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Mixed Lactate Shuttle System

Comprehensive lactate shuttle combining multiple patterns
1h 5m Duration
9
Intensity
57
Training stress
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Workout Segments

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

5min Skill Development

5-minute skill work with single-leg drills and cadence
timer
Duration 5m
mode_heat
Intensity 2
bolt
Power 45% - 60% FTP
favorite
Heart Rate 62% - 70% Max HR

1min @ 112% FTP

1-minute over-under 'over' portion at 112% FTP
timer
Duration 1m
mode_heat
Intensity 9
bolt
Power 112% - 112% FTP
favorite
Heart Rate 85% - 94% 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

1min @ 112% FTP

1-minute over-under 'over' portion at 112% FTP
timer
Duration 1m
mode_heat
Intensity 9
bolt
Power 112% - 112% FTP
favorite
Heart Rate 85% - 94% 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

1min @ 112% FTP

1-minute over-under 'over' portion at 112% FTP
timer
Duration 1m
mode_heat
Intensity 9
bolt
Power 112% - 112% FTP
favorite
Heart Rate 85% - 94% 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

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

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