Stage 1 - Domestique Martyr

Monday 1st July 7PM
30 mins

Stage 2 - Rouleur Challenger

Monday 1st July 7:35 PM
30 mins

Stage 2 is a flat fast stage with 7 key areas where the sprinters will attack before a short all out sprint for the finish line. If you fancy yourself as a sprinter then choose option 3. If you're more a rouleur then go for option 2 and if you a pure climber then hold on tight and stay in the main peloton and do option 1.

BENEFITS: Enhance your threshold pace with deescalating power intervals that have you working in threshold and VO2 Max intensity.

Stage 3 - Sprinters Delight

Tuesday 2nd July 7:15 PM
30 mins

Stage 3 is a flat course with no real drama today so expect a bunch sprint finish. If you're a mountain climber rider (or fancy yourself as a GC contender for the yellow jersey) then choose option 1, if you're an all rounder choose option 2 (unless you fancy yourself as a wannabe sprinter then opt for option 3).

BENEFITS: This session has been designed to improve your endurance stamina and ability to keep up with the peloton when it kicks so you avoid being dropped or feeling like its a constant struggle to maintain the speed.

Stage 4 - breakaway attacker

Wednesday 3rd July 7PM
30 mins

Stage 4 is full of surprises as the peloton will surge repeatedly as it moves through the small villages on route to a category 1 hill top finish. If you're a GC contender or pure climber then stay safe in the peloton, hold option 1 pace. If you are a rouleur then this is your stage to shine or if you're a GC rider who is willing to gamble for the win and join a breakaway group before the base of the climb, then go for option 2.

BENEFITS: Enhance your threshold pace and ability to withstand peloton surges with unders and overs in zone 4 where you will work below your threshold in sweetspot then FTP score and then top end of your threshold, before finishing with a final hard sprint for the line.

Stage 5 - PYRAMID GOAT

Wednesday 3rd July 7:35 PM
30 mins

Stage 5 is the Queens stage, the biggest mountain stage of the tour where the GC contenders will cement their places for the yellow jersey while the pure climbers will challenge for the polka dot jersey honours. It's one long hors category climb that will challenge you more than you imagine so if you fancy yourself as a pure climber or want to challenge for yellow, then choose option 3 at threshold pace. If you're a rouleur then opt for option 2 at sweetspot and if you are a hardcore sprinter then hold on tight and stick with option 1 at tempo pace. Your objective is to simply get through this stage in one piece.

BENEFITS: Enhance Your climbing power - build towards one long 25 min pyramid climb with repeated efforts at sweetspot or threshold intensity on heavy resistance, interlaced with endurance pace efforts in zone 2. This pyramid structure will help you adapt and become a stronger climber with superior stamina.

Stage 6- Puncheur Climber

Thursday 4th July 7:15 PM
30 mins

Stage 6 is a climbing stage with several shorter cat 2 and 3 climbs. To be in contention for the stage win you not only have to climb well, you also have to be able to descend well, while the others are recovering. If you fancy yourself as a climber who has the stamina to keep going when it ramps up, then listen out for the director sportif's instructions of when to kick up on each climb. If you're a sprinter then you've got to choose option 1 and do everything you can to survive this final mountain stage. If you fancy yourself as a bit of a rouleur then choose option 2 with the climbers but pace yourself and avoid the urge to accelerate when the DS tells the climbers to go, or you might just light a match and fade. Nothing worse than seeing the sprinters pass you before the finish line. Fortune favours the brave.

BENEFITS: A series of short punchy climbs designed to improve your climbing strength and muscular power. As the gradient increases so does the power with punchy acceleration to finish.

Stage  7 - ENDURANCE RACER

Friday 5th July 7 AM
30 mins

This stage will see non stop action as riders challenge for positioning and look for the breakaway opportunity. Its full concentration all the way so no matter what type of rider you are, you have to hold on to keep with the relentless peloton accelerations and who knows you might want to challenge a few riders to join you for the breakaway. This is your chance to shine if you play you tactics right!

BENEFITS: Improve your endurance stamina, recovery and ability to handle regular threshold and VO2 max power accelerations. Riding no lower than your endurance pace (zone 2) with 60 second threshold accelerations and short waves of 10 second VO2 max (zone 5) power bursts before returning to your endurance pace.