Lactate-threshold intervals

• Cycling
• 1hTime
• 60Stress
• 0.78Intensity
• 355Popularity

About this workout

Get ready for a classic workout with these lactate-threshold intervals, featuring 5 sets of Billat-style bursts that sharpen your ability to sustain a solid pace on group rides and time trials. This session builds your endurance just below threshold, making it a perfect mid-week staple to keep your legs strong and ready for tougher efforts ahead.

Workout structure

• 5 min @ 40-60% (40-60w)
• 2 min @ 70% (70w)
• 30 sec @ 60% (60w)
• 1:30 min @ 80% (80w)
• 30 sec @ 60% (60w)
• 1:30 min @ 89% (89w)
• 6 min @ 50% (50w)
• 3X
  • 1 min @ 89% (89w)
  • Rest 1 min @ 88% (88w)
• 2 min @ 50% (50w)
• 3X
  • 1 min @ 89% (89w)
  • Rest 1 min @ 88% (88w)
• Rest 2 min @ 50% (50w)
• 3X
  • 1 min @ 89% (89w)
  • Rest 1 min @ 88% (88w)
• Rest 2 min @ 50% (50w)
• 3X
  • 1 min @ 89% (89w)
  • Rest 1 min @ 88% (88w)
• 2 min @ 50% (50w)
• 3X
  • 1 min @ 89% (89w)
  • Rest 1 min @ 88% (88w)
• 2 min @ 50% (50w)
• 3 min @ 40% (40w)