Workouts» Dig Deep Coaching 3 Week Grand Tour 2018 »

Stage 6

5min from 25 to 65% 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
30sec @ 105rpm, 150% FTP
2min @ 80% FTP
30sec @ 105rpm, 150% FTP
2min @ 80% FTP
30sec @ 105rpm, 150% FTP
2min @ 80% FTP
30sec @ 105rpm, 150% FTP
2min @ 80% FTP
3min @ 85rpm, 80% FTP
1min @ 90% FTP
1min @ 100% FTP
1min @ 105% FTP
5min @ 75% FTP
30sec @ 75rpm, 120% FTP
1min 30sec @ 75rpm, 105% FTP
1min @ 85rpm, 95% FTP
1min @ 95rpm, 105% FTP
5min @ 55% FTP
1min @ 75rpm, 110% FTP
1min 30sec @ 75rpm, 95% FTP
1min @ 85rpm, 107% FTP
45sec @ 95rpm, 130% FTP
7min from 60 to 25% FTP
5min @ 0% FTP
5min from 25 to 65% FTP30sec @ 125rpm, 120% FTP1min 30sec @ 55% FTP30sec @ 125rpm, 120% FTP1min 30sec @ 55% FTP30sec @ 125rpm, 120% FTP1min 30sec @ 55% FTP30sec @ 105rpm, 150% FTP2min @ 80% FTP30sec @ 105rpm, 150% FTP2min @ 80% FTP30sec @ 105rpm, 150% FTP2min @ 80% FTP30sec @ 105rpm, 150% FTP2min @ 80% FTP3min @ 85rpm, 80% FTP1min @ 90% FTP1min @ 100% FTP1min @ 105% FTP5min @ 75% FTP30sec @ 75rpm, 120% FTP1min 30sec @ 75rpm, 105% FTP1min @ 85rpm, 95% FTP1min @ 95rpm, 105% FTP5min @ 55% FTP1min @ 75rpm, 110% FTP1min 30sec @ 75rpm, 95% FTP1min @ 85rpm, 107% FTP45sec @ 95rpm, 130% FTP7min from 60 to 25% FTP5min @ 0% FTP
Workout overview

Duration: 57m 15s

Stress points: 70

Zone distribution

Z1: 26m

Z2: 6m

Z3: 12m

Z4: 4m

Z5: 6m

Z6: 5m

45%
10%
21%
6%
10%
8%

Author: Dig Deep Coaching

Stage 6: Your Role - CLIMBER

Today see's you tackle the Mûr de Bretagne twice with the finish at the top of the climb on the second lap.
The race starts with some hard attacks, you need to make the effort just to stay on the wheels in bunch as the early break goes clear.
The pace ramps up over the stage until you hit the Mur for the first time. On the first ascension, the pace is hard at the bottom in it's steepest section. This is enough for you to make the lead group. On the final climb to finish the pace is again hard at the bottom but backs off in the middle as everyone waits for the move to happen. You attack hard in last 400m to line hitting a big effort for 45sec. Hard day out.

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Dig Deep Coaching 3 Week Grand Tour 2018

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