Pre-Kilimanjaro 10x hypoxic training

Author

Albert Smit

All plans by this Coach

Length

3 Weeks

Typical Week

3 Walk

Longest Workout

1:30 hrs

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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.

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

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