Lactate shuttle #1

• Cycling
• 1h 1mTime
• 77Stress
• 0.87Intensity
• 125Popularity

About this workout

This lactate shuttle workout hones your ability to sustain high-intensity efforts with six 90-second intervals at 103% FTP, pushing your threshold capacity while promoting lactate clearance. It's a solid choice for improving your performance in weekly group rides and time trials, helping you maintain speed during those critical moments.

Workout structure

• 3 min @ 50% (50w)
• 1 min @ 60% (60w)
• 1 min @ 65% (65w)
• 1 min @ 81% (81w)
• 1 min @ 106% (106w)
• 2 min @ 50% (50w)
• 4 min @ 85% (85w)
• 3 min @ 50% (50w)
• 3 min @ 110% (110w)
• 1 min @ 50% (50w)
• 6X
  • 1:30 min @ 103% (103w)
  • 45 sec @ 65% (65w)
• 5 min @ 50% (50w)
• 3 min @ 110% (110w)
• 1 min @ 50% (50w)
• 6X
  • 1:30 min @ 103% (103w)
  • 45 sec @ 65% (65w)
• 5 min @ 50% (50w)