40/20's into Threshold

Duration 57:20 TSS 67 IF 0.84 Has instructions

05:00 @ 50%

00:30 @ 65%

00:30 @ 80%

03:00 @ 50%

00:40 @ 121%

00:30 @ 65%

10:00 @ 95%

10:00 @ 50%

00:40 @ 121%

00:30 @ 50%

10:00 @ 95%

05:00 @ 50%

By building up some lactate before completing a sub-threshold effort, you will be training your body to clear lactate while improving the efficiency of your aerobic system.

After warming up, you will complete 4min of 40/20, leading straight into a 10min sub-threshold.