Threshold

3min Lactate

  • Cycling
  • 1h 35mTime
  • 101Stress
  • 0.80Intensity
  • 15Popularity

About this workout

This workout focuses on building your lactate shuttle capacity with a classic threshold set of 9 intervals at 105% FTP. Perfect for pushing your limits during group rides or time trials, it develops the sustainable power needed to tackle those decisive moments when the pace ramps up.

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Workout structure

  • 3 min @ 50% (50w)
  • 4 min @ 65% (65w)
  • 3 min @ 95% (95w)
  • 5 min @ 40% (40w)
  • 9X
    • 1 min @ 100% (100w)
    • 1 min @ 105% (105w)
    • 1 min @ 100% (100w)
    • 3 min @ 50% (50w)
  • 3X
    • 5 min @ 75% (75w)
    • Rest 2:30 min @ 60% (60w)
  • 3:30 min @ 75-40% (75-40w)