Anaerobic

5x6 hard start Lactate-Clearance

  • Cycling
  • 1hTime
  • 74Stress
  • 0.86Intensity
  • 16Popularity

About this workout

This workout features brutal 30-second efforts at 130% FTP, designed to boost your lactate clearance and improve your ability to recover quickly during hard efforts. Perfect for closing gaps in a race or sharpening your punch for those gnarly group ride sprints, this session trains your body to effectively shuttle lactate and sustain high-intensity efforts.

Sanbangamaran

Workout structure

  • 5 min @ 40-50% (40-50w)
  • 4X
    • 30 sec @ 130% (130w)
    • Rest 30 sec @ 50% (50w)
  • 3 min @ 50% (50w)
  • 1 min @ 130% (130w)
  • 1 min @ 88% (88w)
  • 2 min @ 88-95% (88-95w)
  • 2 min @ 95-88% (95-88w)
  • 3 min @ 50% (50w)
  • 1 min @ 125% (125w)
  • 1 min @ 88% (88w)
  • 2 min @ 88-93% (88-93w)
  • 2 min @ 93-88% (93-88w)
  • 3 min @ 50% (50w)
  • 1 min @ 125% (125w)
  • 1 min @ 85% (85w)
  • 2 min @ 85-93% (85-93w)
  • 2 min @ 93-88% (93-88w)
  • 3 min @ 50% (50w)
  • 1 min @ 125% (125w)
  • 1 min @ 85% (85w)
  • 2 min @ 85-93% (85-93w)
  • 2 min @ 93-88% (93-88w)
  • 3 min @ 50% (50w)
  • 1 min @ 125% (125w)
  • 1 min @ 85% (85w)
  • 2 min @ 85-93% (85-93w)
  • 2 min @ 93-88% (93-88w)
  • 6 min @ 50% (50w)