Workouts» Dig Deep Coaching 3 Week Grand Tour 2018 »

Stage 21

5min @ 85rpm, 50% FTP
30sec @ 125rpm, 120% FTP
1min 30sec @ 55% FTP
30sec @ 125rpm, 120% FTP
1min 30sec @ 55% FTP
3min @ 75% FTP
3min @ 90% FTP
1min @ 100% FTP
3min @ 90% FTP
8min @ 70% FTP
5min @ 90rpm, 85% FTP
2min @ 105rpm, 90% FTP
15sec @ 115rpm, 250% FTP
1min @ 90rpm, 90% FTP
15sec @ 115rpm, 250% FTP
1min @ 90rpm, 90% FTP
15sec @ 115rpm, 250% FTP
1min @ 90rpm, 90% FTP
1min @ 90rpm, 100% FTP
30sec @ 115rpm, 125% FTP
10sec @ 118rpm, 350% FTP
10sec @ 105rpm, 300% FTP
7min @ 85rpm, 50% FTP
5min @ 85rpm, 50% FTP30sec @ 125rpm, 120% FTP1min 30sec @ 55% FTP30sec @ 125rpm, 120% FTP1min 30sec @ 55% FTP3min @ 75% FTP3min @ 90% FTP1min @ 100% FTP3min @ 90% FTP8min @ 70% FTP5min @ 90rpm, 85% FTP2min @ 105rpm, 90% FTP15sec @ 115rpm, 250% FTP1min @ 90rpm, 90% FTP15sec @ 115rpm, 250% FTP1min @ 90rpm, 90% FTP15sec @ 115rpm, 250% FTP1min @ 90rpm, 90% FTP1min @ 90rpm, 100% FTP30sec @ 115rpm, 125% FTP10sec @ 118rpm, 350% FTP10sec @ 105rpm, 300% FTP7min @ 85rpm, 50% FTP
Workout overview

Duration: 46m 35s

Stress points: 75

Zone distribution

Z1: 15m

Z2: 11m

Z3: 16m

Z4: 2m

Z5: -

Z6: 3m

32%
24%
34%
4%
0%
6%

Author: Dig Deep Coaching

Stage 21: Your Role - SPRINTER

Today is Paris. It is a sprinters delight so let's get out sprinting legs working.

The pace is steady at the start as you ride into Paris ready for the finishing circuits. The bunch ramps up the pace as you head into the city and you work on positioning in the last 10min. A few short jumps to make sure you are on the right wheel is needed prior to your last big sprint. Jump hard in last 30sec and try to hold the power over this period.

Well done on a MASSIVE 3 weeks....time for a beer!

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Dig Deep Coaching 3 Week Grand Tour 2018

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