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
Workout Segments
Pro Team Warmup
Progressive WorldTour team warmup with neuromuscular activation
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Duration
15m
mode_heat
Intensity
4
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Power
50% - 85% FTP
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Heart Rate
65% - 80% Max HR
Extended Pro Zone 2
Extended professional Zone 2 for elite lactate clearance development
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Duration
1h
mode_heat
Intensity
4
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Power
65% - 75% FTP
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Heart Rate
70% - 78% Max HR
Skill Recovery Block
Active recovery with single-leg drills and cadence work
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Duration
8m
mode_heat
Intensity
2
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Power
45% - 60% FTP
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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
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Duration
15m
mode_heat
Intensity
2
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Power
40% - 55% FTP
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Heart Rate
60% - 68% Max HR