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3. Explosive power into Z4

6min from 45 to 75% FTP
1min @ 50% FTP
1min @ 109% FTP
2min @ 50% FTP
3min from 50 to 90% FTP
4min @ 90% FTP
3min @ 50% FTP
4x 30sec @ 65% FTP,
15sec @ 170% FTP
10min @ 92% FTP
4min @ 50% FTP
4x 30sec @ 65% FTP,
15sec @ 170% FTP
10min @ 91% FTP
5min @ 50% FTP
Workout overview

Duration: 55m

Stress points: 66

Zone distribution

Z1: 19m

Z2: 8m

Z3: 5m

Z4: 20m

Z5: 1m

Z6: 2m

34%
15%
9%
36%
2%
4%

Quite often before settling into a long tempo effort, we are required to perform multiple surges. In today's session the focus is on completing long tempo efforts. However, each tempo effort is preceded by multiple high power accelerations.

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All workouts in 

L'Etape du Tour Training Club » Phase 3

  • 1. TT Steps

    1h | 60 SP

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  • 2. Escalating 3min VO2max

    52m | 60 SP

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  • 3. Explosive power into Z4

    55m | 66 SP

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  • 4. 8min Rolling TT

    53m | 62 SP

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  • 5. VO2max Descending

    57m | 73 SP

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  • 10min Ramps

    59m | 63 SP

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  • Sweet Spot 6

    55m | 59 SP

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