Threshold

Lactate Shuffle

  • Cycling
  • 1h 15mTime
  • 97Stress
  • 0.88Intensity
  • 25Popularity

About this workout

The Lactate Shuffle features a punishing main set that helps develop your lactate shuttling capacity with sustained efforts at 100% FTP. This workout is ideal for boosting your performance during group rides and time trials, ensuring you can maintain a strong pace even when the road gets tough.

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Workout structure

  • Active 5 min @ 65% (65w)
  • Active 2 min @ 80% (80w)
  • Active 1 min @ 95% (95w)
  • Active 2 min @ 65% (65w)
  • Active 3 min @ 80% (80w)
  • Active 1:30 min @ 95% (95w)
  • Active 2 min @ 50% (50w)
  • Active 3 min @ 88% (88w)
  • Active 3 min @ 100% (100w)
  • Active 3 min @ 110% (110w)
  • Active 1 min @ 120% (120w)
  • Active 3 min @ 50% (50w)
  • 4X
    • Active 3 min @ 80% (80w)
    • Active 3 min @ 100% (100w)
  • Active 4 min @ 50% (50w)
  • 3X
    • Active 1 min @ 80% (80w)
    • Active 3 min @ 100% (100w)
  • Active 3 min @ 50% (50w)
  • Active 3 min @ 65% (65w)