Training - Medial Distance
Get ready to tackle the Alpinum Medial (145 km / +2673 m), a demanding route designed for riders with a good base looking to overcome a high mountain challenge and manage long efforts at a steady pace.
This five-month plan - from February to June - is designed to improve strength, endurance and the ability to sustain prolonged uphill efforts. prolonged uphill efforts. Each monthly block has a clear and progressive objective, with work structured by weeks.
The workouts have been developed by ADN Ciclista, official partners of Alpinum TotalEnergies, and are adapted to cyclists who train between 4 and 6 days per week, with progressive load and planned recovery.
FEBRUARY - Aerobic Base
Target
Build a solid aerobic base to assimilate the work of the coming months, improving pedaling efficiency and the ability to maintain medium paces for several hours.
Keys
Progressive volume, high cadence and pulse control. The focus is on smooth, regular and steady pedaling.
Week 1
| Day | Training |
|---|---|
| Monday | Rest |
| Tuesday | 2h in Z2 at high cadence (>85 rpm) |
| Wednesday | 1h15 rolling with 5x5' high cadence (>90 rpm), recovery 3'. |
| Thursday | Rest |
| Friday | 3h in Z2, steady pace on hilly terrain |
| Saturday | 4h in Z2, while maintaining cadence and regularity |
| Sunday | Rest |
Week 2
| Day | Training |
|---|---|
| Monday | Rest |
| Tuesday | 2h in Z2 alternating 10' high cadence / 10' normal cadence |
| Wednesday | 1h15 high cadence 6x4' (>90 rpm), rec 3'. |
| Thursday | Rest |
| Friday | 3h in Z2 with 2 climbs of 10' at a constant rhythm |
| Saturday | 4h15 in Z2, steady cadence and steady pace |
| Sunday | Rest |
Week 3
| Day | Training |
|---|---|
| Monday | Rest |
| Tuesday | 2h15 in Z2 with sections of 10' high cadence (>85 rpm) |
| Wednesday | 1h30 rolling with 7x4' high cadence (>90 rpm), rec 3'. |
| Thursday | Rest |
| Friday | 3h15 in Z2 with 3 climbs of 8' at constant pace |
| Saturday | 4h30 in Z2, sustained and fluid pace. |
| Sunday | Rest |
Week 4
| Day | Training |
|---|---|
| Monday | Rest |
| Tuesday | 2h15 in Z2 with 12' stretches at high cadence (>85 rpm) |
| Wednesday | 1h30 rolling with 8x4' high cadence (>90 rpm), rec 3'. |
| Thursday | Rest |
| Friday | 3h30 in Z2 with 3 climbs of 10' constant pace |
| Saturday | 4h45 in Z2 accumulating progressive elevation gain |
| Sunday | Rest |
MARCH - Strength and Rises
Target
Develop specific strength to face long climbs and improve tolerance to effort in sustained climbs. Begin to work on muscle power and the ability to maintain low cadences for several minutes.
Keys
Low cadence (50-60 rpm), Z3 work, effort control and progressive gradient accumulation.
Week 1
| Day | Training |
|---|---|
| Monday | Rest |
| Tuesday | 2h on Z2 with 4x6' at low cadence (50-60 rpm) on Z3 |
| Wednesday | 1h30 rolling with 5x5' virtual climb low cadence, recovery 3'. |
| Thursday | Rest |
| Friday | 3h15 in Z2 with 3 long climbs of 10'. |
| Saturday | 4h in Z2 accumulating elevation gain |
| Sunday | Rest |
Week 2
| Day | Training |
|---|---|
| Monday | Rest |
| Tuesday | 2h in Z2 with 5x6' at low cadence (50-60 rpm) in Z3 |
| Wednesday | 1h30 rolling with 6x4' uphill virtual low cadence, recovery 3'. |
| Thursday | Rest |
| Friday | 3h30 in Z2 with long cumulative climbs |
| Saturday | 4h15 in Z2, constant pace and accumulation of positive meters. |
| Sunday | Rest |
Week 3
| Day | Training |
|---|---|
| Monday | Rest |
| Tuesday | 2h15 in Z2 with 4x7' at a low cadence (50-60 rpm) in Z3 |
| Wednesday | 1h30 rolling with 7x4' virtual uphill low cadence, recovery 3'. |
| Thursday | Rest |
| Friday | 3h30 in Z2 accumulating long climbs (minimum +1200 m) |
| Saturday | 4h30 in Z2, controlled pace with constant gradient. |
| Sunday | Rest |
Week 4
| Day | Training |
|---|---|
| Monday | Rest |
| Tuesday | 2h15 in Z2 with 4x8' at low cadence (50-60 rpm) in Z3 |
| Wednesday | 1h30 rolling with 6x5' virtual uphill low cadence, recovery 3'. |
| Thursday | Rest |
| Friday | 3h45 in Z2 with uphill power sections (8-10') |
| Saturday | 4h45 in Z2 with accumulation of elevation gain (+1500 m approx.) |
| Sunday | Rest |
APRIL - Threshold Work
Target
Improve the functional threshold of power (FTP) and the ability to maintain high paces for long periods. This is the key month for consolidating acquired strength and adapting it to competitive efforts.
Keys
More intense sessions in Z3-Z4, effort control, stable cadence and good recovery management.
Week 1
| Day | Training |
|---|---|
| Monday | Rest |
| Tuesday | 2h in Z2 with 4x8' in Z4, recovery 4'. |
| Wednesday | 1h15 active recovery in Z1 |
| Thursday | 1h30 roller with 5x6' in Z4, recovery 4'. |
| Friday | Rest |
| Saturday | 3h in Z2 with 3x15' in Z3 (competition pace) |
| Sunday | 4h in Z2 accumulating elevation gain |
Week 2
| Day | Training |
|---|---|
| Monday | Rest |
| Tuesday | 2h15 in Z2 with 5x7' in Z4, recovery 4'. |
| Wednesday | 1h15 active recovery in Z1 |
| Thursday | 1h30 roller with 6x5' in Z4, recovery 4'. |
| Friday | Rest |
| Saturday | 3h15 in Z2 with long stretches of 15' in Z3 |
| Sunday | 4h15 in Z2 accumulating a constant pace |
Week 3
| Day | Training |
|---|---|
| Monday | Rest |
| Tuesday | 2h15 in Z2 with 5x8' in Z4, recovery 4'. |
| Wednesday | 1h30 active recovery in Z1 |
| Thursday | 1h30 roller with 6x6' in Z4, recovery 4'. |
| Friday | Rest |
| Saturday | 3h30 in Z2 with 20' stretches in Z3 |
| Sunday | 4h30 in Z2 accumulating elevation gain (+1600 m) |
Week 4
| Day | Training |
|---|---|
| Monday | Rest |
| Tuesday | 2h30 in Z2 with 4x10' in Z4, recovery 5'. |
| Wednesday | 1h30 active recovery in Z1 |
| Thursday | 1h30 roller with 5x6' in Z4, recovery 4'. |
| Friday | Rest |
| Saturday | 3h45 in Z2 with 4x15' in Z3, steady pace |
| Sunday | 4h45 in Z2 accumulating elevation gain and constant cadence. |
MAY - Specific Preparation
Target
Adapt the body to the real conditions of walking: long durations, chained ascents and competition pace. This is the month to fine-tune your nutrition and hydration strategy and consolidate your endurance.
Keys
Long sessions in Z2-Z3, accumulation of positive meters and effort management. Strategic rest days are maintained to avoid fatigue.
Week 1
| Day | Training |
|---|---|
| Monday | Rest |
| Tuesday | 2h in Z2 with 4x8' in Z3, recovery 5'. |
| Wednesday | 1h15 roller with 5x5' on Z4, recovery 4'. |
| Thursday | Rest |
| Friday | 3h15 in Z2 with long climbs (minimum +1000 m) |
| Saturday | 4h15 in Z2-Z3, constant and controlled pace. |
| Sunday | Rest |
Week 2
| Day | Training |
|---|---|
| Monday | Rest |
| Tuesday | 2h15 in Z2 with 5x8' in Z3, recovery 5'. |
| Wednesday | 1h15 roller with 6x5' in Z4, recovery 5'. |
| Thursday | Rest |
| Friday | 3h30 in Z2 with 10-15' stretches in Z3 |
| Saturday | 4h30 in Z2 with accumulation of slope (+1400 m) |
| Sunday | Rest |
Week 3
| Day | Training |
|---|---|
| Monday | Rest |
| Tuesday | 2h30 in Z2 with 5x8' in Z3, recovery 5'. |
| Wednesday | 1h15 roller with 6x6' in Z4, recovery 5'. |
| Thursday | Rest |
| Friday | 3h45 in Z2 with chained climbs (+1500 m) |
| Saturday | 4h45 in Z2-Z3 controlled pace, race power supply |
| Sunday | Rest |
Week 4
| Day | Training |
|---|---|
| Monday | Rest |
| Tuesday | 2h30 in Z2 with 6x8' in Z3, recovery 5'. |
| Wednesday | 1h15 roller with 6x6' in Z4, recovery 5'. |
| Thursday | Rest |
| Friday | 4h in Z2 with 5x10' in Z3 and accumulation of slopes |
| Saturday | 5h Z2 background, simulating the pace and duration of the race |
| Sunday | Rest |
JUNE - Fine-tuning
Target
Arrive at the Alpinum in the best possible shape, reducing the accumulated load and maintaining the necessary intensity to keep the freshness and sparkle.
Keys
Reduce volume, maintain quality stimuli (Z3-Z4) and ensure complete recovery. Priority is given to rest and mental preparation for the test.
Week 1
| Day | Training |
|---|---|
| Monday | 1h active recovery in Z1 |
| Tuesday | 1h30 in Z2 with 3x5' in Z4, recovery 4'. |
| Wednesday | 1h light running in Z1 |
| Thursday | 1h15 roller with 3x4' in Z3, recovery 3'. |
| Friday | Rest |
| Saturday | 2h30 in Z2 constant pace, fluid cadence |
| Sunday | 3h in Z2 accumulating light elevation gain |
Week 2
| Day | Training |
|---|---|
| Monday | 1h active recovery in Z1 |
| Tuesday | 1h15 in Z2 with 3x5' in Z4, recovery 4'. |
| Wednesday | 1h light running in Z1 |
| Thursday | 1h roller with 3x4' in Z3, recovery 3'. |
| Friday | Rest |
| Saturday | 2h15 in Z2 constant pace |
| Sunday | 2h45 in Z2 with gentle gradient |
Week 3
| Day | Training |
|---|---|
| Monday | 1h in Z2 with 4x4' in Z4, recovery 4'. |
| Tuesday | 1h in Z2 with 3x5' in Z3, recovery 3'. |
| Wednesday | 1h light running in Z1 |
| Thursday | 1h roller with 3x5' in Z3, recovery 3'. |
| Friday | Rest |
| Saturday | 1h45 in Z2 constant pace |
| Sunday | 2h30 in Z2 accumulating running pace |
Week 4
| Day | Training |
|---|---|
| Monday | 45' in Z1 active recovery |
| Tuesday | 1h in Z2 with 2x4' in Z4, recovery 3'. |
| Wednesday | 1h light running in Z1 |
| Thursday | 45' roller with 2x5' in Z3, recovery 3'. |
| Friday | Rest |
| Saturday | 1h30 in Z2 gentle pace, review material |
| Sunday | Short 1h Z1 + preparation for the race |
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 MEDIAL 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 MEDIAL 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"