3. Lactate Tolerance (Zwift Academy 2021)

• Cycling
• 48mTime
• 62Stress
• 0.88Intensity
• 427Popularity

About this workout

This workout features a brutal main set of lactate tolerance intervals designed to build your kick and raw sprinting power, perfect for closing gaps or launching a strong breakaway. Incorporate this into your routine to develop the necessary punch for those gnarly race finishes or intense group ride efforts.

Workout structure

• Warm-Up 10 min @ 50-80% (50-80w)
• Active 1 min @ 80-95% (80-95w)
• Active 4 min @ 60% (60w)
• 4X
  • Active 30 sec @ 130% (130w)
  • Rest 1 min @ 95% (95w)
• Active 5 min @ 55% (55w)
• 4X
  • Active 30 sec @ 130% (130w)
  • Rest 1 min @ 95% (95w)
• Active 5 min @ 55% (55w)
• 4X
  • Active 30 sec @ 130% (130w)
  • Rest 1 min @ 95% (95w)
• Cooldown 5 min @ 55-35% (55-35w)