Training - Sport Distance
Get ready to enjoy the Alpinum Sport (89 km / +1267 m), a perfect experience for cyclists who want to excel themselves without giving up the enjoyment of the scenery. This plan is designed to help you improve your endurance, technique and pace over five months of progressive training during five months of progressive training - from February to June - with a clear and adaptable structure.
Each monthly block has a purpose: from building your aerobic base to arriving in the best possible condition on race day. The goal is for you to face the Alpinum with energy, confidence and the feeling of having done a job well done.
All training sessions have been developed by ADN Ciclista, official partners of Alpinum TotalEnergies, to offer you a structured and realistic plan, adapted to cyclists who train between 3 and 6 days a week.
FEBRUARY - Aerobic Base
Target
Develop a solid base of aerobic endurance that will be fundamental for the following months.
Keys
Progressive volume, Z1-Z2 zone work and high cadence to improve pedaling technique and efficiency.
Week 1
| Day | Training |
|---|---|
| Monday | Rest |
| Tuesday | 1h30 at Z2, maintaining a high cadence (>85 rpm) |
| Wednesday | 1h on roller: 5x3' high cadence (>90 rpm), recovery 3'. |
| Thursday | Rest |
| Friday | 2h in Z2, undulating terrain |
| Saturday | 3h in Z2, maintaining a constant pace |
| Sunday | Rest |
Week 2
| Day | Training |
|---|---|
| Monday | Rest |
| Tuesday | 1h30 in Z2 alternating 5' at a high cadence (>85 rpm) / 5' normal |
| Wednesday | 1h roller: 6x4' high cadence (>90 rpm), recovery 3'. |
| Thursday | Rest |
| Friday | 2h30 in Z2 with 2 climbs of 10' at a constant pace |
| Saturday | 3h30 in Z2, maintaining a steady pace on undulating terrain. |
| Sunday | Rest |
Week 3
| Day | Training |
|---|---|
| Monday | Rest |
| Tuesday | 1h30 in Z2 with 10' stretches at high cadence (>85 rpm) |
| Wednesday | 1h roller: 7x4' at high cadence (>90 rpm), recovery 3'. |
| Thursday | Rest |
| Friday | 2h30 in Z2 with 3 climbs of 8' at a constant pace |
| Saturday | 3h45 in Z2, steady cadence and steady pace |
| Sunday | Rest |
Week 4
| Day | Training |
|---|---|
| Monday | Rest |
| Tuesday | 1h30 in Z2 with 12' stretches at high cadence (>85 rpm) |
| Wednesday | 1h roller: 8x4' high cadence (>90 rpm), recovery 3'. |
| Thursday | Rest |
| Friday | 2h45 in Z2 with 3 climbs of 10' at a steady pace |
| Saturday | 4h in Z2 accumulating progressive elevation gain |
| Sunday | Rest |
MARCH - Strength and Rises
Target
To increase the specific strength in climbs and prepare the legs to face the slopes of the march.
Keys
Low cadence (50-60 rpm), constant work in Z2-Z3 and progressive increase of the load on long climbs.
Week 1
| Day | Training |
|---|---|
| Monday | Rest |
| Tuesday | 1h30 in Z2 with 4x5' at low cadence (50-60 rpm) in Z3, recovery 3'. |
| Wednesday | 1h roller with 5x4' virtual uphill low cadence, recovery 3', recovery 3'. |
| Thursday | Rest |
| Friday | 2h30 in Z2 including 3 climbs of 8' at a constant pace |
| Saturday | 3h30 in Z2 with accumulated climbs, undulating terrain. |
| Sunday | Rest |
Week 2
| Day | Training |
|---|---|
| Monday | Rest |
| Tuesday | 1h30 in Z2 with 4x6' at low cadence (50-60 rpm) in Z3, recovery 3'. |
| Wednesday | 1h roller with 6x4' virtual uphill low cadence, recovery 3'. |
| Thursday | Rest |
| Friday | 2h45 in Z2 accumulating long climbs |
| Saturday | 3h45 in Z2, steady pace on undulating terrain. |
| Sunday | Rest |
Week 3
| Day | Training |
|---|---|
| Monday | Rest |
| Tuesday | 1h45 in Z2 with 4x6' at low cadence (50-60 rpm) in Z3, recovery 3'. |
| Wednesday | 1h roller with 7x4' virtual uphill low cadence, recovery 3'. |
| Thursday | Rest |
| Friday | 3h in Z2 accumulating long climbs |
| Saturday | 4h in Z2 accumulating progressive elevation gain |
| Sunday | Rest |
Week 4
| Day | Training |
|---|---|
| Monday | Rest |
| Tuesday | 1h30 in Z2 with 4x6' at low cadence (50-60 rpm) in Z3, recovery 3'. |
| Wednesday | 1h roller with 6x4' virtual uphill low cadence, recovery 3'. |
| Thursday | Rest |
| Friday | 2h45 in Z2 accumulating long climbs |
| Saturday | 4h in Z2 accumulating constant pace |
| Sunday | Rest |
APRIL - Threshold Work
Target
Improve the ability to sustain prolonged efforts at moderate-high intensity (Z3-Z4), optimizing the functional threshold (FTP).
Keys
Intervals at race pace, effort management and elevation gain to increase specific endurance.
Week 1
| Day | Training |
|---|---|
| Monday | Rest |
| Tuesday | 1h30 in Z2 with 4x6' in Z4, recovery 4'. |
| Wednesday | 1h active recovery in Z1 |
| Thursday | 1h roller with 5x5' in Z4 (threshold), recovery 5'. |
| Friday | Rest |
| Saturday | 2h30 in Z2 with 15' stretches in Z3 |
| Sunday | 3h45 in Z2 accumulating elevation gain |
Week 2
| Day | Training |
|---|---|
| Monday | Rest |
| Tuesday | 1h30 in Z2 with 5x5' in Z4, recovery 4'. |
| Wednesday | 1h active recovery in Z1 |
| Thursday | 1h15 roller with 6x4' in Z4 (threshold pace), recovery 4'. |
| Friday | Rest |
| Saturday | 2h45 in Z2 with 3x10' in Z3 |
| Sunday | 4h in Z2 accumulating elevation gain |
Week 3
| Day | Training |
|---|---|
| Monday | Rest |
| Tuesday | 1h45 in Z2 with 4x7' in Z4, recovery 4'. |
| Wednesday | 1h active recovery in Z1 |
| Thursday | 1h15 roller with 6x5' in Z4, recovery 5'. |
| Friday | Rest |
| Saturday | 3h in Z2 with 4x10' in Z3 |
| Sunday | 4h30 in Z2 accumulating progressive elevation gain |
Week 4
| Day | Training |
|---|---|
| Monday | Rest |
| Tuesday | 1h45 in Z2 with 5x6' in Z4, recovery 4'. |
| Wednesday | 1h active recovery in Z1 |
| Thursday | 1h15 roller with 6x5' in Z4, recovery 5'. |
| Friday | Rest |
| Saturday | 3h in Z2 with 5x10' in Z3 |
| Sunday | 4h30 in Z2 accumulating progressive elevation gain |
MAY - Specific Preparation
Target
Adapt your body to the specific demands of the walk: duration, gradient and sustained pace. May is the month to simulate the course and test your hydration and nutrition strategy.
Keys
Long sessions in Z2-Z3, steady running pace and accumulation of progressive climbs. Adjustment of nutrition and recovery.
Week 1
| Day | Training |
|---|---|
| Monday | Rest |
| Tuesday | 1h30 in Z2 with 3x8' in Z3, recovery 5'. |
| Wednesday | 1h active recovery in Z1 |
| Thursday | 1h roller with 4x6' in Z4, recovery 4'. |
| Friday | Rest |
| Saturday | 3h in Z2 with long climbs and accumulating elevation gain. |
| Sunday | Background 4h on Z2 undulating terrain |
Week 2
| Day | Training |
|---|---|
| Monday | Rest |
| Tuesday | 1h45 in Z2 with 4x8' in Z3, recovery 5'. |
| Wednesday | 1h active recovery in Z1 |
| Thursday | 1h15 roller with 5x6' in Z4, recovery 5'. |
| Friday | Rest |
| Saturday | 3h15 in Z2 accumulating long climbs |
| Sunday | 4h30 in Z2 in mixed terrain |
Week 3
| Day | Training |
|---|---|
| Monday | Rest |
| Tuesday | 1h45 in Z2 with 5x8' in Z3, recovery 5'. |
| Wednesday | 1h active recovery in Z1 |
| Thursday | 1h15 roller with 6x5' in Z4, recovery 5'. |
| Friday | Rest |
| Saturday | 3h30 in Z2 accumulating long climbs |
| Sunday | 4h45 in Z2 mixed terrain |
Week 4
| Day | Training |
|---|---|
| Monday | Rest |
| Tuesday | 1h45 in Z2 with 5x8' in Z3, recovery 5'. |
| Wednesday | 1h active recovery in Z1 |
| Thursday | 1h15 roller with 6x5' in Z4, recovery 5'. |
| Friday | Rest |
| Saturday | 3h45 in Z2 accumulating progressive elevation gain |
| Sunday | Background 5h in Z2 on terrain similar to that of the march |
JUNE - Fine-tuning
Target
Arrive on the day of the race in the best shape possible, reducing accumulated fatigue and maintaining the intensity necessary to keep the spark.
Keys
Volume reduction, recovery control and short workouts with small intensity stimuli. Listen to the body and prioritize active rest.
Week 1
| Day | Training |
|---|---|
| Monday | 1h active recovery in Z1 |
| Tuesday | 1h15 in Z2 with 3x4' in Z4, recovery 3'. |
| Wednesday | 1h light running in Z1 |
| Thursday | 1h roller with 4x3' in Z3, recovery 3'. |
| Friday | Rest |
| Saturday | 2h30 in Z2 accumulating constant pace |
| Sunday | 3h in Z2 with slight gradient |
Week 2
| Day | Training |
|---|---|
| Monday | 1h active recovery in Z1 |
| Tuesday | 1h 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 | 2h in Z2 constant pace |
| Sunday | Background 2h45 on Z2 undulating terrain |
Week 3
| Day | Training |
|---|---|
| Monday | 1h in Z2 with 4x4' in Z4, recovery 4'. |
| Tuesday | 1h in Z2 with 4x4' in Z4, recovery 4'. |
| 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 steady 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 light intensity |
| Sunday | Background 2h in Z2 undulating terrain |
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 SPORT 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 SPORT 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"