Anaerobic

ASD-SPES: Lactate buffering 1H, WK3

  • Cycling
  • 1h 3mTime
  • 76Stress
  • 0.85Intensity
  • 45Popularity

About this workout

This workout features brutal 3-minute intervals at 87% FTP, designed to enhance your lactate buffering and shuttling abilities, perfect for improving your sprinting power and closing gaps during intense efforts. Incorporate this into your training for those gnarly race kicks and hard group ride efforts where every second counts.

Sscafidi

Workout structure

  • 2 min @ 55% (55w)
  • 2 min @ 70% (70w)
  • 2 min @ 80% (80w)
  • 1 min @ 54% (54w)
  • 3X
    • 30 sec @ 100% (100w)
    • Rest 1:30 min @ 70% (70w)
  • 30 sec @ 100% (100w)
  • Rest 1:30 min @ 54% (54w)
  • 1:30 min @ 67% (67w)
  • 6X
    • 15 sec @ 165% (165w) 80 rpm
    • 2:45 min @ 87% (87w) 60 rpm
    • 2:15 min @ 87% (87w) 100 rpm
    • 1 min @ 66% (66w) 80 rpm
  • 15 sec @ 165% (165w) 110 rpm
  • 2:45 min @ 87% (87w)
  • 2:15 min @ 87% (87w)
  • 1 min @ 66% (66w)
  • 3 min @ 60% (60w)