8X4 Min 110% FTP – 92% HRMAX
Based on Stephen Seiler’s Protocol for Lactate Threshold 2 Training – Following Polarised model.
Goal is try to attain 92% HRMax within the Intervals. This may require an increase of the intensity or a decrease to solve the equation.
The idea is to train for sufficient time at LT2
- Author: Tomwardle
- Sport: bike
- Duration: 60 min
- Dominant zone: vo2max
- Intensity: 0.96
- Updated: 2026-05-06T22:06:21.473Z
Structure
- 1:20 min @ 50% (50w)
- 1:18 min @ 65% (65w)
- 1:27 min @ 65-90% (65-90w)
- 1:9 min @ 107% (107w)
- 1:18 min @ 65% (65w)
- 1:27 min @ 90% (90w)
- 4 min @ 40% (40w)
- 7X
- 4 min @ 110% (110w)
- 2 min @ 40% (40w)
- 4 min @ 110% (110w)
- 2 min @ 65-40% (65-40w)