IMPROVE YOUR ABILITY TO CLEAR AND TOLERATE BLOOD LACTATE.
LACTATE TOLERANCE WORKOUT
This HIIT workout is a blend of speed and endurance and will improve your ability to resist fatigue during very hard efforts with a high cadence. This type of high intensity interval training/HIIT is a great way to try and increase not only your ability in upper zones but also recovery due to the limited period in between the efforts.
Best to execute this workout on an indoor trainer, long flat road with a headwind and little to no traffic or on a long hill with a 2 to 4 percent grade.
Warm-up: 15 minute ramp with 30 second activation efforts.
Main-set: Do 3 sets. Each HIIT set consists of 10 reps alternating efforts, 30 seconds very hard - targeting Zone 6 power and 30 seconds easy efforts. Once you have completed 10 reps pedal easy for 5 minutes and then repeat the 30/30 set.
Tip: Settle in by allowing your legs to set the pace for the first half of each set. Commit fully to the required 30 second max effort. If training outdoors - focus on controlling the bike instead of reading the device data screen.
What the 30 second Zone 6 effort should feel like: RPE >7, very hard and short efforts that should bring a severe sensation of leg fatigue, where you can barely breath and able to speak a few words.
Cool-down: 10 minutes of easy riding.
ZWIFT power version - download here.
GARMIN, WAHOO and other FIT power version - download here.