Tour de France Training Plan

FREE Tour de France Training Plan to Ride Your Own Tour alongside The Pro's


About Tour de France Training Plan

  • DIY Tour de France training plan to ride your own Tour

  • Power or Heart Rate Based Rides and Workouts

This Tour de France training plan is set up to mimic the physiological demands and terrain of the 2021 Tour through intervals & rides of varying intensities and durations. It is a zone based training plan where you may use heart rate, power or go by feel. 

For more on your training zones read this training tip and set your zones with these instructions.

This year’s Tour starts with a hilly 197.8k road race from Brest to Landerneau; there’s a hard Cat 3 uphill finish where the yellow jersey awaits! From a physiological perspective this spells as hard as you can go VO2 Max Intervals!  

This years first time trial does not come till stage 5, however this is still a great opportunity for your very own field test! It’s the one time of the plan you will actually put in a similar effort as the athletes, though many of us won’t be putting out over 6 watts per kilo! Then you can set up proper training zones to use for the rest of the plan. After a rest week following the 3 weeks you can repeat your effort to measure your improvement!

Use this training plan as a stepping block into the rest of your summer. Get some rest afterwards and you will be fast! 

This training plan is designed to help mimic the demands the riders go through and along with that comes pain and fatigue. You are about to do a huge block of training, so make sure you are fresh heading into this training plan.

Calendar codes of stages

HM: High mountain stage

M: Medium mountain stage

H: Hilly stage

F: Flat stage

ITT: Individual time trial

The calendar shows the finishing city of each stage next to the date. On your training rides, try to mimic the stage as much as possible. Obviously, if you live in Florida or Texas, finding alpine climbs is impossible. You can still obtain the physiological benefit of zone 4 training by power output, heart rate or good old fashioned feel and rate of perceived exertion. Watch the Tour live in the morning for inspiration, then head out after for some riding of your own!  Good luck an Go Fast!

You can follow the plan with your powermeter, heart rate or go by feel. Technically all you need is a timer however you may export the workouts to Zwift and your Garmin/Wahoo bike computer. Start your plan on a Monday to line up the workouts with the weekend.  Monday's are a rest day so no stress with getting set up in with our training software - the instructions are below. Feel free to drop us a message in our chat box - we have amazing coach support! 

Do your best to follow the plan as it is designed - this is all part of developing good training habits or FtFP as we like to jest. We have amazing coach supported customer service so simply drop us a message in our chat box. Also visit our coaching forum and request to join our Private Facebook Group.

Best of luck with your training and we look forward to learning about your improvement!

Included in the Plan

  • Coaching Support in the FasCats Online Coaching Group
  • FREE TrainingPeaks Account (30 Days Premium)
  • 20% off Stages Power Meters
  • Invitation to private Facebook Group
  • FREE YogaGlo Membership (60 Days)
  • 100% Satisfaction Guaranteed or Money Back
  • Mobile App for the Forum and TrainingPeaks
  • Daily Email Workout Reminders
  • GPS, Heart Rate, and Power Data Uploads

Additional Information

Jake Rytlewski
Plan Type
3 Week

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