Professional Lactate Clearance
Extended Zone 2 session focused on lactate utilization capacity. Should comprise 80% of weekly training volume according to latest research.
2h 40m
Duration
Intensity
Training Stress
Download This Workout
Create a free account to download this workout in FIT and ZWO formats. Add your FTP and HR max to get personalized workouts tailored to your fitness level.
Workout Breakdown
Pro Team Warmup
Progressive WorldTour team warmup with neuromuscular activation
timer
Duration
15m
mode_heat
Intensity
4
bolt
Power
50% - 85% FTP
favorite
Heart Rate
65% - 80% Max HR
Extended Pro Zone 2
Extended professional Zone 2 for elite lactate clearance development
timer
Duration
1h
mode_heat
Intensity
4
bolt
Power
65% - 75% FTP
favorite
Heart Rate
70% - 78% Max HR
Skill Recovery Block
Active recovery with single-leg drills and cadence work
timer
Duration
8m
mode_heat
Intensity
2
bolt
Power
45% - 60% FTP
favorite
Heart Rate
62% - 70% Max HR
Extended Pro Zone 2
Extended professional Zone 2 for elite lactate clearance development
timer
Duration
1h
mode_heat
Intensity
4
bolt
Power
65% - 75% FTP
favorite
Heart Rate
70% - 78% Max HR
Pro Recovery Cooldown
Extended professional cooldown for optimal adaptation
timer
Duration
15m
mode_heat
Intensity
2
bolt
Power
40% - 55% FTP
favorite
Heart Rate
60% - 68% Max HR