Workouts» Dig Deep Coaching 3 Week Grand Tour 2018 »

Stage 9

5min @ 50% FTP
30sec @ 125rpm, 130% FTP
2min @ 55% FTP
30sec @ 125rpm, 130% FTP
2min @ 55% FTP
30sec @ 125rpm, 130% FTP
2min @ 55% FTP
1min @ 80% FTP
1min @ 90% FTP
1min @ 95% FTP
1min @ 105% FTP
2min @ 50% FTP
45sec @ 75rpm, 130% FTP
3min @ 85rpm, 90% FTP
1min @ 95rpm, 100% FTP
2min @ 105rpm, 50% FTP
30sec @ 75rpm, 130% FTP
30sec @ 85rpm, 90% FTP
2min @ 105rpm, 50% FTP
30sec @ 75rpm, 130% FTP
1min 30sec @ 85rpm, 90% FTP
2min @ 105rpm, 50% FTP
1min @ 75rpm, 105% FTP
2min @ 105rpm, 50% FTP
20sec @ 75rpm, 140% FTP
1min @ 100% FTP
30sec @ 120% FTP
3min @ 105rpm, 50% FTP
45sec @ 75rpm, 130% FTP
2min @ 85rpm, 90% FTP
1min @ 95rpm, 100% FTP
3min @ 105rpm, 50% FTP
1min @ 75rpm, 100% FTP
1min @ 85rpm, 110% FTP
1min @ 95rpm, 120% FTP
3min @ 105rpm, 50% FTP
45sec @ 75rpm, 130% FTP
2min @ 85rpm, 90% FTP
1min 10sec @ 95rpm, 105% FTP
3min @ 105rpm, 50% FTP
1min @ 95rpm, 100% FTP
2min @ 105rpm, 105% FTP
30sec @ 200% FTP
5min from 65 to 25% FTP
5min @ 50% FTP30sec @ 125rpm, 130% FTP2min @ 55% FTP30sec @ 125rpm, 130% FTP2min @ 55% FTP30sec @ 125rpm, 130% FTP2min @ 55% FTP1min @ 80% FTP1min @ 90% FTP1min @ 95% FTP1min @ 105% FTP2min @ 50% FTP45sec @ 75rpm, 130% FTP3min @ 85rpm, 90% FTP1min @ 95rpm, 100% FTP2min @ 105rpm, 50% FTP30sec @ 75rpm, 130% FTP30sec @ 85rpm, 90% FTP2min @ 105rpm, 50% FTP30sec @ 75rpm, 130% FTP1min 30sec @ 85rpm, 90% FTP2min @ 105rpm, 50% FTP1min @ 75rpm, 105% FTP2min @ 105rpm, 50% FTP20sec @ 75rpm, 140% FTP1min @ 100% FTP30sec @ 120% FTP3min @ 105rpm, 50% FTP45sec @ 75rpm, 130% FTP2min @ 85rpm, 90% FTP1min @ 95rpm, 100% FTP3min @ 105rpm, 50% FTP1min @ 75rpm, 100% FTP1min @ 85rpm, 110% FTP1min @ 95rpm, 120% FTP3min @ 105rpm, 50% FTP45sec @ 75rpm, 130% FTP2min @ 85rpm, 90% FTP1min 10sec @ 95rpm, 105% FTP3min @ 105rpm, 50% FTP1min @ 95rpm, 100% FTP2min @ 105rpm, 105% FTP30sec @ 200% FTP5min from 65 to 25% FTP
Workout overview

Duration: 1h 8m 15s

Stress points: 89

Zone distribution

Z1: 37m

Z2: 1m

Z3: 11m

Z4: 6m

Z5: 6m

Z6: 7m

55%
1%
16%
9%
9%
10%

Author: Dig Deep Coaching

Stage 9: Your Role - GC RIDER

Today is cobbles, you need to be focused and be able to hold position and power over cobbles. We are going to tackle the last 8 sections of pave as you ride to stay in contention with the leaders. It is all about power and getting through the sections with the leaders. Focus on each section to get the power out and you will have 2-3min rest between each sector.
Good luck.

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Dig Deep Coaching 3 Week Grand Tour 2018

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