Workouts» Dig Deep Coaching 3 Week Grand Tour 2018 »

Stage 18

5min @ 85rpm, 50% FTP
30sec @ 125rpm, 120% FTP
1min 30sec @ 55% FTP
30sec @ 125rpm, 120% FTP
1min 30sec @ 55% FTP
30sec @ 125rpm, 120% FTP
1min 30sec @ 55% FTP
5min @ 75rpm, 98% FTP
5min @ 55% FTP
2min @ 95rpm, 90% FTP
1min @ 105rpm, 105% FTP
1min @ 55% FTP
2min @ 95rpm, 90% FTP
1min @ 105rpm, 105% FTP
1min @ 55% FTP
1min @ 105rpm, 110% FTP
1min @ 95rpm, 80% FTP
1min @ 105rpm, 110% FTP
1min @ 95rpm, 80% FTP
1min @ 105rpm, 110% FTP
1min @ 95rpm, 80% FTP
1min @ 105rpm, 110% FTP
1min @ 95rpm, 80% FTP
1min @ 140% FTP
5min @ 50% FTP
5min @ 85rpm, 50% FTP30sec @ 125rpm, 120% FTP1min 30sec @ 55% FTP30sec @ 125rpm, 120% FTP1min 30sec @ 55% FTP30sec @ 125rpm, 120% FTP1min 30sec @ 55% FTP5min @ 75rpm, 98% FTP5min @ 55% FTP2min @ 95rpm, 90% FTP1min @ 105rpm, 105% FTP1min @ 55% FTP2min @ 95rpm, 90% FTP1min @ 105rpm, 105% FTP1min @ 55% FTP1min @ 105rpm, 110% FTP1min @ 95rpm, 80% FTP1min @ 105rpm, 110% FTP1min @ 95rpm, 80% FTP1min @ 105rpm, 110% FTP1min @ 95rpm, 80% FTP1min @ 105rpm, 110% FTP1min @ 95rpm, 80% FTP1min @ 140% FTP5min @ 50% FTP
Workout overview

Duration: 43m

Stress points: 53

Zone distribution

Z1: 22m

Z2: -

Z3: 8m

Z4: 5m

Z5: 6m

Z6: 3m

50%
0%
19%
12%
14%
6%

Author: Dig Deep Coaching

Stage 18: Your Role - LEAD OUT RIDER

Your race starts with the Cat 4 climb with only 18km to go. This short 5 min climb is the start of the build up to the finish and it makes the pace in bunch go up.

As the race approaches the final, you start to make efforts to keep your team sprinter out of the wind and close to the front. This is doing hard surges over 3min periods and you try to hold position at front of bunch.
On the approach to the last 4km, you start doing big 1min turns with your teammates as you power along the front of the bunch keeping pace high.
You finish off your job with a large 1min powerful effort dropping your sprinter off with 300m to go. Job well done.

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Dig Deep Coaching 3 Week Grand Tour 2018

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