Zwift workouts: Dig Deep Coaching 3 Week Grand Tour 2018 » Stage 9

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

Workout overview

Duration: 1h 8m 15s

Stress points: 89

Zone distribution

Z1: 37m

Z2: 1m

Z3: 11m

Z4: 6m

Z5: 6m

Z6: 7m

55%

16%

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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