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