Egan Bernal’s Tour de France Program

I have gone through 2019 Tour de France winner Egan Bernal’s program and analysed two weeks of his tour build being seven and six weeks out from the start of the Tour.  All this is available on his Strava account.

Going through his training log, there are a couple of things that really stick out.

  1. Bernal dose a lot of alternating cadence sets (this increases more as he approaches the tour) .
  2. Bernal does a lot of surges within most sessions.

 

I “think” Bernal’s threshold is around 320 watts

Week Seven: 

Mon: – Recovery

Tue: – 76km – 10min @321 with mid set surge of 1min peaking @393 + 20min @322 steady + 20min @323 with 1min surge @360

Wed: –  69km – 39min @321 on a 6% climb (not altitude)

Thu: – 47km – 5min @325 + 24sec @472 (mostly a recovery session)

 Fri: –  97km – 10min @280 + 12-14min over/under (290/220) + 15min @256 + 20min set of 15min @158 (include 2x 20sec surge @425 1min rest

Sat: – 133km – 40min @222 then 30sec hard surge to 550 + attacks of 4x 10s @500 then 25s @330 (no rest) high cadence + 27min @285 of 50sec easy, 50sec surge to 481 with an average of 380, 60sec easy, 10/60 over/under 260/210 + 250min @250 + 5min @275, 30sec urge finish to 390 with 90sec rest then 10sec surge @510 + 12min @240

Sun: –  129km – 17min @257 with surges to 320 watts gradual easing off ending with 1min @290 + 5x 30s/30s @400, Z1/Z2 rest (ave 313) + 30min @258 + 15min @235 + 60min cruising

 

 

Week Six

Mon: – 56.5km  – Recovery

Tue: – 130km – 10sec sprints @964 with 1143 peaks + 23min total set of 20min @240, 60sec rest, 4min set of 30-50sec over 420/10-15s rest + 2x sets of 15min @290 with alternating cadence 5min @40rpm, 5min @90rom, 5min @40rpm

Wed: – 158km – 14min @245 + 36min in total of 16min @290, 2min easy, 17min @290 finish with full gas sprint of 969 + 40min @233 + 90min cruising

Thur: – 64km – Cruising

Fri: – 160km – 20min in total of 5x 10sec sprints @870-950 with gradually decreeing rest periods of 6, 5, 4, 3, 2min + 10min @260 + 36min in total climbing to 3350m altitude 18min @280 alternating cadence of 6min @45rpm, 6min @90rpm, 6min @45rpm and 17min @245 @70rpm + 17 245 watts @90rpm building slowly from 230 to 255 + 2hr in zone 2

Sat: – 195km – 32min stead @260 to 32000m altitude + 1hr rolling turns with training partners back to town + 13min @265 + 36min @270 finishing with 25s bursts + 35min zone 2 finishing with 1min effort @365

Sun: – 148km – 12min rolling turns @247 but when he is pulling, watts go @350-450 + 13min warm up climb @230 + 20min @240 + 1:10hr @280 to 3200 altitude + 2hr Z1/Z2 climb + 11min @260

 

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