L'Etape du Tour Training Club

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Workout overview

Duration: 1h 3m

Stress points: 52

Zone distribution

Z1: 19m

Z2: 37m

Z3: 3m

Z4: 5m

Z5: -

Z6: -

29%
59%
5%
7%
0%
0%

L'Etape du Tour will require a largely aerobic effort from you. With 135km and 4563m in elevation gain, the more efficient you are in your fuel source, the more energy you will have for the final climb to the finish.

Aerobic Endurance workouts are aimed at improving your efficiency at lower intensity levels. Training your muscles to access fat as its main fuel source and preserve your precious glycogen stores for the finale.

After warming up, you will be completing 3 x 12min aerobic efforts with 3min recovery.

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Workout overview

Duration: 1h

Stress points: 53

Zone distribution

Z1: 18m

Z2: 30m

Z3: 2m

Z4: 9m

Z5: 1m

Z6: -

30%
50%
4%
15%
2%
0%

This early phase of training for L'Etape du Tour is about building a base for higher intensity work later in the plan. It's also the phase where we look to extend our endurance capabilities. One such method to achieve this is through Strength Endurance work. Strength Endurance intervals on the bike are targeted around achieving high crank torque. To do this, we produce high power with low cadence.

This high crank torque engages more of your fast twitch fibers, which allows you to gain endurance. However, the target power is below your FTP, allowing you to extend the effort.

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Workout overview

Duration: 52m

Stress points: 53

Zone distribution

Z1: 15m

Z2: 22m

Z3: 2m

Z4: 5m

Z5: 8m

Z6: 1m

29%
41%
3%
10%
15%
1%

During the 'Early Base' training period, it's fine to spend time at intensities above your threshold. The key is in the duration spent above threshold for the interval.



By completing short efforts above threshold you are able to accumulate more time in this area than if completed in longer efforts. Today's session will give you 8 minutes in Zone 5.



The short recovery periods also increase oxygen uptake. Particularly towards the end of the set!

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Workout overview

Duration: 56m 30s

Stress points: 54

Zone distribution

Z1: 16m

Z2: 21m

Z3: 16m

Z4: 3m

Z5: -

Z6: 2m

27%
37%
28%
4%
0%
3%

Continuing the focus on Early Base training, this session again incorporates high crank torque, interval work. However, this time we are increasing the power during the interval, while maintaining the same cadence.

The session then includes some Zone 2 aerobic work with short high cadence surges.

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Workout overview

Duration: 1h

Stress points: 57

Zone distribution

Z1: 12m

Z2: 32m

Z3: 1m

Z4: 4m

Z5: 11m

Z6: -

20%
53%
2%
7%
18%
0%

One of the main aims of our 'Early Base' training phase is to increase your mitochondrial density. In basic terms, these are the power stations in your muscles.

Recent studies have shown that the right amount of High Intensity training can provide the same benefits as traditional Long Slow Distance training.

With the demands of the L'Etape du Tour event requiring a high proportion of aerobic endurance, this increases the importance of focusing on quality work that increases this Mitochondria.

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Workout overview

Duration: 56m

Stress points: 54

Zone distribution

Z1: 16m

Z2: 20m

Z3: 17m

Z4: 3m

Z5: -

Z6: 2m

28%
35%
30%
5%
0%
3%

Continuing the focus on Early Base training, this session again incorporates high crank torque, interval work. However, this time we are increasing the power during the interval, while maintaining the same cadence.

The session then includes some Zone 2 aerobic work with short high cadence surges.

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Workout overview

Duration: 50m

Stress points: 47

Zone distribution

Z1: 10m

Z2: 4m

Z3: 35m

Z4: -

Z5: 1m

Z6: -

20%
8%
70%
0%
2%
0%

With all of the hard work you are completing in your preparation for L'Etape du Tour, it's important to also give yourself an adequate amount of recovery. Today's session is part of your recovery week, but we still have some structure to it.

After being guided through the warmup, the remaining session is largely performed as a free ride. However, you will be prompted to perform 3 x 1min 'hard' intervals throughout the ride.

Choose a course today that doesn't include a large amount of elevation gain.

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Workout overview

Duration: 55m

Stress points: 55

Zone distribution

Z1: 12m

Z2: 14m

Z3: 12m

Z4: 18m

Z5: -

Z6: -

21%
25%
21%
32%
0%
0%

Sub-threshold intervals are an integral part of building aerobic endurance. By training at an intensity slightly lower than threshold, you are able to complete large volumes of work with minimal anaerobic impact.

Completing sub-threshold intervals results in a high oxygen consumption which provides the boost to your aerobic system.

This is an important aspect of your preparation.

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Workout overview

Duration: 1h

Stress points: 61

Zone distribution

Z1: 16m

Z2: 20m

Z3: 4m

Z4: 10m

Z5: 10m

Z6: -

27%
33%
6%
17%
17%
0%

In this session we include short, controlled intervals above threshold with minimal recovery. This type of training provides the perfect stimulus to increase mitochondrial density and sustainable power.

There is a sting in the tail though. The session finishes with a 10 minute sub-threshold effort. There is no getting away from the benefits of long aerobic intervals.

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Workout overview

Duration: 58m

Stress points: 61

Zone distribution

Z1: 12m

Z2: 11m

Z3: 13m

Z4: 22m

Z5: -

Z6: -

20%
19%
23%
38%
0%
0%

Sub-threshold intervals are an integral part of building aerobic endurance. By training at an intensity slightly lower than threshold, you are able to complete large volumes of work with minimal anaerobic impact.

Completing sub-threshold intervals results in a high oxygen consumption which provides the boost to your aerobic system.

This is an important aspect of your preparation.

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Workout overview

Duration: 56m 45s

Stress points: 55

Zone distribution

Z1: 22m

Z2: 7m

Z3: 21m

Z4: 4m

Z5: -

Z6: 2m

39%
13%
37%
7%
0%
4%

The focus today, is on your ability to produce a steady Zone 3 effort after first completing some high intensity accelerations.

However, across the course of the session, the intensity and duration of the Zone 3 interval will increase.

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Workout overview

Duration: 55m

Stress points: 50

Zone distribution

Z1: 25m

Z2: 3m

Z3: 19m

Z4: 8m

Z5: -

Z6: 1m

45%
5%
35%
14%
0%
2%

In this session we are focusing on your ability to ride at a tempo effort after first producing a short, high powered acceleration.

However, the target power of the tempo interval descends over the course of the effort.

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Workout overview

Duration: 1h

Stress points: 57

Zone distribution

Z1: 13m

Z2: 9m

Z3: 37m

Z4: -

Z5: 1m

Z6: -

22%
15%
62%
0%
2%
0%

Zone 3 training is ideal for building muscular endurance during the late base phase of training. During L'Etape du Tour de France you will more than likely be spending a considerable amount of time at this intensity.

To train this area effectively, requires completing longer medium intensity intervals. Today's session consists of 3 x 12 minute Zone 3 intervals.

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Workout overview

Duration: 54m

Stress points: 44

Zone distribution

Z1: 12m

Z2: 32m

Z3: 8m

Z4: -

Z5: -

Z6: 3m

21%
59%
14%
0%
0%
6%

A lower intensity endurance session today that incorporates 30 second surges.

However, with ample recovery you should be hitting each effort refreshed.

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