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Landry's Rook Protocol

Advanced lactate shuttle: 3 x (1min @ 115-120% + 3min @ 98-101%) using segments
1h 5m Duration
10
Intensity
68
Training stress
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Workout Segments

Race Prep Warmup

Intensive pre-race warmup with opener efforts
timer
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
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

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
favorite
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
favorite
Heart Rate 60% - 68% Max HR