MEET THE 7 WATT PER KILO TEAM

HOW DOES 7 WATT PER KILO WORK?

TRAINING

  • Plans for ROAD, OFF-ROAD and TRIATHLON
  • Complete swimming, cycling and running triathlon plans
  • Each workout is available for indoor and outdoor preparation.
  • Off the bike complementary training (home or at the gym) for strength and conditioning

NUTRITION

  • easy to create meal plans, based on:
  • A proper body weight control
  • The right energy intake before, during and after training or racing
  • Nutrients (particularly carbohydrates) periodization to facilitate super-compensation and performance

TESTING & COACHING

  • Several performance tests protocols, specific for each cycling discipline, available, as well as for running and swimming
  • Feedback on your training and performance by a professional cycling coach
  • Community area, with a professional coach available (5/7), to keep you always on track with your goals and all the feedbacks coming from the family of 7 watt per kilo Athletes

Our coaches have a minimum of a Degree in Exercise Science together with a robust experience in cycling and triathlon racing.

CYCLING TRAINING PLANS

ROAD

Plans specific for five road cycling disciplines: ALPINE Granfondo, HILLY Granfondo, MEDIUM LENGTH Granfondo, Criterium, TIME TRIAL (short).

OFF ROAD

Plans specific for three off-road cycling disciplines: MTB Marathon (XCM), MTB Olympic (XCO), Ciclocross (CX)

TRIATHLON

Plans specific for four triathlon disciplines: Full Ironman (IM 140.6), Half Ironman (IM 70.3), Triathlon Olympic, Triathlon Sprint.

EACH WORKOUT IN DOUBLE VERSION FOR INDOOR AND OUTDOOR TRAINING

VIDEO WORKOUTS

Performed by professionals of cycling and triathlon

OFF THE BIKE COMPLEMENTARY TRAINING

Complementary off the bike training to be performed home (Pylates) and/or at the gym with discipline specific strength and conditioning plans

OFF THE BIKE STRENGHT TRAINING (AT HOME AS WELL)

Off the bike training plans, which can be performed as well at home with the use of small Gym Equipments. Each plan is specific for every cycling discipline.

TRAIN WITH YOUR PERSONALIZED DIET PLAN

BODY WEIGHT CONTROL

  • Set goals about your ideal body weight and how to reach and manage it over time,
  • Set goals about your optimal body weight which may optimize performance on cycling or running.

ENERGY INTAKE

  • Define the right energy intake before, during and after training or competition, in order to perform and recover in the best possible way
  • Define the macronutrients composition of your energy intake so that you can restore your glycogen stores, as well as maximize your muscle protein synthesis and get the right amount of good quality fat.

PERIOIDIZED NUTRITION

  • Get the latest nutritional manipulation which can help increasing training adaptation, super-compensation and performance, possibly delaying the detrimental effects of ageing on endurance performance

MEAL PLANS

  • easy to create, in autonomy (with our software) meal plans, based on your personal goals, training volume, energy expenditure, and personal tastes

According to International and IOC Guidelines on Sports Nutrition

SET AND REACH YOUR GOALS

The method offers several critical power tests protocols, suitable for the different cycling disciplines to be able to monitor your fitness level continually.

An incremental step test with blood lactate measure is also available (Blood lactate analyzer has to be bought separately by the training method).

The method offers several critical power tests protocols, suitable for the different cycling disciplines to be able to monitor your fitness level continually.

An incremental step test with blood lactate measure is also available (Blood lactate analyzer has to be bought separately by the training method).

SET AND REACH YOUR GOALS

This method uses a proprietary performance simulator, which allows setting specific, measurable, compelling goals, fully dependent on yourself, such as:

  • Body weight
  • Relative power (W/kg)
  • Uphill climbing time
  • Power (watt) at the critical power (CP20) or FTP (functional threshold power)
  • Running pace (min: sec/km)

You’ll be able to reach your goals thought both the optimization of body composition and the improvement of all the metabolic sport-specific performance determinants.

This method uses a proprietary performance simulator, which allows setting specific, measurable, compelling goals, fully dependent on yourself, such as:

  • Body weight
  • Relative power (W/kg)
  • Uphill climbing time
  • Power (watt) at the critical power (CP20) or FTP (functional threshold power)
  • Running pace (min: sec/km)

You’ll be able to reach your goals thought both the optimization of body composition and the improvement of all the metabolic sport-specific performance determinants.

A PROFESSIONAL COACH ALWAYS AVAILABLE

A professional coach (with a University Degree in Exercise Science) is always available online (5/7) to answer your questions about how to follow the method in the best possible way, overcoming every doubt and problem.

A professional coach (with a University Degree in Exercise Science) is always available online (5/7) to answer your questions about how to follow the method in the best possible way, overcoming every doubt and problem.

WHO CAN SUCCESFULLY TRAIN WITH 7 WATT PER KILO?

COMPETITIVE MASTER CYCLISTS

Successfully train with 7 watt per kilo competitive cyclists of all fitness level (Road, Off Road and Triathlon).

FITNESS ATHLETES

Successfully train with 7 watt per kilo, cyclists and triathletes with the main goal of maintaining (or improving) their fitness level.

REQUIRED TECHNOLOGY

A Heart rate monitor is the only “necessary” instrument useful to monitor the training load. Although a PM (power meter) is recommended.

The only real requirement is the will to improve. We provide all the rest!

OUR PRO-ATHLETES ADVICES!

GIULIO MOLINARI

Professional Triathletes 3xItalina Champion 3xEuropean Champion Best Italian performance in Kona

BARBARA GUARISCHI

Team-Movistar World Champion of Team TT at Richmond

DAVIDE COSER

U23- team Trentino Cycling Team

SORAYA PALDIN

Team CCC-Liv 1° Giro di Toscana 2019 4° Liegi Bastogne liegi 5° Amstel Gold Race 9° Class. Giro d’Italia