Tour de France-inspired Bike Session
Total time: ~60 minutes (can be adjusted)
Warm-up - 10 minutes
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Easy spin at a comfortable cadence (around 85–95 rpm)
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Keep resistance low, focus on smooth pedal strokes
Main set - 40 minutes
3 x “mountain” blocks (10 minutes each):
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5 min moderate effort (think controlled climb, ~75% effort)
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2 min strong effort (simulate pushing over a climb, ~85%)
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3 min easy spin (recover at low resistance)
Optional: stay seated for first 5 min, then mix in standing effort on the 2 min push.
Cool down - 10 minutes
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Easy spin, low resistance
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Gradually slow cadence and heart rate
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