Workout of the week: Increase your lactate threshold

by Terra James, Team KENDA

This trainer workout is brought to you by Terra James (who is coached by The Fix Studio) who races for Team KENDA out of Minneapolis. The workout is designed to increase your lactate threshold.

Terra's training can be tricky as she live in Minneapolis, MN. This means she goes from rollers (with resistance) to Redlands. However, if trained correctly this isn't an issue, and all her training is all based on power and TSS scores. Terra enjoys this workout because it highlights her strength in sprinting, and she typically does the 120% at 100+ rpms.

One great tip Terra received from her coach Larry Foss: "You can only train as hard as you can recover."

All %'s given are as percentages of FTP.

Warm Up (12 minutes and 90+ rpm):
2' @ 70%
2' @ 80%
2' @ 90%
2' @ 100%
1' @ 110%
1' @ 120%
1' @ 90%
1' @ 70%

Main Set (54 minutes and 90+ rpm):
3 x 18 minutes with 3 minutes rest between sets
3' @ 90%
1' @ 120%
1' @ 90%
1' Rest
3' @ 90%
1' @ 120%
1' @ 90%
1' Rest
3' @ 90%
1' @ 120%
1' @ 90%
3' Rest

Cool Down (5 minutes @ 50%)

Learn more about Terra atΒ http://terrajames.com.