Workouts» Dig Deep Coaching 3 Week Grand Tour 2018 »

Stage 4

5min from 25 to 75% 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 @ 85rpm, 80% FTP
5min @ 85rpm, 85% FTP
3min @ 90% FTP
2min @ 95rpm, 90% FTP
1min @ 105rpm, 105% FTP
1min @ 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 @ 140% FTP
5min from 65 to 25% FTP
5min @ 85rpm, 0% FTP
5min @ 0% FTP
5min from 25 to 75% FTP30sec @ 125rpm, 120% FTP1min 30sec @ 55% FTP30sec @ 125rpm, 120% FTP1min 30sec @ 55% FTP30sec @ 125rpm, 120% FTP1min 30sec @ 55% FTP5min @ 85rpm, 80% FTP5min @ 85rpm, 85% FTP3min @ 90% FTP2min @ 95rpm, 90% FTP1min @ 105rpm, 105% FTP1min @ 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 @ 140% FTP5min from 65 to 25% FTP5min @ 85rpm, 0% FTP5min @ 0% FTP
Workout overview

Duration: 58m

Stress points: 65

Zone distribution

Z1: 25m

Z2: 2m

Z3: 22m

Z4: -

Z5: 6m

Z6: 3m

44%
4%
38%
0%
10%
4%

Author: Dig Deep Coaching

Stage 4: Your Role - LEAD OUT MAN.

Today will start as a steady tempo within the peloton as you conserve energy for the last 20km.
As the race approaches the final, yuo start to make efforts to keep your team sprinter out of the wind and close to the front.
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.

Download workout More workouts like this

FAQ: How to use custom workouts in Zwift?

Back to top

All workouts in 

Dig Deep Coaching 3 Week Grand Tour 2018

Similar workouts

  • Stage 3

    53m | 68 SP

    View >

  • Conditioning wk4 above FTP

    1h 8m | 70 SP

    View >

  • SZRGWO 07.0

    55m | 79 SP

    View >

  • The Carapaz

    52m | 59 SP

    View >

  • The Carapaz

    52m | 59 SP

    View >

  • Chase To Race Your Dream

    1h | 67 SP

    View >

  • Conditioning wk5 above FTP

    1h 10m | 80 SP

    View >

  • B: Sweet Spot: SST: 2x10 + 5x1

    1h | 67 SP

    View >

  • Conditioning wk6 above FTP

    1h 12m | 85 SP

    View >

  • Shark Week Workout - GPLama

    34m | 48 SP

    View >

  • Stage 19

    1h 14m | 92 SP

    View >

  • Lucy Gossage's New Year Set

    1h | 73 SP

    View >