3min from 45 to 55% FTP20sec @ 125% FTP3min from 56 to 65% FTP20sec @ 125% FTP3min from 66 to 75% FTP20sec @ 125% FTP2min @ 55% FTP5min @ 95% FTP3min @ 50% FTP3min @ 115% FTP1min @ 50% FTP10x 1min @ 100% FTP,
1min @ 77% FTP
2min @ 50% FTP10min from 75 to 50% FTP
Workout overview

Duration: 56m

Stress points: 66

Zone distribution

Z1: 16m

Z2: 11m

Z3: 10m

Z4: 15m

Z5: 3m

Z6: 1m

29%
19%
18%
27%
5%
2%

Lactate is a fuel source for your body. Using this knowledge we can add an additional trigger to your lactate shuttling system.

By first raising lactate levels to a high concentration in the opening effort, we can then maintain this level for an extended period with balanced interval training.

This is achieved by exercising at a level that represents a balance between lactate accumulation and lactate combustion.

No longer available in Zwift* More workouts like this

*From Zwift 1.49 (early October 2023), Zwift has decided to reorganize its workout library into new collections. Use More workouts like this to find identical workouts in new workout collections or training plans in Zwift. Workouts that are no longer available in Zwift can be downloaded from the official Zwift forum. See more info here: FAQ: How do I obtain and use old Zwift workouts that are no longer available in Zwift?.

  • 1. Over Ones

    1h 10m | 93 SP

  • 2. Strength Reloaded

    1h 12m | 86 SP

  • 3. Under Ones

    57m | 56 SP

  • 4. Intensive Anaerobic

    55m | 45 SP

  • 5. Extensive Anaerobic 1min

    1h 3m | 71 SP

  • 6. Max Aerobic

    1h | 70 SP

  • 7. Intensive Aerobic

    56m | 52 SP

  • 8. Lactate Shuttling

    56m | 66 SP

  • 9. Race Day

    55m | 66 SP

  • 10. Capacity Reloaded

    1h 10m | 90 SP

  • 1. 30/15's with Threshold

    1h | 84 SP

  • 2. Capacity into Sweet Spot

    1h | 75 SP

  • 3. Capacity with Tempo

    1h 1m | 69 SP

  • 4. 2 x 12min Test

    1h 3m | 62 SP

Similar workouts

  • Lactate Shuttling

    56m | 66 SP

  • Sid's Pyramid Adventure

    1h | 64 SP

  • Over the top

    1h 5m | 66 SP

  • Over The Top

    1h 5m | 65 SP

  • 1. Aerobic Power

    1h | 68 SP

  • Aerobic Power

    1h | 68 SP

  • Over the Top

    1h 5m | 65 SP

  • SZRGWO 01.4

    51m | 68 SP

  • 2. TUE: Gentle Squeeze

    53m | 61 SP

  • Gentle Squeeze

    53m | 61 SP

  • Paul Shanley Pyramids

    1h 10m | 81 SP

  • Day 5 - 6+1+3 #1

    1h 10m | 79 SP