Landry's Rook Protocol
Advanced lactate shuttle: 3 x (1min @ 115-120% + 3min @ 98-101%) using segments
1h 5m
Duration
Intensity
Training Stress
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Workout Breakdown
Race Prep Warmup
Intensive pre-race warmup with opener efforts
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Duration
20m
mode_heat
Intensity
4
bolt
Power
55% - 110% FTP
favorite
Heart Rate
70% - 88% Max HR
1min @ 115% FTP
1-minute high-intensity effort at 115% FTP (Landry Rook)
timer
Duration
1m
mode_heat
Intensity
9
bolt
Power
115% - 115% FTP
favorite
Heart Rate
88% - 95% Max HR
3min @ 98% FTP
3-minute sustained effort at 98% FTP (Landry Rook under)
timer
Duration
3m
mode_heat
Intensity
8
bolt
Power
98% - 98% FTP
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Heart Rate
82% - 90% Max HR
1min @ 115% FTP
1-minute high-intensity effort at 115% FTP (Landry Rook)
timer
Duration
1m
mode_heat
Intensity
9
bolt
Power
115% - 115% FTP
favorite
Heart Rate
88% - 95% Max HR
3min @ 98% FTP
3-minute sustained effort at 98% FTP (Landry Rook under)
timer
Duration
3m
mode_heat
Intensity
8
bolt
Power
98% - 98% FTP
favorite
Heart Rate
82% - 90% Max HR
1min @ 115% FTP
1-minute high-intensity effort at 115% FTP (Landry Rook)
timer
Duration
1m
mode_heat
Intensity
9
bolt
Power
115% - 115% FTP
favorite
Heart Rate
88% - 95% Max HR
3min @ 98% FTP
3-minute sustained effort at 98% FTP (Landry Rook under)
timer
Duration
3m
mode_heat
Intensity
8
bolt
Power
98% - 98% FTP
favorite
Heart Rate
82% - 90% Max HR
5min Recovery
5-minute active recovery between sets
timer
Duration
5m
mode_heat
Intensity
3
bolt
Power
50% - 60% FTP
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Heart Rate
65% - 72% Max HR
1min @ 120% FTP
1-minute very high-intensity effort at 120% FTP (Landry Rook)
timer
Duration
1m
mode_heat
Intensity
10
bolt
Power
120% - 120% FTP
favorite
Heart Rate
88% - 95% Max HR
3min @ 101% FTP
3-minute sustained effort at 101% FTP (Landry Rook under)
timer
Duration
3m
mode_heat
Intensity
8
bolt
Power
101% - 101% FTP
favorite
Heart Rate
85% - 92% Max HR
1min @ 120% FTP
1-minute very high-intensity effort at 120% FTP (Landry Rook)
timer
Duration
1m
mode_heat
Intensity
10
bolt
Power
120% - 120% FTP
favorite
Heart Rate
88% - 95% Max HR
3min @ 101% FTP
3-minute sustained effort at 101% FTP (Landry Rook under)
timer
Duration
3m
mode_heat
Intensity
8
bolt
Power
101% - 101% FTP
favorite
Heart Rate
85% - 92% Max HR
1min @ 120% FTP
1-minute very high-intensity effort at 120% FTP (Landry Rook)
timer
Duration
1m
mode_heat
Intensity
10
bolt
Power
120% - 120% FTP
favorite
Heart Rate
88% - 95% Max HR
3min @ 101% FTP
3-minute sustained effort at 101% FTP (Landry Rook under)
timer
Duration
3m
mode_heat
Intensity
8
bolt
Power
101% - 101% FTP
favorite
Heart Rate
85% - 92% Max HR
Pro Recovery Cooldown
Extended professional cooldown for optimal adaptation
timer
Duration
15m
mode_heat
Intensity
2
bolt
Power
40% - 55% FTP
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Heart Rate
60% - 68% Max HR