Threshold

Lactate Shuttle #3

  • Cycling
  • 56mTime
  • 67Stress
  • 0.85Intensity
  • 320Popularity

About this workout

Lactate Shuttle #3 delivers a challenging main set of 10 intervals at 103% FTP, honing your ability to maintain high power while clearing lactate. This workout is perfect for pushing your limits on group rides and improving your performance in time trials or races where sustained efforts matter.

BigKev

Workout structure

  • 1:30 min @ 45% (45w)
  • 1:30 min @ 55% (55w)
  • 20 sec @ 125% (125w)
  • 3 min @ 65% (65w)
  • 20 sec @ 125% (125w)
  • 3 min @ 75% (75w)
  • 20 sec @ 125% (125w)
  • 2 min @ 55% (55w)
  • 5 min @ 95% (95w)
  • 3 min @ 50% (50w)
  • 3 min @ 115% (115w)
  • 1 min @ 50% (50w)
  • 10X
    • 1 min @ 103% (103w)
    • 1 min @ 77% (77w)
  • 2 min @ 50% (50w)
  • 1:40 min @ 75% (75w)
  • 1:40 min @ 69% (69w)
  • 1:40 min @ 65% (65w)
  • 1:40 min @ 60% (60w)
  • 1:40 min @ 56% (56w)
  • 1:40 min @ 50% (50w)