3min @ 50% FTP1min @ 60% FTP1min @ 65% FTP1min @ 81% FTP1min @ 106% FTP2min @ 50% FTP4min @ 85% FTP3min @ 50% FTP3min @ 110% FTP1min @ 50% FTP6x 1min 30sec @ 103% FTP,
45sec @ 65% FTP
5min @ 50% FTP3min @ 110% FTP1min @ 50% FTP6x 1min 30sec @ 103% FTP,
45sec @ 65% FTP
5min @ 50% FTP
Workout overview

Duration: 1h 1m

Stress points: 76

Zone distribution

Z1: 20m

Z2: 11m

Z3: 5m

Z4: 18m

Z5: 7m

Z6: -

33%
18%
8%
30%
11%
0%

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, but with carefully planned intervals we can maintain this high level of lactate for an extended period. This is where the training effect happens!

✓ Available in Zwift More workouts like this

  • 1. Supra-Threshold #2

    1h 4m | 79 SP

  • 2. Zone 2 #1

    1h | 46 SP

  • 3. Lactate Shuttle #1

    1h 1m | 76 SP

  • 4. Tempo #3

    1h 2m | 65 SP

  • 5. Recovery Spin

    48m | 32 SP

  • 6. Threshold #6

    1h 4m | 81 SP

  • 7. Tempo-Surges #3

    1h 1m | 74 SP

Similar workouts

  • Lactate Shuttle #1

    1h 1m | 76 SP

  • Spaded Sweetie

    1h | 75 SP

  • Spaded Sweetie

    1h | 75 SP

  • 3. Lactate Shuttle #2

    57m | 70 SP

  • GC Coaching's Spaded Sweetie

    57m | 74 SP

  • The Kitchen Sink

    1h 4m | 75 SP

  • Race Simulation

    1h 10m | 87 SP

  • 4. Two Timer

    56m | 62 SP

  • Two Timer

    56m | 62 SP

  • Race Simulation

    1h 10m | 86 SP

  • Time Trial

    1h 13m | 85 SP

  • Time Trial

    1h 13m | 85 SP