Anaerobic

LT-W6 Lactate Threshold: 4 × 10-minute Intervals with Sub-Lactate Threshold and Neuromuscular Power Bursts

  • Cycling
  • 2h 46mTime
  • 215Stress
  • 0.88Intensity
  • 35Popularity

About this workout

This workout features 4 × 10-minute intervals at 100% FTP with brief recoveries, effectively mixing lactate threshold work with neuromuscular bursts, perfect for developing that explosive kick needed to close gaps or respond to race attacks. It's a classic session for building raw sprinting power and lactate tolerance, ideal for those tough group rides or critical power efforts.

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Workout structure

  • 20 min @ 56-75% (56-75w)
  • 4X
    • 10 min @ 100-105% (100-105w)
    • Rest 5 min @ 55% (55w)
  • 20 min @ 80-85% (80-85w)
  • 10X
    • 10 sec @ 200% (200w)
    • Rest 2 min @ 88-93% (88-93w)
  • 30 min @ 70-85% (70-85w)
  • 15 min @ 85-56% (85-56w)