The Tour of Britain is famous for its unpredictable roads, steep climbs, and fast finishes. This workout captures those race dynamics so you can bring the spirit of Britain’s biggest stage race into your own training. Whether you’re riding indoors on the turbo trainer or heading out on the road, this session builds climbing power, endurance, and sprint speed.
Warm-Up (15 Minutes)
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5 minutes easy spin (Zone 1–2)
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5 × 30 seconds fast pedalling (100+ rpm) with 30 seconds recovery
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5 minutes steady spin at Zone 2
This prepares the legs and raises heart rate without fatigue.
Main Set (60 Minutes)
1. Rolling Breakaway Efforts (20 Minutes)
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4 × 4 minutes at 90–95% FTP (Zone 4)
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2 minutes easy spin between
Builds strength for the repeated surges of breakaway attempts on rolling terrain.
2. Punchy British Climbs (20 Minutes)
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6 × 2 minutes at 105–115% FTP (Zone 5)
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Cadence 70–80 rpm, seated climbing style
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2 minutes recovery between
Trains the power needed for short, steep climbs - just like those found in Yorkshire and the Peak District.
3. Sprint Finish Lead-Out (20 Minutes)
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4 × 90 seconds at 120% FTP+ (Zone 6)
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3 minutes recovery spin between efforts
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Final interval: add a 10–12 second all-out sprint
Develops top-end speed for a race-style sprint finish.
Cool-Down (10–15 Minutes)
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Easy spin at Zone 1–2, gradually reducing cadence
This helps flush the legs and kickstarts recovery.
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