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