Lactate Shuttle Sweet Spot

• Cycling
• 1h 5mTime
• 66Stress
• 0.78Intensity

About this workout

2 x 15-minute lactate shuttle intervals in the Sweet Spot power range. The purpose of this workout is to build threshold with additional focus on lactate management/shuttling to better prepare for harder efforts.

Workout structure

• Active 5 min @ 50-70% (50-70w)
• Active 1 min @ 80% (80w) 90 rpm
• Active 1 min @ 65% (65w)
• Active 1 min @ 85% (85w) 95 rpm
• Active 1 min @ 65% (65w)
• Active 1 min @ 90% (90w) 100 rpm
• Active 1 min @ 65% (65w)
• Active 2:40 min @ 65% (65w)
• 4X
  • Active 20 sec @ 125% (125w) 95 rpm
  • Active 30 sec @ 50% (50w)
• Active 10 min @ 65% (65w) 85 rpm
• 3X
  • Active 1 min @ 104% (104w) 90 rpm
  • Active 4 min @ 80% (80w) 80 rpm
• Active 3 min @ 35-55% (35-55w)
• 3X
  • Active 1:10 min @ 104% (104w) 90 rpm
  • Active 4 min @ 80% (80w) 80 rpm
• Active 4:30 min @ 50-35% (50-35w)