This week’s workout of the week is a perfect one to do as you’re transitioning from base training (or post-race recovery) to a race-specific training block. It takes just an hour and wakes up your legs to remember lactate threshold pace. It is a great workout, but is not so challenging that you can’t complete the intervals even if you haven’t done any lactate threshold training in quite awhile.
Warm up for 15 minutes on your CompuTrainer in “erg” mode, which allows you to adjust the power output required of your legs (and does not require you be connected to a computer). Gradually increase your power throughout the warmup. Be sure to calibrate the Computrainer after warming up for at least 10 minutes so you have an accurate power reading during the workout.
Get your legs ready to work hard by doing a couple of warmup intervals- 2 minutes @ tempo power (approximately 89%-93% of your lactate threshold power); 1 minute recovery; then 1 minute @ lactate threshold power; 1 minute recovery. Then repeat the warmup set once more.
If you don’t know your lactate threshold power, the most accurate method to determine it is a blood lactate test, but you can also estimate it using a field test (typically a time trial on the road or on your CompuTrainer). In the absence of any of this information, taking a guess at your LT for this particular workout is fine – start out at a power level that feels pretty hard but somewhat sustainable and try to sustain that same power output throughout all of the intervals. If you feel like you can barely make it through the last set, you did it right!
For the main set- you’ll do:
3 sets of: 4 x 2 minutes @ lactate threshold power, with 30 seconds of recovery between each 2 minute interval. Take a full 1 minute recovery at the end of each 4 x 2 minute set.
Using CompuTrainer’s “erg” mode, you’ll increase your desired power output to your desired power output or each of the 2 minute intervals, then back down to an easy spin for the recovery intervals.
Cool down for 10 minutes and you’re all done in one hour!