Workouts» Less than 30 minutes to burn »

Lactate Shuttle Short

8min @ 85rpm, from 50 to 75% FTP
3min @ 100rpm, 120% FTP
8x 1min @ 85rpm, 70% FTP,
1min @ 95rpm, 110% FTP
1min @ 100rpm, 120% FTP
2min @ 85rpm, 50% FTP
Workout overview

Duration: 30m

Stress points: 43

Zone distribution

Z1: 5m

Z2: 13m

Z3: -

Z4: -

Z5: 8m

Z6: 4m

17%
43%
0%
0%
27%
13%

Ever heard of lactic acid? People associate it with burning muscles, but it's actually critical for performance during endurance sports. This workout improves your ability to use lactic acid as energy. In other words, if it burns, it's working!

✓ Available in Zwift More workouts like this

Back to top

All workouts in 

Less than 30 minutes to burn

  • 2 by 2

    30m | 42 SP

    View >

  • 3-2-1

    1.8 km | 43 SP

    View >

  • At/Overs

    20m | 29 SP

    View >

  • Brisk Burn

    16m | 17 SP

    View >

  • Broken Tempo

    1.7 km | 38 SP

    View >

  • Calorie Crush

    25m | 31 SP

    View >

  • Control The Burn

    15m | 17 SP

    View >

  • Down and Up the Ladder

    1.8 km | 40 SP

    View >

  • Emily's Short Mix

    30m | 44 SP

    View >

  • Expand

    30m | 33 SP

    View >

  • Flash Burn

    27m | 28 SP

    View >

  • Heat Wave

    19m | 23 SP

    View >

  • Hill + Tempo #1

    1.2 km | 22 SP

    View >

  • Hill + Tempo #2

    1.8 km | 32 SP

    View >

  • Inspire

    1.8 km | 48 SP

    View >

  • Instant Inferno

    18m | 21 SP

    View >

  • Jon's Short Mix

    30m | 45 SP

    View >

  • Knife-edge

    20m | 29 SP

    View >

  • Lactate Shuttle Short

    30m | 43 SP

    View >

  • Ladder Intervals

    1.8 km | 40 SP

    View >

  • Lavendar Unicorn

    30m | 39 SP

    View >

  • Lunar Light

    19m | 24 SP

    View >

  • Micro Wave

    16m | 21 SP

    View >

  • Miracle

    20m | 23 SP

    View >

  • Over/Unders #1

    1.8 km | 44 SP

    View >

  • Over/Unders #2

    1.8 km | 45 SP

    View >

  • Over/Unders #3

    1.8 km | 46 SP

    View >

  • Pyramid Strides 1

    1.6 km | 36 SP

    View >

  • Pyramid Strides 2

    1.7 km | 41 SP

    View >

  • Sevens

    30m | 34 SP

    View >

  • Tempo Run

    1.7 km | 38 SP

    View >

  • Tempo Run with Surges

    1.8 km | 44 SP

    View >

  • The 30/40 Remixed #1

    1.2 km | 24 SP

    View >

  • The 30/40 Remixed #2

    1.5 km | 31 SP

    View >

  • The 30/40 Remixed #3

    1.8 km | 39 SP

    View >

  • Through The Hills #1

    1.2 km | 20 SP

    View >

  • Through The Hills #2

    1.8 km | 31 SP

    View >

  • Twenty Torch

    20m | 21 SP

    View >

  • Vault

    20m | 26 SP

    View >

  • Wave Rider

    30m | 39 SP

    View >

  • Wild Iris

    23m | 30 SP

    View >

Similar workouts

  • 5. Crit City Downtown Dolphin

    40m | 52 SP

    View >

  • 5. Crit City Downtown Dolphin

    40m | 52 SP

    View >

  • INEOS Grenadiers: All Rounder

    46m | 49 SP

    View >

  • Threshold Endurance

    1h 29m | 127 SP

    View >

  • z5 3 sets of 1min/1:30/2 min

    55m | 60 SP

    View >

  • Anaerobic Slide High

    1h 19m | 88 SP

    View >

  • Anaerobic Slide Medium

    1h 19m | 81 SP

    View >

  • 50 Shades of Power!

    1h | 75 SP

    View >

  • 6. Push the Pain Barrier

    49m | 54 SP

    View >

  • The Dragon

    1h | 70 SP

    View >

  • GC Coaching's Spaded Sweetie

    57m | 74 SP

    View >

  • Bex Rimmington Maximal Efforts

    1h 3m | 71 SP

    View >