Lactate shuttle #1

• 03:00 @ 50% FTP
• 01:00 @ 60% FTP
• 01:00 @ 65% FTP
• 01:00 @ 81% FTP
• 01:00 @ 106% FTP
• 02:00 @ 50% FTP
• 04:00 @ 85% FTP
• 03:00 @ 50% FTP
• 03:00 @ 110% FTP
• 01:00 @ 50% FTP
• 6x

  01:30 @ 103% FTP,
  00:45 @ 65% FTP
• 05:00 @ 50% FTP
• 03:00 @ 110% FTP
• 01:00 @ 50% FTP
• 6x

  01:30 @ 103% FTP,
  00:45 @ 65% FTP
• 05:00 @ 50% FTP

Enter FTP

Sustaining high levels of lactate requires specific training. This ability to tolerate lactate only comes with precise intervals in training.

We can all produce a one-off effort to build lactate. With carefully planned intervals, we can maintain this high lactate level for an extended period. This is where the training effect happens!