Author

Albert Smit

All plans by this Coach

Length

3 Weeks

Typical Week

3 Walk

Longest Workout

1:30 hrs

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

Still have questions about this plan?

ACCESS YOUR PLAN ANYWHERE

Every training plan is built specifically to use within the TrainingPeaks desktop apps, iOS app, and Android app. During purchase you will be asked to login or create a free account to start your training.

Summary

This plan is for unexperienced mountaineers like the Kilimanjaro climbers. It is based on Hypoxica altitude personal systems or similar systems to create simulated altitude via a mask.A treadmill is also required.
In 10 training sessions you will go from 3500 m to 6000+ m.

Stats

Training Load By Week

Training Load By Week

Average Weekly Training Hours: 05:00

Albert Smit

AlbertWOT

Ik ben wielertrainer 4-in-opleiding en Talentcoach Paracycling bij de KNWU.Als bewegingswetenschapper verzorg ik niet alleen wielertrainingen op hartslag en/of vermogen gebaseerd, maar voer ik ook power profile testen uit op mijn eigen Cyclus 2 ergometer en doe ik dynamische fietspositiemetingen.

View all Training Plans by this Coach

Back to Plan Details

Sample Day 1

1:30:00

Day 1

Warm-up: 15 min at 4 km/h at 2% ramp at ~3500 m.
45 min at 4 km/h at 4% ramp at ~3750 m.
20 min at 4.5 km/h at 4% ramp at ~3750 m.
10 min at 4 km/h at 2% ramp at ~3750 m.

Sample Day 3

1:30:00

Day 2

Warm-up: 15 min at 4 km/h at 2% ramp at ~3750 m.
30 min at 4 km/h. Start with 2% ramp and increase the ramp every 5 min with 2%. Altitude is ~3750 m.
30 min at 4 km/h. Start with 12% ramp. Decrease the ramp with 2% every 5 min. Altitude is ~4000 m.
15 min at 4 km/h at 0% ramp at ~4000m.

Sample Day 5

1:30:00

Day 3

Warm-up: 15 min at 4 km/h at 2% ramp at ~3750 m.
30 min at 3 km/h. Start with 15% ramp and decrease the ramp every 3 min with 2%. Altitude is ~4300 m.
30 min at 3.5 km/h. Ramp = 4%. Altitude is ~4300 m.
15 min at 4 km/h at 1% ramp at ~4300m.

Sample Day 8

1:30:00

Day 4

Warm-up: 15 min at 4.5 km/h at 2% ramp at ~4300 m.
30 min at 4 km/h. Ramp = 6%. Altitude is ~4500-4700 m.
30 min at 3.5-4.5 km/h. Ramp = 2-10%. Altitude is ~4500-4700 m. YOU CHOOSE!
15 min at 4 km/h at 1% ramp at ~4600m.

Sample Day 10

1:30:00

Day 5

Warm-up: 15 min at 4.5 km/h at 2% ramp at ~4300 m.
5 min brisk walking (4-6 km/h), followed by 3 min easy walking. Ramp = 4-6%. Altitude is ~4500-4700 m. 4x.
5 min easy walking. Ramp = 1%. Altitude = max! Deep breathing.
25 min at 4 km/h. Start at 0% ramp and increase ramp every 5 min with 3% to 12%. Altitude is ~4500-4700 m.
10 min at 3.5 km/h at 3% ramp at ~4600m.

Sample Day 12

1:30:00

Day 6

Warm-up: 15 min at 4.5 km/h at 2% ramp at ~4300 m.
5 min easy walking. Ramp = 3%. Altitude = max! Deep breathing.
30 min 3-5 km/h (you choose based on feeling). Start at 0% ramp and increase ramp every 3 min with 3% to 15%. Than back with 3% steps every 3 min to 3% Altitude is ~5000 m.
5 min 3 km/h, 0%. Altitude = ~5000m.
5 min easy walk, 3%. Altitude = max! Deep breathing.
5 min brisk walk at 4-6%, followed by 3 min easy walk. Altitude ~5000m. 4x.

Sample Day 15

1:30:00

Day 7

Warm-up: 15 min at 4.5 km/h at 2% ramp at ~4300 m.
5 min brisk walk at 4-10%, followed by 3 min easy walk. Altitude is 5000 m. 6x
25 min 3.5 km/h at 4%. Altitude = 5300 m.

Pre-Kilimanjaro 10x hypoxic training

$75.00 - Buy Now