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# PLANS D'ENTRAÎNEMENT ET SÉANCES D'ENTRAÎNEMENT

## SÉLECTIONNE UN PLAN D'ENTRAÎNEMENT OU UNE SÉANCE D'ENTRAÎNEMENT

### Type d'activité
- Course
- Trail
- Vélo
- Nage
- Strength
- Escalade en salle
- Fitness hybride
- Escalade de bloc

### cible d'entraînement
- Base
- Strength
- Running
- Station
- Tempo
- Seuil
- FTP
- VO2max
- Sprint
- Corps entier
- Noyau
- Haut du corps
- Bas du corps

### Niveau
- Intermédiaire
- Débutant
- Avancé

## Lu Peng Hybrid Fitness - Foundational Strength Training

\nEntraînement officiel COROS

**Training Concept:**  
Hybrid fitness events demand a high capacity for sustained upper-body power output. Therefore, this session utilizes a medium-weight, low-repetition, high-set, and short-rest format to alternately stimulate the upper body and core.  
**Execution Rules:**  
All content for a single movement must be completed within 2 minutes. The remaining time serves as rest. The weight can be adjusted based on individual performance levels.

[VOIR LES DÉTAILS](https://training.coros.com/workout-program?programId=478100463168962560&region=1)

## Lu Peng Hybrid Fitness - Metabolic Strength Training

\nEntraînement officiel COROS

**Training Concept:**  
Hybrid fitness places extreme demands on the lower body, requiring both maximal strength and the ability for muscles to maintain high power output at elevated heart rates. Therefore, this lower-body metabolic training features a specific combination: pairing lower-body supersets with low-intensity cardio. This structure forces strength training to occur within Heart Rate Zones 2 to 3, ultimately enhancing the lower-body muscles' output capacity under elevated heart rates.  
**Execution Rules:**  
The final movement of each circuit requires the heart rate to be controlled around 140 bpm. The weight can be adjusted based on individual performance levels.

[VOIR LES DÉTAILS](https://training.coros.com/workout-program?programId=478100488133460068&region=1)

## Lu Peng Hybrid Fitness - Specific Strength Training

\nEntraînement officiel COROS

**Training Concept:**  
Specific strength in hybrid fitness events covers full-body strength, but remains predominantly lower-body dominant. Each movement utilizes a different rest protocol based on its specific load and time under tension.  
**Execution Rules:**  
The weight can be adjusted based on individual performance levels.

[VOIR LES DÉTAILS](https://training.coros.com/workout-program?programId=478100495112781923&region=1)

## Lu Peng Hybrid Fitness - Mixed Cardio Training

\nEntraînement officiel COROS

**Training Concept:**  
The intensity of mixed cardio training is sustained within Heart Rate Zones 3 to 4, while simultaneously developing metabolic movements: running, rowing, skiing, and burpee broad jumps. It can also be utilized to maintain training intensity while reducing lower-body impact.  
**Execution Rules:**  
During training, the pacing must be faster than your race pace.

[VOIR LES DÉTAILS](https://training.coros.com/workout-program?programId=478100503434281060&region=1)

## Lu Peng Hybrid Fitness - Aerobic Interval Running

\nEntraînement officiel COROS

**Training Concept:**  
The ultimate challenge of hybrid fitness events lies in the ability to sustain pacing. Maintaining a steady pace under combined conditions of mixed fatigue and metabolic fatigue is critical.  
**Execution Rules:**  
Aerobic interval running features total distances exceeding the actual race distance and speeds faster than your race pace, creating the essential foundation for adapting to mixed fatigue.

[VOIR LES DÉTAILS](https://training.coros.com/workout-program?programId=478100541552115811&region=1)