43°24'30.8"N
22°34'24.6"E
3 000 D+

Nzira inomhanya Coach OnlineTrail inomhanya - Denga rinomhanya - Ultra trail

Ziva Yako Yega Trail Running Coach Online: Tailored Training Plans uye Personal Coaching yeTrail Running, Ultra-trail, Mountain Marathon, uye Skyrunning.

001 - Trail kumhanya nyanzvi

Chitima ne
Trail kumhanya nyanzvi

Arduua Trail Running Coaching yakanangana nekumhanya munzira, Ultra trail, gomo marathon, uye skyrunning. Tinokudziridza vamhanyi vakasimba, vanomhanya, uye vanoshingirira, tichivabatsira kugadzirira zuva remujaho. Nekutanga hukama hwemunhu nevamhanyi vedu, isu tinogadzira iyo yakagadziridzwa dzidziso yaunoda kuti uve nechokwadi chekuti wakagadzirira zvakakwana pazuva remakwikwi.

Katinka Nyberg

Ndapota ndibatei pane chero mubvunzo

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Individualized Coaching

Yese zvirongwa zvedu zvekudzidzisa zvakagadzirirwa munhu wega wega, zvichiita kuti zvive zvakasiyana kwauri. Murairidzi wako anomhanyisa anogadzira hurongwa hwako zvichienderana nezvinangwa zvako, mijaho iri kuuya, uye nhanho yemuviri (yakaongororwa kuburikidza ne Arduua up-start bvunzo).

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Mujaho Paunogona Napo

Tichishandira pamwe nemurairidzi wako wekumhanya, isu tichanyatso kudzora mutoro wako wekudzidzira uye nguva yekumisikidza kuti uve nechokwadi chekuti uri munhangemutange yemujaho wako weA. Zvose zvinoenderana nenguva!

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Professional Coaches

Yedu nyanzvi yeTrail Running Coaches kubva kuSpain inyanzvi muTrail Running, Skyrunning, uye Ultra-Trail. Vane dhigirii reBachelor muPhysical Activity uye Sports Sayenzi (CAFyD) uye vanonyatsogona muchiSpanish nechiRungu.

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chikwata Arduua

Isu tiri timu yepasirese nzira inomhanya ine nhengo kubva kumativi ese enyika. Isu tinodzidzisa kuburikidza neiyo imwechete Online Coaching, uye nguva shoma pagore, tinoungana pamijaho yenzira kana camps. Kugamuchirwa kuChikwata Arduua.

KUDZIDZISA KWATINOITA >> ZVINOITA SEI >>

002-ZVIRONGWA ZVEDU ZVEKURADZIRA

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Quarterly Coaching

€25 / mwedzi

Kune vamhanyi vetrail, Ultra-trail vanofarira, uye Sky nhangemutange inokwikwidza nhambwe dzinobva pa5 km kusvika epic 160 km kana kupfuura, yedu Quarterly Coaching Package inopa yakarongedzwa kudzidziswa ruzivo, inonyatso kukodzera kune avo vanosarudza kudzidzisa touchpoints kota yega.

Nepakeji iyi, iwe unowana mukana kune yakasarudzika yemunhu chirongwa chekudzidzisa, chakagadzirwa nehunyanzvi uchishandisa Build Your Plan, zvakanyatsoenderana nezvinangwa zvako zvakasarudzika uye kugona.

Pamusoro pezvo, iwe unogashira dhizaini yekudzidzira chirongwa kota yega yega kuti urambe uri munzira, pamwe neakasarudzika gadziriro yemujaho wakarongedzerwa kune yako yakakosha A-mujaho.

Tanga:~~€100~~ Free, kusanganisira Build Your Plan kusvika Ndira 14, 2024.

QUARTERLY TRAINING Ongororo UYE FEEDBACK

Murairidzi wako anoitisa Quarterly kudzidziswa ongororo mukati me TrainingPeaks app. Munguva yekuongorora uku, murairidzi wako anoongorora zvine hungwaru uye nekutaura pane yako yakanyatso cherechedzwa dzidziso (4-5 pamwedzi) uye anogadzirisa mibvunzo yako mukati meQuarterly Summary Ongororo pa. TrainingPeaks.

QUARTERLY ADAPTIVE TRAINING PLAN

Zvichienderana nekuongorora kwako kwekota murairidzi wako anokupa hurongwa hutsva hwekudzidzira gadziriro yega yega.

UNLIMITED QUARTERLY TRAINING SESSIONS

Nepasuru iyi, iwe unonakidzwa nerusununguko rweasina muganho ekudzidzisa akagadzirirwa kune zvaunoda chaizvo. Kunyangwe iwe uri kutarisa nezvekumhanya, simba, kufamba, kutambanudza, kana zvimwe zvinhu zvehurongwa hwako hwekudzidzisa, maitiro edu anochinjika anotendera iwe kuronga akawanda masesheni sezvinodiwa.

Zvakare, ese anomhanya masesheni anowanikwa zviri nyore kurodha kune yako wachi yekudzidzira. Izvi zvinovimbisa kuti wakashongedzerwa zvakakwana kuti ubudirire, nekuwana nyore kumabasa ako chero nguva uye chero kwaunoda.

KUGADZIRIRA A-RACE (1 Pagore)

Mupasuru iyi, tinoisa pamberi yako yakakosha A-mujaho wegore (ye.

Periodization uye kuronga nhangemutange
Yakakwana nhungamiro yekudya kwepamberi, panguva, uye mushure memujaho
Zano remujaho rakanangwa rakagadzirirwa kune yako chaiyo chinhambwe
Post-mujaho mhinduro uye makomendi

Vimba kwatiri kuti tikugadzirire kuita kwakabudirira mujaho rako rakakosha reA gore rega rega.

Ndokumbira utarise kuti muQuarterly Coaching Package, mujaho mumwe chete A unosanganisirwa pagore (inotevera upcomung 12 mwedzi). Pamujaho uyu, isu tinoshandisa chaiyo periodization, kuronga nhangemutange, uye kuteedzera kwakazara.

Kune chero mimwe mijaho A, B uye C inodarika mujaho wakatarwa weA, murairidzi wako anovawedzera TrainingPeaks, uchivabata senguva dzose dzekudzidzisa mukati meurongwa hwako.

CHENA CHEKUITA KUTI ANALYSIS

Inzwa kuongororwa kwekuita kwekota kuti uone kufambira mberi kwako kune zvinangwa zvako. Panguva yezvirongwa izvi, tichaongorora chimiro chako chemuviri wese, tichiongorora chati yako yekusimba iyo inoratidza nhanho yekusimba kwako, kuneta, uye chimiro. Murairidzi wako achapa mhinduro yakakosha pane izvi zvakakosha zviratidzo. Kusimba, kuneta, uye chimiro ndiwo akakosha metrics atinotarisa kuti tive nechokwadi chekuti wagadzirira mujaho. Zvichienderana nemhinduro yako uye chimiro chekudzidziswa, tichaita shanduko dzinodiwa uye kufambira mberi muchirongwa chako chekudzidzisa.

BASIC ATHLETE ACCOUNT IN TRAININGPEAKS

Isa maWorkouts kubva pamusoro pe100 Fitness Devices uye Maapplication
Mepu Mashandiro Ako
Detailed Workout Summary
Seta Zvinangwa uye Wedzera Zviitiko
Daily Workout Zviyeuchidzo
Inopindirana nezviuru zveZvirongwa zvekudzidzisa
Shanda Nemurairidzi

KUTANGA Vhidhiyo MEETING

Imwe yekutanga vhidhiyo musangano nemurairidzi wako inosanganisirwa mu Build Your Plan kutanga svondo. Musangano uyu unoseta nhanho yekubudirira kwako uye unova nechokwadi chekuti ruzivo rwako rwekudzidzisa rwunoenderana nezvinangwa zvako zvakasiyana uye zvishuwo. Munguva iyi yemaminetsi makumi maviri, iwe uchabatana nemurairidzi wako ku:

1. Tsanangura Nzira Yako Yekubudirira

Govera chiziviso chehutano hwako, chimiro chekudzidziswa, zvinangwa, zvishuvo, uye mijaho iri kuuya.
Kurukurai zvishuwo zvenyu uye zvamunotarisira kuwana kuburikidza nekudzidzisa kwedu.

2. Dive muVhiki Yako Yekutanga Yekuedzwa

Wongorora mhedzisiro yebvunzo dzako dzekutanga, uchipa yakakosha data yekutanga yerwendo rwako rwekudzidzira.
Ziva masimba uye nzvimbo dzekuvandudza, kuve nechokwadi chemaitiro anoenderana.

3. Navigate Your Training Process

Wana kunzwisisa kwakakwana kwemaitiro ekudzidzisa.
Ongorora mapoinzi ekusangana uye nzira dzekutaurirana nemurairidzi wako.

Musangano uyu unowanzoitika pakupera kwesvondo rako rekutanga mushure mekupedza bvunzo dzako kana mukati memavhiki matatu ekutanga ekudzidziswa, zvichienderana nekuwanikwa kwako uye kwemurairidzi wako. Inhanho yakakosha mukugadzira chiitiko chekudzidzisa chinoenderana nezvido zvako uye zvishuwo.

Ngatitange rwendo urwu tose!

Zvimwe Services

Wedzera Chiitiko Chako Chekudzidzisa neMunhu Akasarudzika Vhidhiyo Sessions

Vhura Yako Yakazara Yaunogona Neyako Yemunhu Nhungamiro

Simudza rwendo rwako rwekudzidzisa nemaminitsi makumi maviri, musangano wevhidhiyo mumwe-pane-mumwe nemurairidzi wako akazvipira. Iyi yakakosha yekuwedzera-sevhisi inowanikwa kuzadzisa yako iripo Online Coaching Kunyoreswa kana Chirongwa Chekudzidzisa.

Panguva yemusangano wako wevhidhiyo, iwe uchave nemukana wekukurukura kufambira mberi kwako, kugadzirisa zvinokunetsa, uye kugamuchira nhungamiro yakasarudzika kubva kumurairidzi wako. Ivo havazongopa ruzivo rwehunyanzvi chete asiwo kugadzirisa-chaiyo-nguva kurongwa hwako hwekudzidzisa, Kuve nechokwadi kuti inoenderana zvakakwana nezvinangwa zvako zvinoshanduka uye zvaunoda.

Price: 50 Euro

Bhadhara Musangano Wako weVhidhiyo >>

Booking kuburikidza ne: katinka.nyberg@arduua.com

Gadzirisa-Gadzirisa Urongwa Hwako hwekudzidzisa neKugadziridza Kwetsika

Ramba uri paTrack neDzidzo Yechirongwa chekudzidzisa

Kana iwe uchifanira kugadzirisa muhurongwa hwako hwekudzidzisa pakati peongororo yako yekota, isu takakufukidza.

Benefits:

Kuchinjika kugadzirisa hurongwa hwako hwekudzidzisa sezvinodiwa
Chengetedza zvibodzwa zvako munzira uye wedzera kuita

mutengo: 20 Euros

Bhadhara Kugadziridza Kwako Kwechirongwa Chekudzidzisa >>

Booking kuburikidza ne: katinka.nyberg@arduua.com

* Inoda Build Your Plan

Nyorera kuva nhengo

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Monthly Coaching

€50 / mwedzi

Kune vamhanyi vetrail, Ultra-trail vanofarira, uye Sky mujaho vanokwikwidza vanokunda madaro kubva pa5 km kusvika kune epic 160 km kana kupfuura, yedu Personal Coaching Monthly package yakagadzirirwa kupa yakasarudzika rutsigiro ne monthly coaching touchpoints.

Nepakeji iyi, iwe unowana mukana kune yakasarudzika yemunhu chirongwa chekudzidzisa, chakagadzirwa nehunyanzvi uchishandisa Build Your Plan, zvakanyatsoenderana nezvinangwa zvako zvakasarudzika uye kugona.

Murairidzi wako anokupa iwe pachako mhinduro panguva yakazara yemwedzi nemwedzi yekudzidziswa. Pamusoro pezvo, iwe unogashira dhizaini chirongwa chekudzidzisa mwedzi wega wega kuti urambe uri munzira, pamwe nekugadzirira nhangemutange yakasarudzika yakarongedzerwa yako yakakosha A-mujaho.

Tanga:~~€100~~ Free, kusanganisira Build Your Plan kusvika Gumiguru 31.

MWEDZI WEKUDZIDZWA ONGORORO UYE FEEDBACK

Murairidzi wako anoita ongororo yemwedzi wega wega mukati me TrainingPeaks app. Munguva yekuongorora uku, murairidzi wako anoongorora zvine hungwaru uye nekutaura pane yako yakanyatso cherechedzwa dzidziso (4-5 pamwedzi) uye anogadzirisa mibvunzo yako mukati memwedzi wako wepfupi Wongororo pa. TrainingPeaks.

MONTHLY ADAPTIVE TRAINING PLAN

Zvichienderana nekuongorora kwako kwemwedzi nemwedzi murairidzi wako anokupa hurongwa hutsva hwekudzidzisa mwedzi wega wega.

ZVINODZIDZWA ZVINODZIDZWA PAMWEDZI

KUGADZIRIRA A-RACE (1 Pagore)

Mupakeji iyi, tinoisa pamberi yako yakakosha A-mujaho wegore. Murairidzi wako achapa gadziriro yakasarudzika, kusanganisira:

Periodization uye kuronga nhangemutange
Yakakwana nhungamiro yekudya kwepamberi, panguva, uye mushure memujaho
Zano remujaho rakanangwa rakagadzirirwa kune yako chaiyo chinhambwe
Post-mujaho mhinduro uye makomendi

Vimba kwatiri kuti tikugadzirire kuita kwakabudirira mujaho rako rakakosha reA gore rega rega.

Ndapota cherechedza kuti mune yako Monthly Coaching Package, imwe chete A nhangemutange inosanganisirwa pagore (inotevera upcomung 12 mwedzi). Pamujaho uyu, isu tinoshandisa chaiyo periodization, kuronga nhangemutange, uye kuteedzera kwakazara.

Kune chero mimwe mijaho A, B uye C inodarika mujaho wakatarwa weA, murairidzi wako anovawedzera TrainingPeaks, uchivabata senguva dzose dzekudzidzisa mukati meurongwa hwako.

MWEDZI WEKUITA ANALYSIS

Inzwa kuongororwa kwekuita kwemwedzi wega wega kuti uone kufambira mberi kwako kune zvinangwa zvako. Panguva yezvirongwa izvi, tichaongorora chimiro chako chemuviri wese, tichiongorora chati yako yekusimba iyo inoratidza nhanho yekusimba kwako, kuneta, uye chimiro. Murairidzi wako achapa mhinduro yakakosha pane izvi zvakakosha zviratidzo. Kusimba, kuneta, uye chimiro ndiwo akakosha metrics atinotarisa kuti tive nechokwadi chekuti wagadzirira mujaho. Zvichienderana nemhinduro yako uye chimiro chekudzidziswa, tichaita shanduko dzinodiwa uye kufambira mberi muchirongwa chako chekudzidzisa.

BASIC ATHLETE ACCOUNT IN TRAININGPEAKS

Isa maWorkouts kubva pamusoro pe100 Fitness Devices uye Maapplication
Mepu Mashandiro Ako
Detailed Workout Summary
Seta Zvinangwa uye Wedzera Zviitiko
Daily Workout Zviyeuchidzo
Inopindirana nezviuru zveZvirongwa zvekudzidzisa
Shanda Nemurairidzi

KUTANGA Vhidhiyo MEETING

1. Tsanangura Nzira Yako Yekubudirira

Govera chiziviso chehutano hwako, chimiro chekudzidziswa, zvinangwa, zvishuvo, uye mijaho iri kuuya.
Kurukurai zvishuwo zvenyu uye zvamunotarisira kuwana kuburikidza nekudzidzisa kwedu.

2. Dive muVhiki Yako Yekutanga Yekuedzwa

Wongorora mhedzisiro yebvunzo dzako dzekutanga, uchipa yakakosha data yekutanga yerwendo rwako rwekudzidzira.
Ziva masimba uye nzvimbo dzekuvandudza, kuve nechokwadi chemaitiro anoenderana.

3. Navigate Your Training Process

Wana kunzwisisa kwakakwana kwemaitiro ekudzidzisa.
Ongorora mapoinzi ekusangana uye nzira dzekutaurirana nemurairidzi wako.

Ngatitange rwendo urwu tose!

Zvimwe Services

Wedzera Chiitiko Chako Chekudzidzisa neMunhu Akasarudzika Vhidhiyo Sessions

Vhura Yako Yakazara Yaunogona Neyako Yemunhu Nhungamiro

Mutengo: 50 Euro

Bhadhara Musangano Wako weVhidhiyo >>

Booking kuburikidza ne: katinka.nyberg@arduua.com

Gadzirisa-Gadzirisa Urongwa Hwako hwekudzidzisa neKugadziridza Kwetsika

Ramba uri paTrack neDzidzo Yechirongwa chekudzidzisa

Kana iwe uchifanira kugadzirisa muhurongwa hwako hwekudzidzisa pakati peongororo yako yekota, isu takakufukidza.

Benefits:

Kuchinjika kugadzirisa hurongwa hwako hwekudzidzisa sezvinodiwa
Chengetedza zvibodzwa zvako munzira uye wedzera kuita

Mutengo: 20 Euro

Bhadhara Kugadziridza Kwako Kwechirongwa Chekudzidzisa >>

Booking kuburikidza ne: katinka.nyberg@arduua.com

* Inoda Build Your Plan

Nyorera kuva nhengo

241125399_563818307999977_964757172159876007_n

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Semi Weekly Coaching

€80 / mwedzi

Kune vamhanyi vakazvitsaurira vetrail, Ultra-trail vanofarira, uye Sky nhangemutange inopikisa vari kugadzirira kukunda madaro kubva pa5 km kusvika kune epic 160 km kana kupfuura, yedu Semi. Weekly Coaching Package yakagadzirirwa kupa yakasarudzika biweekly coaching kutsigira.

Nepakeji iyi, iwe unowana mukana kune yakasarudzika yemunhu chirongwa chekudzidzisa, chakagadzirwa nehunyanzvi uchishandisa Build Your Plan, zvakanyatsoenderana nezvinangwa zvako zvakasarudzika uye kugona.

Murairidzi wako achapa mhinduro yakasarudzika panguva yekuongorora kwakadzama kwemavhiki maviri. Iwe zvakare unozosangana neinogadzirika yekudzidzisa chirongwa biweekly kuti urambe uchiwedzera kufambira mberi kwako. Pamusoro pezvo, pasuru iyi inovhara gadziriro yemujaho zvakanyatsorongedzerwa kune ako matatu epamusoro A-mijaho.

Tanga:~~€100~~ Free, kusanganisira Build Your Plan kusvika Ndira 14, 2024.

BWEEKLY TRAINING Ongororo UYE FEEDBACK

Murairidzi wako anoitisa ongororo yevhiki mbiri mukati meiyo TrainingPeaks app. Munguva yekuongorora uku, murairidzi wako anoongorora zvine hungwaru uye nekutaura pane yako yakanyatso cherechedzwa dzidziso (2-3 pasvondo) uye anogadzirisa mibvunzo yako mukati meBiWeekly Summary Ongororo yako pa. TrainingPeaks.

BIWEEKLY ADAPTIVE TRAINING PLAN

Zvichienderana nekudzokorora kwako kwekudzidziswa kwemavhiki maviri murairidzi wako anokupa hurongwa hutsva hwekudzidzisa vhiki yega yega.

Unlimited Training Sessions

A-RACE TRIO (3 pagore)

MuSemi yedu Weekly Coaching Pasuru, isu tinotarisa pamatatu ako epamusoro A-mijaho gore rega rega. Murairidzi wako achapa gadziriro yakasarudzika, kusanganisira:

Periodization uye kuronga nhangemutange
Yakakwana nhungamiro yekudya kwekutanga, panguva, uye mushure mejaho rega rega
Zano remujaho rakanangwa rinoenderana nedaro chairo remujaho wega wega
Post-mujaho mhinduro uye makomendi

Gadzirira kubudirira mumijaho yako mitatu yakakosha yeA yegore nerutsigiro rwehunyanzvi hwekudzidzisa.

Ndokumbira utarise kuti muSemi yako Weekly Coaching Package, chete 3 A mijaho inosanganisirwa pagore (inotevera upcomung 12 mwedzi). Kune aya mijaho, isu tinoshandisa chaiyo periodization, kuronga mijaho, uye kuteedzera kwakazara.

Kune chero mimwe mijaho A, B uye C inodarika mijaho mitatu yakatarwa A, murairidzi wako anovawedzera TrainingPeaks, uchivabata senguva dzose dzekudzidzisa mukati meurongwa hwako.

MWEDZI WEKUITA ANALYSIS

BASIC ATHLETE ACCOUNT IN TRAININGPEAKS

Isa maWorkouts kubva pamusoro pe100 Fitness Devices uye Maapplication
Mepu Mashandiro Ako
Detailed Workout Summary
Seta Zvinangwa uye Wedzera Zviitiko
Daily Workout Zviyeuchidzo
Inopindirana nezviuru zveZvirongwa zvekudzidzisa
Shanda Nemurairidzi

KUTANGA Vhidhiyo MEETING

1. Tsanangura Nzira Yako Yekubudirira

Govera chiziviso chehutano hwako, chimiro chekudzidziswa, zvinangwa, zvishuvo, uye mijaho iri kuuya.
Kurukurai zvishuwo zvenyu uye zvamunotarisira kuwana kuburikidza nekudzidzisa kwedu.

2. Dive muVhiki Yako Yekutanga Yekuedzwa

Wongorora mhedzisiro yebvunzo dzako dzekutanga, uchipa yakakosha data yekutanga yerwendo rwako rwekudzidzira.
Ziva masimba uye nzvimbo dzekuvandudza, kuve nechokwadi chemaitiro anoenderana.

3. Navigate Your Training Process

Wana kunzwisisa kwakakwana kwemaitiro ekudzidzisa.
Ongorora mapoinzi ekusangana uye nzira dzekutaurirana nemurairidzi wako.

Ngatitange rwendo urwu tose!

Zvimwe Services

Wedzera Chiitiko Chako Chekudzidzisa neMunhu Akasarudzika Vhidhiyo Sessions

Vhura Yako Yakazara Yaunogona Neyako Yemunhu Nhungamiro

Mutengo: 50 Euro

Bhadhara Musangano Wako weVhidhiyo >>

Booking kuburikidza ne: katinka.nyberg@arduua.com

Gadzirisa-Gadzirisa Urongwa Hwako hwekudzidzisa neKugadziridza Kwetsika

Ramba uri paTrack neDzidzo Yechirongwa chekudzidzisa

Kana iwe uchifanira kugadzirisa muhurongwa hwako hwekudzidzisa pakati pekuongorora kwako kwevhiki nevhiki, takakufukidza.

Benefits:

Kuchinjika kugadzirisa hurongwa hwako hwekudzidzisa sezvinodiwa
Chengetedza zvibodzwa zvako munzira uye wedzera kuita

Mutengo: 20 Euro

Bhadhara Kugadziridza Kwako Kwechirongwa Chekudzidzisa >>

Booking kuburikidza ne: katinka.nyberg@arduua.com

* Inoda Build Your Plan

Nyorera kuva nhengo

021-2

Weekly Coaching

€100 / mwedzi

Kune vamhanyi vakazvitsaurira vetrail, Ultra-trail vanofarira, uye Sky nhangemutange inopikisa vari kugadzirira kukunda madaro kubva pa5 km kusvika kune epic 160 km kana kupfuura, yedu. Weekly Coaching Package yakagadzirirwa kupa yakasarudzika weekly coaching kutsigira.

Nepakeji iyi, iwe unowana mukana kune yakasarudzika yemunhu chirongwa chekudzidzisa, chakagadzirwa nehunyanzvi uchishandisa Build Your Plan, zvakanyatsoenderana nezvinangwa zvako zvakasarudzika uye kugona.

Murairidzi wako achapa mhinduro yakasarudzika panguva yakazara yevhiki nevhiki yekudzidziswa ongororo. Iwe unozosanganawo neinochinja yekudzidzisa chirongwa vhiki yega yega kuti urambe uchiwedzera kufambira mberi kwako. Pamusoro pezvo, pasuru iyi inovhara gadziriro yemujaho zvakanyatsorongedzerwa kune ako matatu epamusoro A-mijaho.

Tanga:~~€100~~ Free, kusanganisira Build Your Plan kusvika Ndira 14, 2024.

VHIKI YEKUDZIDZWA ONGORORO UYE FEEDBACK

Murairidzi wako anoita wongororo yevhiki nevhiki yekudzidziswa mu TrainingPeaks app. Munguva yekuongorora uku, mudzidzisi wako anoongorora uye anotsanangura pane ako ese ekudzidzira uye anogadzirisa mibvunzo yako mukati meVhiki Yepfupi Yekuongorora yako pa. TrainingPeaks.

WEEKLY ADAPTIVE TRAINING PLAN

Zvichienderana nekudzokorora kwako kwevhiki kwekudzidziswa mudzidzisi wako anokupa hurongwa hutsva hwekudzidzira svondo rega rega.

Unlimited Weekly Kudzidzisa Sessions & Analysis

Nepakeji iyi, iwe unozobatsirwa nekuronga kusingagumi uye nekuongorora kwakadzama kwevhiki dzevhiki dzekudzidzisa. Maitiro edu akazara anovhara akasiyana maficha ekudzidziswa kwako, anosanganisira kumhanya, simba, kufamba, kutambanudza, uye nezvimwe.

Kuti zvive nyore, ese arikumhanya masesheni anowanikwa kurodha kune yako yekudzidzira wachi. Izvi zvinoita kuti uve wakagadzirira zvakakwana kubudirira, nekuwana nyore kumabasa ako ekudzidzira pese paunoda. Ramba uri pamusoro pezvinangwa zvako zvekusimba negwara redu renyanzvi uye rutsigiro rwemunhu..

A-RACE TRIO (3 pagore)

Medu Weekly Coaching Pasuru, isu tinotarisa pamatatu ako epamusoro A-mijaho gore rega rega. Murairidzi wako achapa gadziriro yakasarudzika, kusanganisira:

Periodization uye kuronga nhangemutange
Yakakwana nhungamiro yekudya kwekutanga, panguva, uye mushure mejaho rega rega
Zano remujaho rakanangwa rinoenderana nedaro chairo remujaho wega wega
Post-mujaho mhinduro uye makomendi

Gadzirira kubudirira mumijaho yako mitatu yakakosha yeA yegore nerutsigiro rwehunyanzvi hwekudzidzisa.

Ndapota cherechedza kuti mune yako Weekly Coaching Package, chete 3 A mijaho inosanganisirwa pagore (inotevera upcomung 12 mwedzi). Kune aya mijaho, isu tinoshandisa chaiyo periodization, kuronga mijaho, uye kuteedzera kwakazara.

Kune chero mimwe mijaho A, B uye C inodarika mijaho mitatu yakatarwa A, murairidzi wako anovawedzera TrainingPeaks, uchivabata senguva dzose dzekudzidzisa mukati meurongwa hwako.

MWEDZI WEKUITA ANALYSIS

BASIC ATHLETE ACCOUNT IN TRAININGPEAKS

Isa maWorkouts kubva pamusoro pe100 Fitness Devices uye Maapplication
Mepu Mashandiro Ako
Detailed Workout Summary
Seta Zvinangwa uye Wedzera Zviitiko
Daily Workout Zviyeuchidzo
Inopindirana nezviuru zveZvirongwa zvekudzidzisa
Shanda Nemurairidzi

KUTANGA Vhidhiyo MEETING

1. Tsanangura Nzira Yako Yekubudirira

Govera chiziviso chehutano hwako, chimiro chekudzidziswa, zvinangwa, zvishuvo, uye mijaho iri kuuya.
Kurukurai zvishuwo zvenyu uye zvamunotarisira kuwana kuburikidza nekudzidzisa kwedu.

2. Dive muVhiki Yako Yekutanga Yekuedzwa

Wongorora mhedzisiro yebvunzo dzako dzekutanga, uchipa yakakosha data yekutanga yerwendo rwako rwekudzidzira.
Ziva masimba uye nzvimbo dzekuvandudza, kuve nechokwadi chemaitiro anoenderana.

3. Navigate Your Training Process

Wana kunzwisisa kwakakwana kwemaitiro ekudzidzisa.
Ongorora mapoinzi ekusangana uye nzira dzekutaurirana nemurairidzi wako.

Ngatitange rwendo urwu tose!

Zvimwe Services

Wedzera Chiitiko Chako Chekudzidzisa neMunhu Akasarudzika Vhidhiyo Sessions

Vhura Yako Yakazara Yaunogona Neyako Yemunhu Nhungamiro

Mutengo: 50 Euro

Bhadhara Musangano Wako weVhidhiyo >>

Booking kuburikidza ne: katinka.nyberg@arduua.com

Gadzirisa-Gadzirisa Urongwa Hwako hwekudzidzisa neKugadziridza Kwetsika

Ramba uri paTrack neDzidzo Yechirongwa chekudzidzisa

Kana iwe uchifanira kugadzirisa muchirongwa chako chekudzidzisa pakati peongororo yako yevhiki nevhiki yekudzidziswa, takakuvharira.

Benefits:

Kuchinjika kugadzirisa hurongwa hwako hwekudzidzisa sezvinodiwa
Chengetedza zvibodzwa zvako munzira uye wedzera kuita

Mutengo: 20 Euro

Bhadhara Kugadziridza Kwako Kwechirongwa Chekudzidzisa >>

Booking kuburikidza ne: katinka.nyberg@arduua.com

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022-2

Race Coaching

€150 / mwedzi

Kune vane makwikwi anotyisa evamhanyi vakatsunga kubudirira muTrail mijaho, Ultra-trails, kana Sky mijaho inotora nhambwe kubva pa5 km kusvika kune inoyevedza 160 km kana kudarika, yedu Race Coaching Package ndiyo yekupedzisira sarudzo, inopa yepamusoro-tier rutsigiro uye hunyanzvi.

Nepakeji iyi, iwe unowana mukana kune yakasarudzika yemunhu chirongwa chekudzidzisa, chakagadzirwa nehunyanzvi uchishandisa Build Your Plan, zvakanyatsoenderana nezvinangwa zvako zvakasarudzika uye kugona.

Nakidzwa nemhinduro yemunhu kubva kumurairidzi wako svondo rega rega panguva yekuongorora kwakadzama kwekudzidziswa, kuve nechokwadi kuti unoramba uri munzira uye uchinje kumatambudziko matsva nehurongwa hutsva uye hwakagadziridzwa hwekudzidzisa hunounzwa vhiki nevhiki.

Asi pane zvakawanda pasuru iyi. Iyo inotambanukira kupfuura izvo zvakakosha, ichipa zvine hungwaru gadziriso gadziriro yeA-majaho ako ese. Nekuona kukosha kwekuenderera mberi kwekukurukurirana, isu tinosanganisira mwedzi wega wega vhidhiyo yekufona nemurairidzi wako. Izvi zvinofambisa nhaurirano dzenguva-chaiyo nezve kufambira mberi kwako, zvinogadzirisa zvinokunetsa, uye zvinogadzirisa zvakakosha kuhurongwa hwako hwekudzidzisa.

Tanga:~~€100~~ Free, kusanganisira Build Your Plan kusvika Ndira 14, 2024.

VHIKI YEKUDZIDZWA ONGORORO UYE FEEDBACK

WEEKLY ADAPTIVE TRAINING PLAN

Zvichienderana nekudzokorora kwako kwevhiki kwekudzidziswa mudzidzisi wako anokupa hurongwa hutsva hwekudzidzira svondo rega rega.

Unlimited Weekly Kudzidzisa Sessions & Analysis

MWEDZI WEKUITA ANALYSIS

LIMITLESS A-RACE MASTERY (Isina Muganho Pagore)

Medu Race Coaching Pasuru, isu tinopa kugadzirira kwepamberi kweasina muganho A-mijaho pagore. Murairidzi wako achapa kugadzirira kwakanyanya, kusanganisira:

Detailed periodization uye nhangemutange kuronga
Yakakwana nhungamiro yekudya kwekutanga, panguva, uye mushure mejaho rega rega
Zano chairo remujaho rinoenderana nedaro chairo rechiitiko chega chega
Yakakwana post-mujaho mhinduro uye makomendi

Sangana nekubudirira kusingagumi muA-mijaho nehunyanzvi hwedu hwepamusoro hwekudzidzisa.

PREMIUM AKAUNTI MUKUDZIDZWA MAPEAKS

Isa maWorkouts kubva pamusoro pe100 Fitness Devices uye Maapplication
Mepu Mashandiro Ako
Detailed Workout Summary
Seta Zvinangwa uye Wedzera Zviitiko
Daily Workout Zviyeuchidzo
Inopindirana nezviuru zveZvirongwa zvekudzidzisa
Shanda Nemurairidzi
Tarisa Kuvandudzwa KweKusimba Kwako
Wedzera Zvinyorwa, Zviyeuchidzo uye Zvidzoreso
Dhova-uye-kudonhedza Workout Builder
Tarisa maitiro ako epamusoro
Ronga Ramangwana Workouts
Chiyero chemoyo, kumhanya, uye machati eSimba
Weekly Fitness Summary
Gadzira Multiple Workout Libraries
Rongedza Mashandiro Ako Akapera
Tsvaga uye Sefa Mashandiro

KUTANGA Vhidhiyo MEETING

1. Tsanangura Nzira Yako Yekubudirira

Govera chiziviso chehutano hwako, chimiro chekudzidziswa, zvinangwa, zvishuvo, uye mijaho iri kuuya.
Kurukurai zvishuwo zvenyu uye zvamunotarisira kuwana kuburikidza nekudzidzisa kwedu.

2. Dive muVhiki Yako Yekutanga Yekuedzwa

Wongorora mhedzisiro yebvunzo dzako dzekutanga, uchipa yakakosha data yekutanga yerwendo rwako rwekudzidzira.
Ziva masimba uye nzvimbo dzekuvandudza, kuve nechokwadi chemaitiro anoenderana.

3. Navigate Your Training Process

Wana kunzwisisa kwakakwana kwemaitiro ekudzidzisa.
Ongorora mapoinzi ekusangana uye nzira dzekutaurirana nemurairidzi wako.

Ngatitange rwendo urwu tose!

Mwedzi weVhidhiyo COACHING SESSIONS

Gara wakabatana nemudzidzisi wako kuburikidza nemisangano yemwedzi nemwedzi yevhidhiyo, nemaminetsi makumi maviri anosanganisirwa muchikamu chega chega. Panguva yezvirongwa izvi, iwe uchakurukura kufambira mberi kwako kwekudzidziswa uye kuenderana nezvinangwa zvako.

Kuwana rutsigiro kuburikidza neemail uye WhatsApp

Mupakeji iyi iwe unokwanisa kuwana E-mail & WhatsApp rutsigiro, kana uine mibvunzo yekukurumidzira isingakwanise kumirira kusvika vhiki yevhiki pfupiso yekuongorora.

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023-1

Elite Coaching

€250 / mwedzi

Yakagadzirirwa vanhu vane zvishuwo zvevakuru kana avo vatove padanho repamusoro, "Elite Coaching"Pakeji ndiyo epitome yekudzidziswa kwemunhu.

Kana iwe uri mumhanyi ari kuvavarira kwepamusoro pekuita mune chero mujaho weTrail, Ultra-trail, kana Sky mujaho unotora 5 - 160 km kana kupfuura, pasuru iyi yakagadzirirwa iwe.

Na "Elite Coaching," iwe uchagashira chirongwa chekudzidziswa chakasarudzika, chakagadzirwa zvine hungwaru Build Your Plan, kuve nechokwadi kuti inoenderana zvakakwana nezvinangwa zvako zvepamusoro uye kugona.

Iwe unonakidzwa nerombo rekugamuchira mhinduro yakasarudzika kubva kumurairidzi wako svondo rega rega, zvichikuchengeta uri munzira inoenderera yekuvandudza. Gara pamberi pemakwikwi uye uchinje kumatambudziko matsva nehurongwa hutsva uye hwakagadziridzwa hwekudzidzisa hunounzwa svondo rega rega.

Asi handipo panogumira kunaka. Iyi yakazara pasuru inoenda pamusoro nekupfuura, ichipa gadziriro yemujaho iyo yakanyatsogadzirirwa kune ako ese maA-mijaho. Isu tinonzwisisa kukosha kwekugara tichitaurirana, ndosaka tichisanganisira vhiki nevhiki kufona kwevhidhiyo nemurairidzi wako. Kufona uku kunobvumidza iwe kukurukura kufambira mberi kwako, kugadzirisa chero zvinokunetsa, uye nekubatana kugadzirisa hurongwa hwako hwekudzidzisa.

VHIKI KUDZORORO YEKUDZIDZWA UYE FEDZO KAVIRI PASVONDO

Murairidzi wako anoita wongororo yevhiki nevhiki yekudzidziswa kuburikidza neVhiki Yepfupi Summary mu TrainingPeaks app, uye inopindura, ichipindura zvaunotaura kaviri pasvondo.

WEEKLY ADAPTIVE TRAINING PLAN

Zvichienderana nekudzokorora kwako kwevhiki kwekudzidziswa mudzidzisi wako anokupa hurongwa hutsva hwekudzidzira svondo rega rega.

Unlimited Weekly Kudzidzisa Sessions & Analysis

MWEDZI WEKUITA ANALYSIS

ELITE A-RACE DOMINANCE (Isina muganho Pagore)

Medu Elite Coaching Pasuru, isu tinopa kugadzirira kwepamberi kweasina muganho A-mijaho pagore. Murairidzi wako anopa yakanyanya hunyanzvi gadziriro yemujaho, kusanganisira:

Chaiyo periodization uye nhangemutange kuronga
Yakakwana nhungamiro yekudya kwekutanga, panguva, uye mushure mejaho rega rega
Tailored nhangemutange zano zvakananga kune chinhambwe chechiitiko chimwe nechimwe
Detailed post-mujaho mhinduro uye makomendi

Sunungura kugona kwako kwevakuru nekubudirira kusingagumi muA-mijaho yako, inotsigirwa nehunyanzvi hwedu hwepamusoro hwekudzidzisa.

PREMIUM ACCOUNT IN TRAININGPEAKS

Isa maWorkouts kubva pamusoro pe100 Fitness Devices uye Maapplication
Mepu Mashandiro Ako
Detailed Workout Summary
Seta Zvinangwa uye Wedzera Zviitiko
Daily Workout Zviyeuchidzo
Inopindirana nezviuru zveZvirongwa zvekudzidzisa
Shanda Nemurairidzi
Tarisa Kuvandudzwa KweKusimba Kwako
Wedzera Zvinyorwa, Zviyeuchidzo uye Zvidzoreso
Dhova-uye-kudonhedza Workout Builder
Tarisa maitiro ako epamusoro
Ronga Ramangwana Workouts
Chiyero chemoyo, kumhanya, uye machati eSimba
Weekly Fitness Summary
Gadzira Multiple Workout Libraries
Rongedza Mashandiro Ako Akapera
Tsvaga uye Sefa Mashandiro

KUTANGA Vhidhiyo MEETING

1. Tsanangura Nzira Yako Yekubudirira

Govera chiziviso chehutano hwako, chimiro chekudzidziswa, zvinangwa, zvishuvo, uye mijaho iri kuuya.
Kurukurai zvishuwo zvenyu uye zvamunotarisira kuwana kuburikidza nekudzidzisa kwedu.

2. Dive muVhiki Yako Yekutanga Yekuedzwa

Wongorora mhedzisiro yebvunzo dzako dzekutanga, uchipa yakakosha data yekutanga yerwendo rwako rwekudzidzira.
Ziva masimba uye nzvimbo dzekuvandudza, kuve nechokwadi chemaitiro anoenderana.

3. Navigate Your Training Process

Wana kunzwisisa kwakakwana kwemaitiro ekudzidzisa.
Ongorora mapoinzi ekusangana uye nzira dzekutaurirana nemurairidzi wako.

Ngatitange rwendo urwu tose!

VHIKI Vhidhiyo COACHING SESSIONS

Gara wakabatana nemudzidzisi wako kuburikidza nemisangano yevhiki nevhiki yevhidhiyo, nemaminetsi makumi maviri anosanganisirwa muchikamu chega chega. Panguva yezvirongwa izvi, iwe uchakurukura kufambira mberi kwako kwekudzidziswa uye kuenderana nezvinangwa zvako.

Kuwana rutsigiro kuburikidza neemail uye WhatsApp

Mupakeji iyi iwe unokwanisa kuwana E-mail & WhatsApp rutsigiro, kana uine mibvunzo yekukurumidzira isingakwanise kumirira kusvika vhiki yevhiki pfupiso yekuongorora.

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024

Build Your Plan

€100

Tailored Kudzidziswa kubva Ground Up

At Arduua, kwedu Build Your Plan purojekiti inoshandisa chinangwa chimwe chete: kugadzira chirongwa chekudzidzisa icho 100% chakagadzirirwa iwe. Urongwa uhu hwakagadzirwa zvichibva pazvinangwa zvako zvakasarudzika, chimiro chazvino chemuviri, uye kuwanikwa kwekudzidziswa.

ose Arduua Coaching Plan inotanga nayo Build Your Plan, inoteverwa nemusangano wekutanga wevhidhiyo nemurairidzi wako akazvipira. Ichi chakakosha chikamu chakagadzirirwa kuve nechokwadi chekuti isu tinovaka iyo inoshanda uye yakasarudzika chirongwa chekudzidzisa iwe chete.

Kuti tiite izvi, tinoongorora zvakadzama muzvishuvo zvako zvekumhanya, zviitiko zvekare, mamiriro emuviri, uye zvakanyanya kukosha, chitupa chako pachako. Iyi nzira yakazara inosanganisira nhaurirano dzakadzama, mibvunzo yakanangwa, uye ongororo chaiyo. Aya maedzo anovhara akasiyana mativi, anosanganisira kumhanya bvunzo, kunyatsomhanya ongororo, uye yekutanga ongororo yekufamba kwako, simba, kugadzikana, uye chiyero.

Maitiro edu akazara anotipa simba rekugadzira hurongwa hwekudzidzisa hunoenderana zvakakwana nezvido zvako, kumisa hwaro hwenzira yako inobudirira kubudirira.

Musangano Wekutanga Vhidhiyo

1. Tsanangura Nzira Yako Yekubudirira

Govera chiziviso chehutano hwako, chimiro chekudzidziswa, zvinangwa, zvishuvo, uye mijaho iri kuuya.
Kurukurai zvishuwo zvenyu uye zvamunotarisira kuwana kuburikidza nekudzidzisa kwedu.

2. Dive muVhiki Yako Yekutanga Yekuedzwa

Wongorora mhedzisiro yebvunzo dzako dzekutanga, uchipa yakakosha data yekutanga yerwendo rwako rwekudzidzira.
Ziva masimba uye nzvimbo dzekuvandudza, kuve nechokwadi chemaitiro anoenderana.

3. Navigate Your Training Process

Wana kunzwisisa kwakakwana kwemaitiro ekudzidzisa.
Ongorora mapoinzi ekusangana uye nzira dzekutaurirana nemurairidzi wako.

Ngatitange rwendo urwu tose!

ZVINHU ZVOKUDZIDZWA, ZVINANGWA UYE KUZIVISA UTANO

Iwe unozofanirwa kuzadza fomu rinosanganisira chiziviso chehutano hwako, chimiro chekudzidziswa, zvibodzwa, vavariro uye mijaho yakarongwa.

ARDUUA KUNYANYA ZVIYEdzo

Isu takagadzira chaiyo yekumhanya bvunzo yevamhanyi vedu kwaunomhanya nechipfuva tambo uye wachi yekudzidzira. Kubva pane izvi tinogona kumisikidza yako pulse zones uye nhanho yekumhanya. Isu tichaita bvunzo imwe iri nyore yekumisikidza yako aerobic chikumbaridzo, uye imwe yakaoma bvunzo yekumisikidza yako anaerobic chikumbaridzo.

ARDUUA ZVIYEDZO ZVOKUFAMBA, SIMBA, KUgadzikana UYE BALANCE

izvi miedzo ichatipa ruzivo rwakakwana rwekufamba, kuenzanisa uye simba rekudzidziswa panguva yepurogiramu yako yekudzidzira kuitira kuti ugadzire zvakanakisa mamiriro ehutano hunobudirira hwekumhanya.

RUNNING TS ENONGORO

Isu tinoita yekumhanyisa tekinoroji yekuongorora zvichienderana nevhidhiyo mavhidhiyo aunotitumira.

KURONGWA KWEGORE, KURONGWA KWEMHANYA UYE PERIODIZATION

Zvichienderana nemamiriro ako emuviri, zvibodzwa uye mhedzisiro yebvunzo murairidzi wako anovaka hurongwa hwako hwegore mauri Trainingpeaks. Urongwa uhwu huchasanganisira yako yese A, B uye C-mijaho kusanganisira zvibodzwa zvako, uye yako yese nhanho yekudzidziswa.

Muchirongwa chako chekudzidzisa isu tinoona iyo yakakwana yekudzidziswa mutoro kuitira kuti uve nechokwadi chekuti uri muchimiro chako chakanyanya pamazuva emujaho.

Dzidza zvakawanda nezvayo Arduua miedzo

004 - Varairidzi

Sangana nevarairidzi

Yedu Professional Coaches kubva kuSpain inyanzvi muTrail Running, Ultra-trail, uye Skyrunning. Vane dhigirii reBachelor muPhysical Activity uye Sports Sayenzi (CAFyD). Varairidzi vedu vanonyatsogona muSpanish nechiRungu, vachiona kutaurirana kunoshanda kutsigira rwendo rwako.

Fernando Armisén

Trail Running Coach / Head Coach pa Arduua

Head Coach, Arduua

Murairidzi wenyanzvi kubva kuSpain, nyanzvi muTrail Running, Skyrunning, uye Ultra-trail.

Yakavakirwa muZaragoza, iri mudunhu reAragon, Spain.

Kutsetsenura muchiSpanish neChirungu.

Ane dhigirii reBachelor muPhysical Activity uye Sports Sayenzi (CAFyD).

Ane Trail Running Coach nyanzvi chitupa kubva kuUDIMA University yeMadrid.

Nyanzvi mune zvinovaka muviri zvinoshandiswa kune trail running (IEWG).

Murairidzi wepamusoro-soro wekumhanya zvemitambo anopihwa zvitupa na TrainingPeaks/UDIMA University.

Fernando ndiani?

Fernando anofarira Trailrunner uye Murairidzi anobva kuSpain ane hukama hwakadzama hwemakomo uye anobudirira munzvimbo dzemitambo yechisikigo. Iye mudzidzisi wega anonyanya kudzidzira Trail Running, Ultra-trail, uye Skyrunning. Hunyanzvi hwake huri mukugadzirira vamhanyi venzira dzemafaro akasiyana-siyana, kubva pamakiromita akatwasuka kusvika kumakomo epamusoro uye matenga.

Fernando achandibatsira sei?

As ArduuaMurairidzi Mukuru, Fernando anotora basa rakakosha mukumisikidza uye nekuona kunaka kwemasevhisi edu ekudzidzisa. Anoshanda semumwe wevarairidzi vedu vane ruzivo uye ane basa rekutarisa Arduua Kufambira mberi kwechikwata cheElite uye zvinodiwa zvekudzidziswa.

David Garcia

Trail Running Coach pa Arduua

murairidzi, Arduua

Murairidzi wenyanzvi kubva kuSpain, nyanzvi muTrail Running, Skyrunning, uye Ultra-trail.

Yakavakirwa muMadrid, iri pakati peSpain.

Kutsetsenura muchiSpanish neChirungu.

Ane dhigirii reBachelor muPhysical Activity uye Sports Sayenzi (CAFyD).

Ane Trail Running Coach Expert certification kubva kuUDIMA University yeMadrid.

Anobata dhipuroma reyunivhesiti rakasarudzika muTrail Running kubva kuYunivhesiti yeVitoria muMadrid.

Murairidzi wepamusoro-soro wekumhanya zvemitambo anopihwa zvitupa na TrainingPeaks/UDIMA University, ine hunyanzvi mukudzidziswa kwesimba.

TrainingPeaks/UDIMA University, ine hunyanzvi mukudzidziswa kwesimba.

Mutungamiriri weStryd power-based coach.

Dhavhidhi ndiani?

David anofarira Trailrunner uye Kochi anobva kuSpain anowana nyaradzo yake mumakomo. Nekuzvipira kwakasimba kuhunyanzvi hwake, David mudzidzisi wega anonyanya kudzidzira Trail Running, Ultra-trail, uye. Skyrunning. Chaanotarisisa chiri mukugadzirira vamhanyi venzira dzakasiyana-siyana dzemadaro, kubva pamakiromita akatwasuka kuenda kumakomo epamusoro uye skyraces.

David achandibatsira sei?

Kugona kudzidzisa kwaDavid kunowedzera kubva kune vanotanga kusvika kune vepamusoro, zvichibatsira vamhanyi kuzadzisa zvinangwa zvemwaka wavo. Anomira padivi pako parwendo rwako rwese, achikupa nhungamiro, rutsigiro rusingazungunuke, uye nekukurudzira kusundira miganhu yako uye kufambira mberi mberi.

Kudzidziswa na Arduua

Inzwa simba rekushandura re Arduua coaching kubudikidza nemashoko evatambi vedu vakazvipira. Ziva nzendo dzavo dzinoshamisa, kuzvipira kusingazununguki, uye nekukanganisa kwakadzama uko Arduua coaching zvave nazvo pakutsvaka kwavo kuita zvakanaka.