Turbo: Sweetspot and lactate tolerance sets

• Cycling
• 58mTime
• 152Stress
• 1.25Intensity
• 335Popularity

About this workout

This workout features intense bursts of 20-second efforts at 300% FTP, designed to boost your anaerobic capacity and lactate tolerance, perfect for closing gaps in a race or powering through tough group ride kicks. It’s a punishing yet effective way to enhance your sweet spot training while developing that crucial lactate shuttle.

Workout structure

• 2 min @ 40% (40w)
• 2 min @ 50% (50w)
• 2 min @ 60% (60w)
• 2 min @ 70% (70w)
• 2 min @ 80% (80w)
• 2 min @ 40% (40w)
• 5 min @ 87-95% (87-95w)
• 6X
  • 20 sec @ 300% (300w)
  • Rest 40 sec @ 40% (40w)
• 4:20 min @ 40% (40w)
• 5 min @ 87-95% (87-95w)
• 6X
  • 20 sec @ 300% (300w)
  • Rest 40 sec @ 40% (40w)
• 4:20 min @ 40% (40w)
• 5 min @ 87-95% (87-95w)
• 6X
  • 20 sec @ 300% (300w)
  • Rest 40 sec @ 40% (40w)
• 4:20 min @ 40% (40w)