Lactate Clearance

• 10:00 @ 40% FTP - 55% FTP
• 02:00 @ 60% FTP
• 02:00 @ 70% FTP
• 02:00 @ 80% FTP
• 02:00 @ 90% FTP
• 05:00 @ 55% FTP
• 00:30 @ 120% FTP
• 01:30 @ 90% FTP
• 02:00 @ 75% FTP
• 00:30 @ 120% FTP
• 01:30 @ 90% FTP
• 02:00 @ 75% FTP
• 00:30 @ 120% FTP
• 01:30 @ 90% FTP
• 02:00 @ 75% FTP
• 05:00 @ 55% FTP
• 00:30 @ 120% FTP
• 01:30 @ 90% FTP
• 02:00 @ 75% FTP
• 00:30 @ 120% FTP
• 01:30 @ 90% FTP
• 02:00 @ 75% FTP
• 00:30 @ 120% FTP
• 01:30 @ 90% FTP
• 02:00 @ 75% FTP
• 03:00 @ 55% FTP
• 05:00 @ 75% FTP
• 10:00 @ 55% FTP - 35% FTP

Enter FTP

After completing a good warmup, today we have three repetitions of the following cycle: 30sec ' all-out ' followed by a 90sec at a brisk pace below FTP but still hard enough that it will stress the aerobic system to use lactate produced, and then a further 2min at a more comfortable pace before repeating the cycle.

We complete two sets of this work before ending the session with 5min in Zone 3 to shuttle lactate that remains in the legs.