Lerket
Lerketﾠs 4x3.75-minute intervals at 106% FTP.ﾠ Each interval is separated by a 11 minute and 45 second recovery valley.
A noticeable drop from typical VO2 Max power allows far greater time at a potentially very productive power output well above your current sustainable power.
The intent is to build greater muscular endurance and mental toughness by working at a high percentage of your maximal oxygen uptake with repeats that thoroughly stress your aerobic system.
Shoot for a cadence above 85rpm, above 95rpm if possible.
- Author: purepose
- Sport: bike
- Duration: 60 min
- Dominant zone: VO2Max
- Intensity: 0.76
- Created: 2021-09-30T13:17:41.213Z
- Updated: 2026-04-22T10:51:57.093Z
Structure
- 1:15 min @ 50% (50w)
- 1:30 min @ 72% (72w)
- 1:30 min @ 96% (96w)
- 4 min @ 50% (50w)
- 3:45 min @ 106% (106w)
- 11:45 min @ 40% (40w)
- 3:30 min @ 106% (106w)
- 11:45 min @ 40% (40w)
- 3:45 min @ 106% (106w)
- 11:45 min @ 40% (40w)
- 3:30 min @ 106% (106w)
- 2 min @ 40-30% (40-30w)