Browse More Plans

Pre-Kilimanjaro 10x hypoxic training

Author

Albert Smit

All plans by this Coach

No Ratings

Length

3 Weeks

Refund Policy

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?

Plan Description

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

Average Weekly Breakdown

Workouts	Weekly Average	Longest Workout
Walkx3	5:00 hrs	1:30 hrs

	Workouts Per Week	Weekly Average	Longest Workout
Walk		5:00 hrs	1:30 hrs

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

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.

$75.00 - Buy Now