865

🫀 Zone 1 : 15 min 🫀 Zone 2 : 20 min 🫀 Zone 3 : 270 min

Warm-up: 20 min in Z2.

Session:
4h30 long outing in the mountains with significant positive elevation. Maintain an effort in Z2/Z3. Hydration/fueling is essential.

Cool-down: 15 min in Z1.

🥾 Trail Running – Trail Specific

Duration : 305 min

D+ : 1700

Load (TRIMP) : 845

🫀 Zone 1 : 20 min 🫀 Zone 2 : 30 min 🫀 Zone 3 : 255 min

Warm-up: 30 min of easy running (Z2).

Session:
4h15 of mountain running in cold weather, including a long ascent followed by a long descent. The goal is to manage the thermal transition between intense effort in ascent (sweating) and cooling in descent. Prepare layers for the descent. Pace Z2/Z3 on ascent, Z3/Z2 on descent.

Cool-down: 20 min in Z1.

🥾 Trail Running – Trail Specific

Duration : 305 min

D+ : 1600

Load (TRIMP) : 590

🫀 Zone 1 : 20 min 🫀 Zone 2 : 285 min

Warm-up: 30 min in Z2.

Session:
4h15 of running/walking in the mountains between 2300 and 2900m, on terrain mixing smooth trails and rocky/technical sections. Focus on adapting your stride to terrain changes and the efficient use of poles if needed. Test some block passages.

Cool-down: 20 min in Z1.

🥾 Trail Running – Trail Specific

Duration : 305 min

D+ : 1500

Load (TRIMP) : 972

🫀 Zone 1 : 20 min 🫀 Zone 2 : 30 min 🫀 Zone 3 : 128 min 🫀 Zone 4 : 127 min

Warm-up: 30 min in Z2.

Session:
4h15 of long outing on a route mixing steep climbs and technical sections on ridges or scree. Alternate 15-20 min of climbing in Z3/Z4 (fast walking or slow running) with technical sections in Z2/Z3. Practice dynamic use of poles.

Cool-down: 20 min in Z1.

🥾 Trail Running – Trail Specific

Duration : 305 min

D+ : 1000

Load (TRIMP) : 745

🫀 Zone 1 : 15 min 🫀 Zone 2 : 140 min 🫀 Zone 3 : 150 min

Warm-up: 20 min in Z2.

Session:
4h30 of running/walking (Z2/Z3) including 2h00 to 2h30 of "tempo trail": maintain a strong but manageable pace (Z3) on varied terrain, without excessive elevation. The goal is to improve endurance speed on prolonged efforts and under increasing fatigue.

Cool-down: 15 min in Z1.

🥾 Trail Running – Base Training

Duration : 305 min

D+ : 2000

Load (TRIMP) : 525

🫀 Zone 1 : 85 min 🫀 Zone 2 : 220 min

Warm-up: 20min Z2

Main set:
4x(50min Z2 / 10min Z1) R=10min

Cool down: 15min Z1

🥾 Trail Running – Trail Specific

Duration : 310 min

D+ : 1800

Load (TRIMP) : 870

🫀 Zone 1 : 20 min 🫀 Zone 2 : 20 min 🫀 Zone 3 : 270 min

Warm-up: 20 min in Z2.

Session:
4h30 of running in Z2/Z3 on a representative course of your ultra, with slight rhythm variations. This is the last "big" session before tapering.

Cool-down: 20 min in Z1.

🥾 Trail Running – Trail Specific

Duration : 315 min

D+ : 800

Load (TRIMP) : 640

🫀 Zone 1 : 20 min 🫀 Zone 2 : 265 min 🫀 Zone 3 : 30 min

Warm-up: 25 min in Z2.

Session:
4h30 of long outing (Z2) on a varied course, including a smoother section where you will maintain a slightly more sustained pace (start Z3) for 20-30 min. The goal is to get used to accelerating after long slower phases.

Cool-down: 20 min in Z1.

🥾 Trail Running – Trail Specific

Duration : 315 min

D+ : 1300

Load (TRIMP) : 670

🫀 Zone 1 : 20 min 🫀 Zone 2 : 235 min 🫀 Zone 3 : 60 min

Warm-up: 25 min in Z2.

Session:
4h30 of long outing with a focus on long descents: include 3-4 descents of 300-500m each with negative elevation. Work on fluidity, relaxation, and cushioning. Focus on movement economy to preserve the quadriceps. Ascent in Z2/Z3.

Cool-down: 20 min in Z1.

🥾 Trail Running – Trail Specific

Duration : 315 min

D+ : 400

Load (TRIMP) : 615

🫀 Zone 1 : 15 min 🫀 Zone 2 : 300 min

Warm-up: 30 min in Z2.

Session:
4h30 of "back-to-back" outing (the day after a long or intense session) in Z2/Z1. The goal is to get used to running on accumulated muscle fatigue, focusing on active recovery and maintaining a good stride. Low elevation.

Cool-down: 15 min in Z1.

🥾 Trail Running – Trail Specific

Duration : 315 min

D+ : 1100

Load (TRIMP) : 610

🫀 Zone 1 : 20 min 🫀 Zone 2 : 295 min

Warm-up: 25 min in Z2.

Session:
4h30 of outing with "off-trail" or "lightly marked trails" (with map and compass/GPS). The objective is to improve navigation skills, reading the terrain, and adapting to unforeseen conditions.

Cool-down: 20 min in Z1.

🥾 Trail Running – Trail Specific

Duration : 320 min

D+ : 1800

Load (TRIMP) : 890

🫀 Zone 1 : 20 min 🫀 Zone 2 : 30 min 🫀 Zone 3 : 270 min

Warm-up: 30 min of easy running in Z2 on flat or hilly terrain.

Session:
4h30 focused on the succession of 3 to 4 long descents (e.g., 500-700m D- each) interspersed with ascents in Z2/Z3. The aim is to learn to manage accumulated muscular fatigue, descent after descent.

Cool-down: 20 min in Z1.

🥾 Trail Running – Trail Specific

Duration : 320 min

D+ : 1600

Load (TRIMP) : 890

🫀 Zone 1 : 20 min 🫀 Zone 2 : 30 min 🫀 Zone 3 : 270 min

Warm-up: 30 min of easy running (Z2) early in the morning (cool temperature).

Session:
4h30 of running in the mountains. Start when it’s still cool (around 7am-8am) and extend the effort until the heat becomes significant (mid-morning/early afternoon). Focus on listening to your body, regular hydration, and pace management to avoid overheating. Pace Z2/Z3.

Cool-down: 20 min in Z1.

🥾 Trail Running – Trail Specific

Duration : 320 min

D+ : 1600

Load (TRIMP) : 620

🫀 Zone 1 : 20 min 🫀 Zone 2 : 300 min

Warm-up: 30 min of easy running (Z2).

Session:
4h30 of mountain running in cold weather, simulating aid stations. Prepare energy-rich foods (bars, dried fruits, hot soups) that are easy to consume with gloves. Hydrate with hot or lukewarm drinks. Test your ability to handle equipment despite the cold.

Cool-down: 20 min in Z1.

🥾 Trail Running – Trail Specific

Duration : 320 min

D+ : 1600

Load (TRIMP) : 620

🫀 Zone 1 : 20 min 🫀 Zone 2 : 300 min

Warm-up: 30 min of easy running (Z2).

Session:
4h30 of mountain running in cold weather, simulating aid stations. Prepare energy-rich foods (bars, dried fruits, hot soups) that are easy to consume while wearing gloves. Hydrate with hot or lukewarm drinks. Test your ability to handle the gear despite the cold.

Cool-down: 20 min in Z1.

🥾 Trail Running – Trail Specific

Duration : 320 min

D+ : 1600

Load (TRIMP) : 590

🫀 Zone 1 : 50 min 🫀 Zone 2 : 270 min

Warm-up: 30 min of walking/easy running (Z1) at the beginning of the outing.

Session:
4h30 of running/walking in the mountains at an altitude of 2000-2500m. The goal is to gradually acclimatize to the thin air. Maintain a very conservative pace (Z2), avoiding any overheating. Focus on deep breathing and constant hydration. If symptoms of acute mountain sickness appear, slow down or turn back.

Cool-down: 20 min in Z1.

🥾 Trail Running – Trail Specific

Duration : 320 min

D+ : 1700

Load (TRIMP) : 620

🫀 Zone 1 : 20 min 🫀 Zone 2 : 300 min

Warm-up: 30 min in Z2.

Session:
4h30 of long outing starting before dawn (finishing in daylight) at altitude (2000-2800m). Test your headlamp in real conditions, your night navigation, and managing the cold in the early morning at altitude. Prepare layers for intense cold before dawn.

Cool-down: 20 min in Z1.

🔄 Brick Session – Specific Pace

Duration : 320 min

D+ : 800

Load (TRIMP) : 720

🫀 Zone 1 : 10 min 🫀 Zone 2 : 220 min 🫀 Zone 3 : 90 min

Warm-up: 40 min in Z2 (bike)

Session:
180 min in Z2 (bike), 90 min in Z3 (running)

Cool-down: 10 min in Z1 (running)

Ironman race simulation, effort management and nutrition.

🥾 Trail Running – Base Training

Duration : 320 min

D+ : 1200

Load (TRIMP) : 520

🫀 Zone 1 : 120 min 🫀 Zone 2 : 200 min

Warm-up: 20min Z2

Main set:
4x(45min Z2 / 15min Z1) R=15min

Cool down: 15min Z1

🚴‍♂️ Cycling – Base Training

Duration : 325 min

Load (TRIMP) : 640

🫀 Zone 1 : 10 min 🫀 Zone 2 : 315 min

Warm-up: 15 min in Z2

Session:
5h in Z2

Cool-down: 10 min in Z1

🥾 Trail Running – Trail Specific

Duration : 330 min

D+ : 1200

Load (TRIMP) : 760

🫀 Zone 1 : 20 min 🫀 Zone 2 : 250 min 🫀 Zone 4 : 60 min

Warm-up: 25 min in Z2.

Session:
4h45 of long outing on a route with varied technical sections (roots, rocks, slabs, small portions of stable scree). Include 3-4 segments of 10-15 min running in Z3/Z4 on these terrains. The goal is to improve speed and confidence on technical sections.

Cool-down: 20 min in Z1.

🥾 Trail Running – Trail Specific

Duration : 335 min

D+ : 1500

Load (TRIMP) : 950

🫀 Zone 1 : 20 min 🫀 Zone 2 : 15 min 🫀 Zone 3 : 300 min

Warm-up: 15 min in Z2.

Session:
5h00 of running in the mountains without a watch (or without looking). Follow only your sensations to manage pace, nutrition, and breaks. Varied terrain.

Cool-down: 20 min in Z1.

🥾 Trail Running – Trail Specific

Duration : 335 min

D+ : 1800

Load (TRIMP) : 935

🫀 Zone 1 : 20 min 🫀 Zone 2 : 30 min 🫀 Zone 3 : 285 min

Warm-up: 30 min of easy running in Z2.

Session:
4h45 of running in the mountains on a varied and VERY technical course, including steep climbs, technical descents (rock fields, roots, rocks), and chaotic flat sections. Maintain a steady pace in Z2/Z3, focusing on constantly reading the terrain and adapting your foot placement.

Cool-down: 20 min in Z1.

🥾 Trail Running – Trail Specific

Duration : 340 min

D+ : 1600

Load (TRIMP) : 960

🫀 Zone 1 : 20 min 🫀 Zone 2 : 20 min 🫀 Zone 3 : 300 min

Warm-up: 20 min in Z2.

Session:
5h00 of running in Z2/Z3 on a moderately hilly profile. The goal is pace consistency, even in ascents and descents. No accelerations.

Cool-down: 20 min in Z1.

🏊‍♀️ Swimming – V02 Max

Duration : 343 min

Distance : 1500 m

Load (TRIMP) : 1547

🫀 Zone 1 : 39 min 🫀 Zone 2 : 4 min 🫀 Zone 5 : 300 min

Warm-up: 300m freestyle Z2

Main set:
30x25m freestyle Z5 R=1m

Cool down: 200m easy Z1

🏊‍♀️ Swimming – V02 Max

Duration : 348 min

Distance : 1800 m

Load (TRIMP) : 1582

🫀 Zone 1 : 37 min 🫀 Zone 2 : 4 min 🫀 Zone 5 : 308 min

Warm-up: 300m freestyle Z2

Main set:
20x75m freestyle Z5 w/fins R=1m30s

Cool down: 200m easy Z1

🥾 Trail Running – Trail Specific

Duration : 350 min

D+ : 2000

Load (TRIMP) : 1010

🫀 Zone 1 : 20 min 🫀 Zone 3 : 330 min

Warm-up: 4h00 of easy running in Z2/Z3 in the mountains.

Session:
After 4h00 of effort, tackle 1h30 of long and technical downhill (Z2/Z3) to simulate the end of the race. Focus on maintaining technique and alertness despite fatigue.

Cool-down: 20 min in Z1.

🥾 Trail Running – Trail Specific

Duration : 350 min

D+ : 1800

Load (TRIMP) : 680

🫀 Zone 1 : 20 min 🫀 Zone 2 : 330 min

Warm-up: 30 min of easy running (Z2).

Session:
5h00 of running/walking in the mountains on a hot day. The goal is to maintain a very steady and conservative pace (Z2), accepting that the speed may be lower than usual. Focus on movement efficiency, calm breathing, and mental management in the face of heat. Hydrate and feed very regularly.

Cool-down: 20 min in Z1.

🥾 Trail Running – Trail Specific

Duration : 350 min

D+ : 1800

Load (TRIMP) : 680

🫀 Zone 1 : 20 min 🫀 Zone 2 : 330 min

Warm-up: 30 min of easy walking/running (Z2).

Session:
5h00 of running/walking in the mountains with long, continuous ascents at an altitude of 2500-3000m. Focus on a steady and economical progression, using effective walking if necessary. Observe the impact of altitude on your heart rate and breathlessness. Very regular hydration and nutrition.

Cool-down: 20 min in Z1.

🥾 Trail Running – Trail Specific

Duration : 350 min

D+ : 1800

Load (TRIMP) : 680

🫀 Zone 1 : 20 min 🫀 Zone 2 : 330 min

Warm-up: 30 min in Z2.

Session:
5h00 of long outing in the mountains, reaching altitudes of 2500m to 3000m. This is a volume session to consolidate acclimatization. Maintain a steady pace (Z2) and manage your energy and hydration intake precisely. Simulate 2-3 quick refreshment breaks.

Cool-down: 20 min in Z1.

🥾 Trail Running – Trail Specific

Duration : 350 min

D+ : 1100

Load (TRIMP) : 680

🫀 Zone 1 : 20 min 🫀 Zone 2 : 330 min

Warm-up: 30 min in Z2.

Session:
5h00 "night run" (or at sunrise/sunset) on varied terrain. Run with your headlamp. The goal is to become accustomed to orientation, vision, and apprehension of terrain in the dark, essential for the 50km.

Cool-down: 20 min in Z1.

🥾 Trail Running – Trail Specific

Duration : 360 min

D+ : 1000

Load (TRIMP) : 690

🫀 Zone 1 : 30 min 🫀 Zone 2 : 330 min

Warm-up: 15 min in Z1.

Session:
5h30 of running/brisk walking in Z1/Z2 on little technical terrain, with moderate elevation gain. The aim is to accumulate time of effort.

Cool-down: 15 min in Z1.

🥾 Trail Running – Trail Specific

Duration : 360 min

D+ : 2000

Load (TRIMP) : 1020

🫀 Zone 1 : 30 min 🫀 Zone 3 : 330 min

Warm-up: 4h00 of easy to moderate mountain running (Z2/Z3) to create fatigue.

Session:
After the warm-up, continue with 1h30 of very technical and/or very steep descending in 'fast walk' (fast and effective walking in Z2/Z3) and/or very controlled running (Z2). The goal is to maintain a fast pace even when running becomes impossible due to extreme fatigue or technicality. Use of poles is recommended if you use them in races.

Cool-down: 30 min in Z1.

🥾 Trail Running – Trail Specific

Duration : 360 min

D+ : 2000

Load (TRIMP) : 990

🫀 Zone 1 : 30 min 🫀 Zone 2 : 30 min 🫀 Zone 3 : 300 min

Warm-up: 30 min in Z2.

Session:
5h00 of mountain running, emphasizing long descents. Aim for two or three loops with descents > 800m D- each. The goal is to accumulate specific muscle fatigue in descents.

Cool-down: 30 min in Z1.

🥾 Trail Running – Trail Specific

Duration : 360 min

D+ : 1000

Load (TRIMP) : 690

🫀 Zone 1 : 30 min 🫀 Zone 2 : 330 min

Warm-up: 30 min in Z2.

Session:
5h00 of long outing (Z2) with a race pack (equipped like on race day: water, nutrition, mandatory gear). Test your hydration and nutrition strategy throughout. Walk and run comfortably. This is the key session for mental strength and race management.

Cool-down: 30 min of slow walking (Z1).

🥾 Trail Running – Trail Specific

Duration : 365 min

D+ : 1500

Load (TRIMP) : 710

🫀 Zone 1 : 20 min 🫀 Zone 2 : 345 min

Warm-up: 30 min in Z2.

Session:
5h15 long run "race pace": Maintain a pace close to your race target (Z2/Z3) for at least 3h00 consecutively in the middle of the run, on a hilly course. Manage your hydration and nutrition precisely. This is the ultimate simulation session.

Cool-down: 20 min in Z1.

🥾 Trail Running – Trail Specific

Duration : 390 min

D+ : 2500

Load (TRIMP) : 1080

🫀 Zone 1 : 30 min 🫀 Zone 2 : 30 min 🫀 Zone 3 : 330 min

Warm-up: 30 min in Z2 on flat terrain.

Session:
5h30 mountain run/walk, alternating sustained climbs (Z2/Z3) and technical descents (Z1/Z2). Aim for several passes. Management of fueling and hydration is critical.

Cool-down: 30 min in Z1 on easy terrain.

🥾 Trail Running – Trail Specific

Duration : 390 min

D+ : 2000

Load (TRIMP) : 1080

🫀 Zone 1 : 30 min 🫀 Zone 2 : 30 min 🫀 Zone 3 : 330 min

Warm-up: 30 min of walking/easy running (Z2) at the start.

Session:
5h30 of running in high mountains (if accessible and safe) in sunny weather. Although the air is cooler at altitude, UV radiation and lack of shade can generate a strong perceived heat. Focus on adapting to altitude and intense heat from the sun. Maximum hydration, enhanced sun protection. Pace Z2/Z3.

Cool-down: 30 min in Z1.

🥾 Trail Running – Trail Specific

Duration : 390 min

D+ : 1300

Load (TRIMP) : 750

🫀 Zone 1 : 30 min 🫀 Zone 2 : 360 min

Warm-up: 30 min in Z2.

Session:
5h30 of a complete "night outing" (starting at dusk, ending in total darkness) on varied and technical terrain. Master the use of the headlamp, night navigation, management of cold/warm, and night vision. Crucial for ultras.

Cool-down: 30 min of slow walking (Z1).

🥾 Trail Running – Trail Specific

Duration : 420 min

D+ : 1600

Load (TRIMP) : 810

🫀 Zone 1 : 30 min 🫀 Zone 2 : 390 min

Warm-up: 30 min of easy running (Z2).

Session:
6h00 of very long outing (Z2) on a varied course with significant positive elevation (> 1500m). Focus on walking economy uphill and fluidity downhill. Test and refine your nutrition/hydration plan every hour. Manage your pace very carefully.

Cool-down: 30 min of slow walking (Z1).

🥾 Trail Running – Trail Specific

Duration : 420 min

D+ : 1800

Load (TRIMP) : 810

🫀 Zone 1 : 30 min 🫀 Zone 2 : 390 min

Warm-up: 30 min in Z2.

Session:
6h00 of long outing "in self-sufficiency" (carry all your water and food needed for the 6h, or plan hidden resupply points). The objective is to validate your backpack, your carrying equipment, and your nutrition plan without external help.

Cool-down: 30 min of slow walking (Z1).

🥾 Trail Running – Trail Specific

Duration : 450 min

D+ : 2800

Load (TRIMP) : 1260

🫀 Zone 1 : 30 min 🫀 Zone 2 : 30 min 🫀 Zone 3 : 390 min

Warm-up: 30 min in Z2.

Session:
6h30 of mountain running, in ultra mode. Aim for 2500-3000m D+. Manage your energy, hydration, and mental state as you would in a race.

Cool-down: 30 min in Z1.

🥾 Trail Running – Trail Specific

Duration : 450 min

D+ : 2000

Load (TRIMP) : 870

🫀 Zone 1 : 30 min 🫀 Zone 2 : 420 min

Warm-up: 30 min in Z2.

Session:
6h30 of a long "specific elevation" outing: Focus on a route with long ascents (> 400m D+ per ascent) and technical descents. Work on dynamic fast walking uphill (Z2/Z3) and manage descents to preserve the quadriceps. Use of poles is recommended.

Cool-down: 30 min in Z1.

🥾 Trail Running – Trail Specific

Duration : 465 min

D+ : 1700

Load (TRIMP) : 900

🫀 Zone 1 : 30 min 🫀 Zone 2 : 435 min

Warm-up: 30 min in Z2.

Session:
6h45 of outing in "difficult weather conditions" (if possible and safely): rain, wind, mud, cold. The objective is to test your equipment and mental resilience in the face of the elements. Adjust pace and caution.

Cool-down: 30 min of slow walking (Z1).

🥾 Trail Running – Trail Specific

Duration : 495 min

D+ : 2200

Load (TRIMP) : 960

🫀 Zone 1 : 30 min 🫀 Zone 2 : 465 min

Warm-up: 45 min in Z2.

Session:
7h00 of a "race simulation" outing: Route with technical zones, long climbs/descents, and rolling sections. Maintain a Z2/start Z3 pace. Manage your nutrition, hydration, and aid station breaks as in a race. Test your full equipment (pack, shoes, headlamp, clothing).

Cool-down: 30 min in 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.