Lactate Clearance

• Cycling
• 1h 10mTime
• 65Stress
• 0.75Intensity
• 371Popularity

About this workout

This workout focuses on lactate clearance with intervals designed to boost your VO2 max through intense 90-second efforts at 90% FTP, perfect for enhancing your capacity when the road kicks up. Incorporate this session to improve your lactate shuttling capabilities, making you more resilient during those hard group ride efforts or race surges.

Workout structure

• 2 min @ 40% (40w)
• 2 min @ 45% (45w)
• 2 min @ 48% (48w)
• 2 min @ 51% (51w)
• 2 min @ 55% (55w)
• 2 min @ 60% (60w)
• 2 min @ 70% (70w)
• 2 min @ 80% (80w)
• 2 min @ 90% (90w)
• 5 min @ 55% (55w)
• 3X
  • 30 sec @ 120% (120w)
  • 1:30 min @ 90% (90w)
  • 2 min @ 75% (75w)
• 5 min @ 55% (55w)
• 3X
  • 30 sec @ 120% (120w)
  • 1:30 min @ 90% (90w)
  • 2 min @ 75% (75w)
• 3 min @ 55% (55w)
• 5 min @ 75% (75w)
• 1:26 min @ 55% (55w)
• 1:26 min @ 51% (51w)
• 1:26 min @ 48% (48w)
• 1:26 min @ 45% (45w)
• 1:26 min @ 42% (42w)
• 1:26 min @ 39% (39w)
• 1:24 min @ 35% (35w)