Classic Over-Under Shuttle
Lactate shuttle with 2min over/under segments: 3 x (2min @ 105% + 2min @ 90%)
1h 15m
Duration
Intensity
Training Stress
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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
2min @ 105% FTP
2-minute over-under 'over' portion at 105% FTP
timer
Duration
2m
mode_heat
Intensity
8
bolt
Power
105% - 105% FTP
favorite
Heart Rate
85% - 92% Max HR
2min @ 90% FTP
2-minute over-under 'under' portion at 90% FTP
timer
Duration
2m
mode_heat
Intensity
6
bolt
Power
90% - 90% FTP
favorite
Heart Rate
80% - 87% Max HR
2min @ 105% FTP
2-minute over-under 'over' portion at 105% FTP
timer
Duration
2m
mode_heat
Intensity
8
bolt
Power
105% - 105% FTP
favorite
Heart Rate
85% - 92% Max HR
2min @ 90% FTP
2-minute over-under 'under' portion at 90% FTP
timer
Duration
2m
mode_heat
Intensity
6
bolt
Power
90% - 90% FTP
favorite
Heart Rate
80% - 87% Max HR
2min @ 105% FTP
2-minute over-under 'over' portion at 105% FTP
timer
Duration
2m
mode_heat
Intensity
8
bolt
Power
105% - 105% FTP
favorite
Heart Rate
85% - 92% Max HR
2min @ 90% FTP
2-minute over-under 'under' portion at 90% FTP
timer
Duration
2m
mode_heat
Intensity
6
bolt
Power
90% - 90% FTP
favorite
Heart Rate
80% - 87% Max HR
5min Recovery
5-minute active recovery between sets
timer
Duration
5m
mode_heat
Intensity
3
bolt
Power
50% - 60% FTP
favorite
Heart Rate
65% - 72% Max HR
2min @ 110% FTP
2-minute over-under 'over' portion at 110% FTP
timer
Duration
2m
mode_heat
Intensity
9
bolt
Power
110% - 110% FTP
favorite
Heart Rate
85% - 92% Max HR
2min @ 95% FTP
2-minute over-under 'under' portion at 95% FTP
timer
Duration
2m
mode_heat
Intensity
7
bolt
Power
95% - 95% FTP
favorite
Heart Rate
82% - 89% Max HR
2min @ 110% FTP
2-minute over-under 'over' portion at 110% FTP
timer
Duration
2m
mode_heat
Intensity
9
bolt
Power
110% - 110% FTP
favorite
Heart Rate
85% - 92% Max HR
2min @ 95% FTP
2-minute over-under 'under' portion at 95% FTP
timer
Duration
2m
mode_heat
Intensity
7
bolt
Power
95% - 95% FTP
favorite
Heart Rate
82% - 89% Max HR
2min @ 110% FTP
2-minute over-under 'over' portion at 110% FTP
timer
Duration
2m
mode_heat
Intensity
9
bolt
Power
110% - 110% FTP
favorite
Heart Rate
85% - 92% Max HR
2min @ 95% FTP
2-minute over-under 'under' portion at 95% FTP
timer
Duration
2m
mode_heat
Intensity
7
bolt
Power
95% - 95% FTP
favorite
Heart Rate
82% - 89% Max HR
5min Recovery
5-minute active recovery between sets
timer
Duration
5m
mode_heat
Intensity
3
bolt
Power
50% - 60% FTP
favorite
Heart Rate
65% - 72% Max HR
2min @ 105% FTP
2-minute over-under 'over' portion at 105% FTP
timer
Duration
2m
mode_heat
Intensity
8
bolt
Power
105% - 105% FTP
favorite
Heart Rate
85% - 92% Max HR
2min @ 90% FTP
2-minute over-under 'under' portion at 90% FTP
timer
Duration
2m
mode_heat
Intensity
6
bolt
Power
90% - 90% FTP
favorite
Heart Rate
80% - 87% Max HR
2min @ 105% FTP
2-minute over-under 'over' portion at 105% FTP
timer
Duration
2m
mode_heat
Intensity
8
bolt
Power
105% - 105% FTP
favorite
Heart Rate
85% - 92% Max HR
2min @ 90% FTP
2-minute over-under 'under' portion at 90% FTP
timer
Duration
2m
mode_heat
Intensity
6
bolt
Power
90% - 90% FTP
favorite
Heart Rate
80% - 87% Max HR
2min @ 105% FTP
2-minute over-under 'over' portion at 105% FTP
timer
Duration
2m
mode_heat
Intensity
8
bolt
Power
105% - 105% FTP
favorite
Heart Rate
85% - 92% Max HR
2min @ 90% FTP
2-minute over-under 'under' portion at 90% FTP
timer
Duration
2m
mode_heat
Intensity
6
bolt
Power
90% - 90% FTP
favorite
Heart Rate
80% - 87% 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