Lactate Clearance

Duration 01:10:00 TSS 64 IF 0.74 Has instructions

warmup 10:00 @ 40% FTP - 55% FTP

02:00 @ 60%

02:00 @ 70%

02:00 @ 80%

02:00 @ 90%

05:00 @ 55%

00:30 @ 120%

01:30 @ 90%

02:00 @ 75%

00:30 @ 120%

01:30 @ 90%

02:00 @ 75%

00:30 @ 120%

01:30 @ 90%

02:00 @ 75%

05:00 @ 55%

00:30 @ 120%

01:30 @ 90%

02:00 @ 75%

00:30 @ 120%

01:30 @ 90%

02:00 @ 75%

00:30 @ 120%

01:30 @ 90%

02:00 @ 75%

03:00 @ 55%

05:00 @ 75%

cooldown 10:00 @ 55% FTP - 35% 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.

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