Training - Endurance Distance
The Alpinum Endurance plan (185 km / +3693 m) is designed for experienced cyclists looking for a total endurance challenge. It combines aerobic work, uphill strength and controlled intensity to perform for more than seven hours on the bike.
During five months - from February to June - you will progressively work on all the key aspects: solid base, power, effort management, running nutrition and final fine tuning before the event. Each month has a specific and balanced approach between load and recovery.
The training sessions have been developed by ADN Ciclista, official partners of Alpinum TotalEnergies, and are designed for cyclists who train 5 to 6 days a week with long endurance sessions and precise control of effort zones.
FEBRUARY - Aerobic Base and Adaptation
Target
Build a solid aerobic base, increase progressive volume and improve pedaling efficiency. This month focuses on building the foundation of endurance through low paces and weekly consistency.
Keys
Controlled rhythms (Z1-Z2), high cadence, progressive technique and endurance work. Prioritizes regularity over intensity.
Week 1
| Day | Training |
|---|---|
| Monday | Rest |
| Tuesday | 2h in Z2 with high cadence sections (>85 rpm) |
| Wednesday | 1h30 rolling with 6x4' high cadence (>90 rpm), rec 3'. |
| Thursday | 2h in Z2 undulating terrain |
| Friday | Rest |
| Saturday | Background 4h Z2 steady and constant pace |
| Sunday | 3h30 Z2 controlled, fluid cadence |
Week 2
| Day | Training |
|---|---|
| Monday | Rest |
| Tuesday | 2h15 in Z2 with 4x10' at high cadence (>85 rpm) |
| Wednesday | 1h30 rolling with 7x4' high cadence (>90 rpm), rec 3'. |
| Thursday | 2h in Z2 with stretches at a constant pace |
| Friday | Rest |
| Saturday | 4h15 in Z2 accumulating elevation gain |
| Sunday | 3h30 Z2 steady pace, constant cadence |
Week 3
| Day | Training |
|---|---|
| Monday | Rest |
| Tuesday | 2h30 in Z2 with stretches of 10-12' at high cadence |
| Wednesday | 1h30 rolling with 8x4' high cadence (>90 rpm), rec 3'. |
| Thursday | 2h15 Z2 with short climbs, steady pace |
| Friday | Rest |
| Saturday | Long-distance 4h30 Z2 constant pace, high cadence |
| Sunday | 3h45 Z2 accumulating gentle slopes |
Week 4
| Day | Training |
|---|---|
| Monday | Rest |
| Tuesday | 2h30 in Z2 with stretches of 15' at high cadence (>85 rpm) |
| Wednesday | 1h30 roller with 8x5' high cadence (>90 rpm), rec 3'. |
| Thursday | 2h15 in Z2 with 2 climbs of 8-10'. |
| Friday | Rest |
| Saturday | Background 5h Z2 constant and steady pace |
| Sunday | 3h45 Z2 with moderate slope accumulation |
MARCH - Strength and Long Climbs
Target
Develop specific strength to tackle long mountain passes, improve the ability to maintain power at low cadence and prepare the body for the steep slopes of the Alpinum.
Keys
Low cadence (50-60 rpm), Z3 work, accumulation of positive meters and constancy. Long sessions begin to gain prominence.
Week 1
| Day | Training |
|---|---|
| Monday | Rest |
| Tuesday | 2h30 in Z2 with 4x8' low cadence (55 rpm) in Z3 |
| Wednesday | 1h30 rolling with 6x5' uphill simulation low cadence, rec 3'. |
| Thursday | 2h Z2 with constant uphill stretches |
| Friday | Rest |
| Saturday | 4h15 Z2 accumulating elevation gain (+1300 m) |
| Sunday | 3h Z2 controlled, steady pace |
Week 2
| Day | Training |
|---|---|
| Monday | Rest |
| Tuesday | 2h30 in Z2 with 5x6' low cadence (55-60 rpm) in Z3 |
| Wednesday | 1h30 roller with 7x4' virtual climbs, rec 3'. |
| Thursday | 2h15 Z2 mixed terrain, constant pace |
| Friday | Rest |
| Saturday | 4h30 Z2 with accumulated climbs (+1500 m) |
| Sunday | 3h15 Z2 smooth with fluid cadence |
Week 3
| Day | Training |
|---|---|
| Monday | Rest |
| Tuesday | 2h45 in Z2 with 4x10' low cadence (55 rpm) in Z3 |
| Wednesday | 1h30 roller with 6x5' virtual Z3 climbs, rec 3'. |
| Thursday | 2h30 in Z2 with strong uphill sections |
| Friday | Rest |
| Saturday | 4h45 Z2 background accumulating +1600 m |
| Sunday | 3h30 Z2 steady pace, undulating terrain |
Week 4
| Day | Training |
|---|---|
| Monday | Rest |
| Tuesday | 2h45 in Z2 with 5x7' low cadence (55 rpm) in Z3 |
| Wednesday | 1h30 roller with 7x5' virtual climbs Z3, rec 3'. |
| Thursday | 2h15 Z2 with 3 climbs of 10' constant pace |
| Friday | Rest |
| Saturday | 5h Z2 background accumulating +1800 m |
| Sunday | 3h30 Z2 gentle pace, high cadence |
APRIL - Threshold and Competition Pace Work
Target
Improve the power threshold and the ability to maintain paces close to race intensity for long periods. This month introduces Z3-Z4 efforts and sessions that simulate the real demands of walking.
Keys
Long intervals, pulse control, running nutrition and planned recovery. Quality is prioritized over volume.
Week 1
| Day | Training |
|---|---|
| Monday | Rest |
| Tuesday | 2h30 in Z2 with 4x8' in Z4, rec 4'. |
| Wednesday | 1h30 roller with 6x5' in Z4, rec 4'. |
| Thursday | 2h15 in Z2 with 10' stretches in Z3 |
| Friday | Rest |
| Saturday | 4h30 Z2 background with 3x15' in Z3 (competition pace) |
| Sunday | 3h Z2 constant and smooth cadence |
Week 2
| Day | Training |
|---|---|
| Monday | Rest |
| Tuesday | 2h45 in Z2 with 5x7' in Z4, rec 4'. |
| Wednesday | 1h30 roller with 6x6' in Z4, rec 4'. |
| Thursday | 2h15 Z2 with long controlled climbs (10-15') |
| Friday | Rest |
| Saturday | 4h45 Z2 background accumulating +1700 m |
| Sunday | 3h15 Z2 gentle on undulating terrain |
Week 3
| Day | Training |
|---|---|
| Monday | Rest |
| Tuesday | 2h45 in Z2 with 5x8' in Z4, rec 5'. |
| Wednesday | 1h30 roller with 6x6' in Z4, rec 4'. |
| Thursday | 2h30 Z2 with 20' stretches in Z3 |
| Friday | Rest |
| Saturday | 5h Z2-Z3 sustained pace, accumulating +1800 m |
| Sunday | 3h15 Z2 active recovery on soft terrain |
Week 4
| Day | Training |
|---|---|
| Monday | Rest |
| Tuesday | 2h45 in Z2 with 6x7' in Z4, rec 4'. |
| Wednesday | 1h30 roller with 6x6' in Z4, rec 4'. |
| Thursday | 2h15 Z2 with 3 long climbs (10-12' in Z3) |
| Friday | Rest |
| Saturday | 5h15 in Z2 with accumulated elevation gain (+1900 m) |
| Sunday | 3h Z2 constant pace, controlled cadence |
MAY - Specific Preparation and Marching Pace
Target
Simulate the real conditions of the Alpinum: duration, pace, elevation gain and nutrition. This month the maximum volume of the plan is reached, with long sessions and paces close to the day of the march.
Keys
Sustained rhythms in Z2-Z3, control of nutrition and hydration during the effort, accumulation of positive meters and strategic rests.
Week 1
| Day | Training |
|---|---|
| Monday | Rest |
| Tuesday | 2h30 in Z2 with 4x10' in Z3, rec 5'. |
| Wednesday | 1h30 roller with 6x6' in Z4, rec 5'. |
| Thursday | 2h15 Z2 with uphill sections (8-10') |
| Friday | Rest |
| Saturday | Long distance 5h Z2 constant pace, accumulating +2000 m |
| Sunday | 3h15 Z2-Z3, steady pace and controlled nutrition |
Week 2
| Day | Training |
|---|---|
| Monday | Rest |
| Tuesday | 2h45 in Z2 with 5x8' in Z3, rec 5'. |
| Wednesday | 1h30 roller with 6x6' in Z4, rec 5'. |
| Thursday | 2h30 Z2 with 3 climbs of 12-15' constant pace |
| Friday | Rest |
| Saturday | 5h15 Z2 accumulating +2100 m |
| Sunday | 3h30 Z2-Z3 steady pace, controlled power supply |
Week 3
| Day | Training |
|---|---|
| Monday | Rest |
| Tuesday | 3h in Z2 with 5x8' in Z3, rec 5'. |
| Wednesday | 1h30 roller with 7x5' in Z4, rec 5'. |
| Thursday | 2h45 Z2 with 3 long climbs (15-20') |
| Friday | Rest |
| Saturday | 5h30 Z2 accumulating +2300 m |
| Sunday | 3h45 Z2 constant pace and steady cadence |
Week 4
| Day | Training |
|---|---|
| Monday | Rest |
| Tuesday | 3h in Z2 with 6x8' in Z3, rec 5'. |
| Wednesday | 1h30 roller with 6x6' in Z4, rec 5'. |
| Thursday | 2h45 Z2 with 4 climbs of 10-15'. |
| Friday | Rest |
| Saturday | 6h Z2 background, simulating race conditions (+2500 m) |
| Sunday | 3h Z2 active recovery |
JUNE - Set-up and Unloading
Target
Arrive fresh, motivated and with the right intensity to perform at your best on the day of the Alpinum. The total training volume is reduced, while maintaining quality stimuli and ensuring complete recovery.
Keys
Less hours, more rest, some intensity in Z3-Z4 to maintain sensations and a last week of active rest and mentalization.
Week 1
| Day | Training |
|---|---|
| Monday | 1h Z1 active recovery |
| Tuesday | 1h30 in Z2 with 3x5' in Z4, rec 4'. |
| Wednesday | 1h Z1 light running-in |
| Thursday | 1h15 roller with 3x4' in Z3, rec 3'. |
| Friday | Rest |
| Saturday | 3h Z2 steady pace and fluid cadence |
| Sunday | 2h30 Z2 undulating terrain |
Week 2
| Day | Training |
|---|---|
| Monday | 1h Z1 recovery |
| Tuesday | 1h15 Z2 with 3x5' in Z4 |
| Wednesday | 1h Z1 light running-in |
| Thursday | 1h roller 3x4' in Z3 |
| Friday | Rest |
| Saturday | 2h30 Z2 steady pace |
| Sunday | 2h15 Z2 gentle with light slope |
Week 3
| Day | Training |
|---|---|
| Monday | 1h in Z2 with 3x4' in Z4, rec 4'. |
| Tuesday | 1h in Z2 with 4x4' in Z3 |
| Wednesday | 1h Z1 running-in |
| Thursday | 1h roller 3x5' in Z3 |
| Friday | Rest |
| Saturday | 2h Z2 gentle pace |
| Sunday | 1h30 Z2-Z3 constant pace |
Week 4 (Alpinum week)
| Day | Training |
|---|---|
| Monday | 45' Z1 active recovery |
| Tuesday | 1h Z2 with 2x3' in Z3 |
| Wednesday | 45' light running-in |
| Thursday | Rest |
| Friday | 1h of light activation with 3 sprints of 30''. |
| Saturday | ALPINUM 185K - Test Day |
| Sunday | Total rest / free walk |
How to import your training calendar
In Google Calendar
Log in to Google Calendar.
Go to ⚙️ Settings → Add calendar → Create a new calendar.
Give it a name, for example "Alpinum ENDURANCE 2026 Training".
Then go to Settings → Import, select the downloaded .ics file and choose that calendar.
This way you can easily delete or update it when there is a new version.
In Apple Calendar (Mac or iPhone)
Open the downloaded .ics file.
Select "Add to calendar" and choose (or create) the calendar "Alpinum ENDURANCE 2026 Training".
You will have all workouts on your calendar, with automatic reminders.
"If you want a more personalized training the ADN Ciclista team will be happy to help you, enter www.adnciclista.com"