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L'ETAPE training

L'Etape Australia Race Training Plan

Detailed, flexible cycling training plan to fine-tune your fitness for Gran Fondo Tour de Brisbane

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Is This Plan For You?

• Built for L'Etape Race 136km and 2 770m in elevation
• Designed to build and improve your Aerobic Endurance, Functional Threshold Power (FTP) and Climbing Ability with +30 min hills
• Training is designed from 10 to 14 hrs of training per week.
• 4-5 rides per week
• Easier weeks included for recovery and adaptation
• Shorter trainings are mid-week and longer rides at weekends
• Regular FTP tests to track progress
• Train using Power or HR
• Workouts compatible with Garmin, Zwift, Trainer Road, Wahoo, Cyclops and more
• Not recommended to start this plan without any prior fitness! You should complete base preparation with at least 8 weeks of solid training

Plans built on TrainingPeaks software

We use TrainingPeaks to deliver your plan - the world’s most popular online and mobile coaching platform. TrainingPeaks is free to use, an online calendar that lets you record, track, and analyze your training sessions.

Sample Training Week

L'Etape Australia Sample Training Week

Flexible Schedule - Optimal schedule for busy athletes. If you miss the workout, you can easily move it around in your TrainingPeaks calendar. You'll also be able to choose whether to follow the workouts based on power or heart rate. 

Workouts- The workouts are based on the latest sports science, tuned by years of experience, and used current World Tour athletes! The plan also includes core training, stretching, yoga, and recovery techniques.

Support - If you need any help, our coach is available to answer any questions via email

 

View Signature Workouts

Browse 3 sample L'Etape Race-specific workouts in our training plan

  • Workout 1
    L'Etape Specific Workout Training

    Long Hills Tempo High/Low RPM + Accelerations

    This workout focuses on long climbs with spending time on tempo "sweet spot" zone with low/high cadence developing pedalling efficiency and strength

    - easier about 20 min. After that complete 2 main types of workout, 20min recovery between:

    • 1 x 30 min long climb medium pace 90-95% of your FTP, continuously 3 min high cadence 95-105RPM and 3 min low cadence 55-60RPM ( if you don't find 20 min climb, do more climbs with equivalent to 60 min of climbing )

    • 2 x 30 min with 2:45 min at a medium pace 90-95% of your FTP and 15s acceleration to over FTP

  • Workout 2
    L'Etape Australia Race Simulation Workout

    L'Etape Race Simulation Training

    Today's focus is to simulate intensity for L'Etape Race. You don't need to be at the race location to do this training. Just follow the prescribed training and find +30 min long climb in your area.

    • 2 x 20 min with 2 min at a medium pace and 15s acceleration to over FTP

    • 1 x 20 min climb with tempo, consistent power and cadence. focus on pedalling - all the way up and down the pedal

    - rest of the ride your own pace, ideally at endurance pace, with recovery/endurance between climbs. last 10 min easier cooldown

  • Workout 3
    L'Etape Australia Race Training Workout

    Aerobic Endurance with Tempo Hills

    Today's focus is to develop aerobic endurance by spending most time at lower training zones and by including 20 min of climbing at the start and end of training

    • After 30min of training 20min climb at a medium pace, at 3:45h another 20 min climb at a medium pace

    • Rest of the ride 65%-75% of your FTP 

ProCyclingCoaching compatibility

Connect Your Preferred App or Device

Our training plans are compatible with over 100 fitness apps and devices. You can follow our workouts in real time on your cyclo-computer or any indoor app.

View all compatible devices -here

Built by a leading cycling coach

Jakub Novak is a former professional road cyclist with over 11 years of experience. He climbed the ranks all the way to the World Tour and rode for BMC Racing alongside Tour de France winner Cadel Evans or World Champion Philipe Gilbert.

Former qualifications include Certificate in Sport II. and Certificate in Sports Science from Colorado of Boulder.

Learn more about our coach

Start Your Preparation Today

Fine-tune your fitness for Tour de Brisbane and deliver your peak performance

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L'Etape Australia course

The Race

L’Étape Australia replicates a mountainous stage of the Tour de France. It is not an easy ride, but it is a ride you will be able and proud to complete if you train for it.

The 2020 route will start from Kiama and travel through the South Coast, the Shoalhaven and the Southern Highlands. The distance is 136km and the elevation 2,770m.
The Ride, a shorter version of The Race with only one climb, will be released soon.

Visit race's website»