5 4 2 1 03

Speed Build 6 – Lactate Work

Start in 1:00

Next

This Session:Warm Up: 3 mins easy + 6 x 10 sec spins (6:00)

Pre fatigue:

Set 1 3 mins hard effort

2 mins rest

3 x 1 min hard effort

Set 2: Lactate set – aim to raise lactate threshold

Cool Down: 5 mins easy spin

Total: 40:00

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Next

Gear Small middle

Time 3:00

Effort % 50%

RPM 90-100

Detail Gentle warm-up

Now

Start in 30 secs

Next

Warm Up:

3 mins very easy

6 x 10 fast spins with 10 sec rest

Gears:

- Big or middle refers to front cog

- Middle/biggest/smallest refers to rear cassette

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Next

Gear Small middle

Time 10 sec

Effort % 85%

RPM 120+

Detail Warm-up

Now

Gear Small middle

Time 3:00

Effort % 50%

RPM 90-100

Detail Gentle warm-up

5 4 2 1 03

Now

Gear Small middle

Time 10 sec

Effort % 85%

RPM 120+

Detail Warm-up

5 4 2 1 03

Now

Gear Small middle

Time 10 sec

Effort % 50%

RPM

Detail Warm-up

5 4 2 1 03

Now

Gear Small middle

Time 10 sec

Effort % 85%

RPM 120+

Detail Warm-up

5 4 2 1 03

Now

Gear Small middle

Time 10 sec

Effort % 50%

RPM

Detail Warm-up

5 4 2 1 03

Now

Gear Small middle

Time 10 sec

Effort % 85%

RPM 120+

Detail Warm-up

5 4 2 1 03

Now

Gear Small middle

Time 10 sec

Effort % 50%

RPM

Detail Warm-up

5 4 2 1 03

Now

Gear Small middle

Time 10 sec

Effort % 85%

RPM 120+

Detail Warm-up

5 4 2 1 03

Now

Gear Small middle

Time 10 sec

Effort % 50%

RPM

Detail Warm-up

5 4 2 1 03

Now

Gear Small middle

Time 10 sec

Effort % 85%

RPM

Detail Warm-up

5 4 2 1 03

Now

Gear Small middle

Time 10 sec

Effort % 50%

RPM

Detail Warm-up

5 4 2 1 03

Now

Gear Small middle

Time 10 sec

Effort % 85%

RPM

Detail Warm-up

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Now

Gear Small middle

Time 10 sec

Effort % 50%

RPM

Detail Warm-up

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Now

1 Minute Recovery

Small middle, Easy Spin

Next

-3 mins 90% effort-2 mins easy-3 x 1 min 100% effort

Choose your own gear and cadence – just make sure your effort level is met

Next

Gear your choice

Time 3 mins

Effort % 90%

RPM your choice

Detail Settle in to a hard 90% effort

5 4 2 1 03

Now

Gear your choice

Time 3 mins

Effort % 90%

RPM -your choice

Detail Settle in to a hard 90% effort

2 mins easy to follow – earn it!

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Now

Gear Small, middle of rear cassette

Time 2 mins

Effort % 60%

RPM -

Detail 2 min rest ready for some hard effort, keep easy spinning

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Now

Gear your choice

Time 1 min

Effort % 100%

RPM -your choice

Detail Max effort for full minute

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Now

Gear Small, middle of rear cassette

Time 1 min

Effort % 60%

RPM -

Detail 1 min easy spin

Ready for 2nd 1 min max effort

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Now

Gear your choice

Time 1 min

Effort % 100%

RPM -your choice

Detail Max effort for full minute

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Now

Gear Small, middle of rear cassette

Time 1 min

Effort % 60%

RPM -

Detail 1 min easy spin

Ready for last 1 min max effort

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Now

Gear your choice

Time 1 min

Effort % 100%

RPM -your choice

Detail Max effort for full minute

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Now

1 Minute Recovery

Small, middle, Easy Spin

Next

-5 x 2 min lactate burn with 2 min rest-Choose gear and cadence-100% effort-Hit the burn and hold-Important to maintain burn and not drop below

Next

Gear your choice

Time 2 mins

Effort % 100%

RPM your choice

Detail Hit the burn and hold – 2 mins rest coming up

5 4 2 1 03

Now

Gear your choice

Time 2 mins

Effort % 100%

RPM your choice

Detail Hit the burn and hold – 2 mins rest coming up 1/5

Next

Gear Small ring

Time 2 mins

Effort % 30-50%

RPM your choice

Detail Really easy, spin legs to flush lactate

5 4 2 1 03

Now

Gear Small ring

Time 2 mins

Effort % 30-50%

RPM your choice

Detail Really easy, spin legs to flush lactate

Next

Gear your choice

Time 2 mins

Effort % 100%

RPM your choice

Detail Hit the burn and hold – 2 mins rest coming up

5 4 2 1 03

Now

Gear your choice

Time 2 mins

Effort % 100%

RPM your choice

Detail Hit the burn and hold – 2 mins rest coming up 2/5

Next

Gear Small ring

Time 2mins

Effort % 30-50%

RPM your choice

Detail Really easy, spin legs to flush lactate

5 4 2 1 03

Now

Gear Small ring

Time 2mins

Effort % 30-50%

RPM your choice

Detail Really easy, spin legs to flush lactate

Next

Gear your choice

Time 2 mins

Effort % 100%

RPM your choice

Detail Hit the burn and hold – 2 mins rest coming up

5 4 2 1 03

Now

Gear your choice

Time 2 mins

Effort % 100%

RPM your choice

Detail Hit the burn and hold – 2 mins rest coming up 3/5

Next

Gear Small ring

Time 2mins

Effort % 30-50%

RPM your choice

Detail Really easy, spin legs to flush lactate

5 4 2 1 03

Now

Gear Small ring

Time 2mins

Effort % 30-50%

RPM your choice

Detail Really easy, spin legs to flush lactate

Next

Gear your choice

Time 2 mins

Effort % 100%

RPM your choice

Detail Hit the burn and hold – 2 mins rest coming up

5 4 2 1 03

Now

Gear your choice

Time 2 mins

Effort % 100%

RPM your choice

Detail Hit the burn and hold – 2 mins rest coming up 4/5

Next

Gear Small ring

Time 2mins

Effort % 30-50%

RPM your choice

Detail Really easy, spin legs to flush lactate

5 4 2 1 03

Now

Gear Small ring

Time 2mins

Effort % 30-50%

RPM your choice

Detail Really easy, spin legs to flush lactate

Next

Gear your choice

Time 2 mins

Effort % 100%

RPM your choice

Detail Hit the burn and hold – 2 mins rest coming up

5 4 2 1 03

Now

Gear your choice

Time 2 mins

Effort % 100%

RPM your choice

Detail Hit the burn and hold last one

Next

Gear Small ring

Time 5 mins

Effort % 30-50%

RPM your choice

Detail Cool down

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Now

Gear Small ring

Time 5mins

Effort % 30-50%

RPM your choice

Detail Cool down – really important to complete to flush remaining lactate

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Well done!!Speed Build 6 was brought to you by

www.tigerfrog.co.uk