Lactate Shuttles + Tempo

• Cycling
• 3h 30mTime
• 223Stress
• 0.80Intensity
• 115Popularity

About this workout

This workout combines lactate shuttles with a classic tempo effort, featuring 10 intervals of 7 minutes at 90% FTP to push your aerobic ceiling while enhancing endurance. It's perfect for building the stamina needed for sustained efforts in group rides or when tackling challenging climbs, making it a staple for any serious cyclist.

Workout structure

• 5 min @ 45% (45w)
• 5 min @ 50% (50w)
• 5 min @ 55% (55w)
• 5 min @ 60% (60w)
• 10X
  • 1 min @ 110% (110w)
  • Rest 1 min @ 67% (67w)
• 10 min @ 60% (60w)
• 10X
  • 1 min @ 110% (110w)
  • Rest 1 min @ 67% (67w)
• 10 min @ 60% (60w)
• 10X
  • 7 min @ 90% (90w)
  • Rest 3 min @ 50% (50w)
• 15 min @ 60% (60w)
• 5 min @ 55% (55w)
• 5 min @ 50% (50w)
• 5 min @ 45% (45w)