Workouts» Dig Deep Coaching 3 Week Grand Tour 2018 »

Stage 20

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
10min @ 95rpm, 93% FTP
3min @ 80rpm, 105% FTP
2min @ 90% FTP
2min @ 102% FTP
3min @ 80rpm, 90% FTP
5min @ 95rpm, 93% FTP
1min @ 75rpm, 105% FTP
1min @ 75rpm, 110% FTP
5min @ 95% FTP
5min @ 85rpm, 50% FTP
5min @ 85rpm, 50% FTP30sec @ 125rpm, 120% FTP1min 30sec @ 55% FTP30sec @ 125rpm, 120% FTP1min 30sec @ 55% FTP30sec @ 125rpm, 120% FTP1min 30sec @ 55% FTP10min @ 95rpm, 93% FTP3min @ 80rpm, 105% FTP2min @ 90% FTP2min @ 102% FTP3min @ 80rpm, 90% FTP5min @ 95rpm, 93% FTP1min @ 75rpm, 105% FTP1min @ 75rpm, 110% FTP5min @ 95% FTP5min @ 85rpm, 50% FTP
Workout overview

Duration: 48m

Stress points: 64

Zone distribution

Z1: 15m

Z2: -

Z3: 5m

Z4: 22m

Z5: 5m

Z6: 2m

30%
0%
10%
46%
10%
3%

Author: Dig Deep Coaching

Stage 20: Your Role - GC RIDER

Today is TT day. A nasty TT as it comes at the end of the 3 weeks and it is not flat. Lot's of up's and down's and it has a nasty steep climb near the end.

You need to pace it well over this 30min effort. We go steady at the start and then hit the rolly terrain and move onto the steep climb at the end. Make the most out of any energy you have left in the final 5min to really 'Dig Deep' and get through the painful stage.

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Dig Deep Coaching 3 Week Grand Tour 2018

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