What makes a sprint stage?
This year’s Tour has 7 flat stages including the final one finishing in Paris at Champs-Élysées. All of these are likely to produce a sprint finish where the best battle it out for the Škoda Green Jersey. That’s because flat stages allow the sprinters to save energy in the peloton while their team helps position them at the front for the final. Here is what a flat stage at the Tour typically looks like.
Distance: 150-210 km
Elevation gain: 800-1600 m
Categorized climbs: Few or no categorized climbs (usually cat. 4, occasionally cat. 3)
Experience: Most of the day is spent tucked in the peloton with minimal effort, as sprinters conserve energy. Intensity spikes sharply for the intermediate sprint and especially in the final 10 km, where positioning battles begin. The final sprint is an all-out anaerobic effort.
How to design your own sprint stage?
Trying to replicate a flat stage from the Tour would be unrealistic for most amateurs or it would result in being too tired and worn out to sprint at the end. It wouldn’t really capture the essence of a sprint stage. That’s why we prepared a few options based on different fitness levels.
Take the quiz to find out what type of cyclist you are and then continue below to see a recommendation of what a sprint stage might look and feel like for you.
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The Couch Cruiser
Route planning
Distance: 15–25 km total
Elevation gain: Less than 200 m
Climbs: Keep it flat or gentle rolling. No climbs required.
Special features:
- Find a safe, straight, quiet road (bike path, residential street) about 200–300 m long to simulate the sprint.
- Optional: A scenic spot halfway for your “intermediate sprint” photo op and croissant.
- Café stop is mandatory.
How to ride it
Start slow and enjoy the ride—chat, daydream, or record a reel. About halfway in, simulate an “intermediate sprint” by picking up the pace for 10–15 seconds (or until you’re mildly winded), then return to your normal cruise. Save your main sprint for the final kilometre: shift up, pretend you’re Cavendish, and push hard for 10–20 seconds. Then immediately stop and pretend you just won the Champs-Élysées. Sit down. Drink something frothy. You’ve earned it.
The Sunday Spinner
Route planning
Distance: 30–45 km
Elevation gain: 200–400 m
Climbs: No climbs required, a few gentle rollers are fine but avoid anything steep.
Special features:
- Include two straight, low-traffic road sections of 200–400 m for sprints.
- Aim for a route with a loop so you can “build tension” before the final effort.
- Choose a café near the end—ideally with good visibility so your sprint looks epic.
How to ride it
Ride the first 20–30 km at a steady, comfortable pace, enjoying the route. Throw in one “intermediate sprint” about halfway through: a 20-second hard push until you feel your legs burn. Recover fully, then prep for the finale. In the final 2 km, visualise the Tour finish—position yourself in your imaginary peloton, then sprint full effort for 20–30 seconds. Finish with a grin and a pastry. Brunch is part of the training.
The Pedal Punisher
Route planning
Distance: 60–80 km
Elevation gain: 400–600 m
Climbs: Flat to rolling terrain with no significant gradients.
Special features:
- Include two 300–500 m straight sections for sprints (safe, wind-protected, ideally 1–2% downhill).
- A warm-up loop before the first sprint and a fast, straight final 10 km section to simulate the finale.
- Bonus: pre-map a segment to “win” virtually.
How to ride it
Begin with 30–40 km at Zone 2, but stay sharp—imagine holding position in a pack. At about 30 km, simulate the intermediate sprint: a 10-second ramp plus 20–30 sec all-out (95–100% effort). Recover, refuel. Around km 60, kick into “lead-out mode”—increase tempo for the final 10 km, then unleash a 30–40 second sprint at 90–95% max, simulating jostling for position and closing gaps. Sit up, coast down, assess power numbers, and enjoy your black coffee. No sugar.
The Full-Gas Fanatic
Route planning
Distance: 90–120 km
Elevation gain: <800 m total
Climbs: None or very few exceeding 2% gradient. As much flat terrain as possible is preferred.
Special features:
- Segment-based route with two pre-selected sprint zones: one at about km 50 (intermediate) and another between km 100–115.
- Use straight roads with good tarmac and minimal traffic.
- Plan a warm-up and cool-down segment to manage TSS.
How to ride it
Start with 60 minutes of structured Zone 2 riding with position drills (elbows in, chin tucked, power smooth). At the intermediate sprint about km 50, launch from 35 km/h and sprint for 15 seconds at 150–170% of FTP. Recover with carbs and hydration. From km 90 onwards, simulate lead-out dynamics: 3×1 min surges at 105–110% FTP, recover 2 min between. At km 115, simulate the final: lead-out seated effort at 90–100% FTP for 30 seconds, followed by a standing sprint at 150–180% FTP for 15–20 seconds. Upload, annotate, and marvel at your peak power curve like a true stat cultist.
