Workouts» Dig Deep Coaching 3 Week Grand Tour 2018 »

Stage 7

5min @ 95rpm, 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 @ 70% FTP
3min @ 75% FTP
3min @ 85% FTP
2min @ 95% FTP
2min @ 100% FTP
3min @ 55% FTP
3min @ 90rpm, 100% FTP
1min @ 105rpm, 105% 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 @ 95rpm, 50% FTP30sec @ 125rpm, 120% FTP1min 30sec @ 55% FTP30sec @ 125rpm, 120% FTP1min 30sec @ 55% FTP30sec @ 125rpm, 120% FTP1min 30sec @ 55% FTP5min @ 70% FTP3min @ 75% FTP3min @ 85% FTP2min @ 95% FTP2min @ 100% FTP3min @ 55% FTP3min @ 90rpm, 100% FTP1min @ 105rpm, 105% 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: 45m 35s

Stress points: 75

Zone distribution

Z1: 20m

Z2: 8m

Z3: 6m

Z4: 8m

Z5: 1m

Z6: 3m

43%
18%
13%
18%
2%
7%

Author: Dig Deep Coaching

Stage 7: Your Role - SPRINTER

You will be the team main sprinter today. Today is all about getting to the finish line as fresh as possible, you need to stay on the wheels as the pace ramps up as they peloton catch the early break.
Get ready for an explosive last few kilometers as you fight to keep position and get ready for a fast final 200m.

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Dig Deep Coaching 3 Week Grand Tour 2018

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