after a long time, We can say that the cycling tests or great cycling backgrounds are back for the majority of fans in Europe.

How do we know, They are tests of high distances and altimetry in most cases, with which, Preparation to pass these tests well is essential.

Above all, you have to analyze the test route very well., whether or not we have experience in it, What time of year is this test located and if we have enough time to prepare for it or this year “we don't make it”.

We must keep in mind that a test of this type will put us to the test. our resistance and at the same time, our psychological capabilities to endure until the end with the greatest concentration and capacity for suffering possible.

Therefore, Apart from working physically, you will also have to “know how to suffer” in the test or previous training..

At the level of physical capabilities, which is what concerns us, We must be clear that in these tests we work at some % medium – low intensities, with much of the time (85% or more in highly trained athletes and 70% in subjects with less training) below our FTP.

In the case of heart rate, These differences are more evident, marking in highly trained athletes a 90-94% below the anaerobic threshold and in less trained a 80-88% below this.

These initial differences indicate which zones or intensities we should work towards in advance to reach these tests as best as possible and how the training should be focused..

Using metrics WKO, As a long-distance athlete, we should focus on improving their stamina or what is the same: improving the average power loss of each hour of the total training with respect to their FTP as the training progresses.. It will be a measure of resistance to fatigue during long-duration exercises..

Therefore, To improve this stamina we must focus our preparation on working on our aerobic capabilities., seeking to maintain the intensity constantly for a long time (maintain tempo intensity for 5 hours with 30' intervals within each hour for example), seek to lengthen the duration of the training to longer and longer, set the intervals from certain kilojoules or training time...

If it is true that we will not start the first week by wanting to improve this Stamina and the first objective that we will try to achieve is to support the bases of the athlete's aerobic system, with low intensity work (55-65% of FTP) for hours and increasing this volume and intensity as the weeks go by (between 5 and 8 weeks) and then start working on your mFTP or FTP modeling that we can also extract from the WKO5 software.

We can previously set intervals or continuous work to the tempo zone and later its Sweet spot (just point) since this will help us move the cyclist's FTP in the 5-6 base weeks discussed above.