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Killian O'Brien

Workout library · Stimulus

Lactate Clearance cycling workouts

Surge above threshold, settle just under it, and teach the body to clear the cost.

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The Workouts

The Workouts

Every Lactate Clearance workout in the library

Every Lactate Clearance workout in the library

Every Lactate Clearance workout in the library

Killian O'Brien
Race Sim (Climb & Breakaway) power profile: 180 minutes, high intensity, RPE 7

Killian O'Brien

Race Sim (Climb & Breakaway)

180 min

·

High intensity

·

RPE 7

Jayco–AlUla
Vekta Workout

Matteo Cigala

W Prime Crusher

102 min

·

High intensity

·

RPE 9

Over & Unders 3x10m, a Lactate Clearance cycling workout from Matteo Cigala
Over & Unders 3x10m power profile: 69 minutes, high intensity, RPE 8

Matteo Cigala

Over & Unders 3x10m

69 min

·

High intensity

·

RPE 8

Ulisses Nunes Abbud
Vekta Workout

Ulisses Nunes Abbud

Tempo-Lactate Flush Intervals

120 min

·

Medium intensity

·

RPE 6

Ulisses Nunes Abbud
Vekta Workout

Ulisses Nunes Abbud

Over/Under Lactate Clearance

120 min

·

Medium intensity

·

RPE 7

Contour Endurance
Vekta Workout

John Cox | Contour Endurance

40/20s pre + post Threshold

165 min

·

High intensity

·

RPE 8

Decathlon CMA CGM Team - Vekta
Lactate Clearance power profile: 180 minutes, high intensity, RPE 9

Decathlon CMA CGM Team

Lactate Clearance

190 min

·

High intensity

·

RPE 9

The stimulus

Lactate Clearance, explained

What it is

Over-under and variable-pace intervals that alternate short surges above critical power with longer segments just below it. The "under" is not recovery; it is the working part, where lactate produced in the surge is used as fuel while still riding hard.

Why it matters

Why it matters

Races are not steady. The ability to absorb an attack, a short climb or a crosswind surge and return to a hard pace without blowing is what separates finishing in the group from being dropped. This is the trainable version of that ability.

If you ride it

If you ride it

The surges should feel manageable and the "unders" should feel like the real work. If you are recovering during the under, it is too easy; if you cannot finish the set, the surge is too hard or too long.

If you coach it

If you coach it

These sessions map directly onto race demands and are the best way to expose whether an athlete's W′ recovers under load. The W′ balance trace after the session shows the pattern clearly: it should dip on each surge and partially recover through the under.

In Vekta

In Vekta

The session's surges and unders are written in % of CP and personalised in Vekta. The W′ preview shows whether the athlete can complete the set as written; the post-ride analysis names each surge and the recovery between them.

Common questions

What is an over-under interval?

How far over and under should I go?

Is this a threshold or a VO2 max session?

Go deeper

W Prime - Your Battery Above Critical Power

W′ Explained: A Coach's Framework for Race Performance

The stimulus

Lactate Clearance, explained

What it is

Over-under and variable-pace intervals that alternate short surges above critical power with longer segments just below it. The "under" is not recovery; it is the working part, where lactate produced in the surge is used as fuel while still riding hard.

Why it matters

Races are not steady. The ability to absorb an attack, a short climb or a crosswind surge and return to a hard pace without blowing is what separates finishing in the group from being dropped. This is the trainable version of that ability.

If you ride it

The surges should feel manageable and the "unders" should feel like the real work. If you are recovering during the under, it is too easy; if you cannot finish the set, the surge is too hard or too long.

If you coach it

These sessions map directly onto race demands and are the best way to expose whether an athlete's W′ recovers under load. The W′ balance trace after the session shows the pattern clearly: it should dip on each surge and partially recover through the under.

In Vekta

The session's surges and unders are written in % of CP and personalised in Vekta. The W′ preview shows whether the athlete can complete the set as written; the post-ride analysis names each surge and the recovery between them.

Common questions

What is an over-under interval?

How far over and under should I go?

Is this a threshold or a VO2 max session?

Go deeper

W Prime - Your Battery Above Critical Power

W′ Explained: A Coach's Framework for Race Performance

Ride these Lactate Clearance workouts in Vekta, scaled to your numbers

Start 14-Day Free Trial

Book a demo

Ride these Lactate Clearance workouts in Vekta, scaled to your numbers

Start 14-Day Free Trial

Book a demo

Ride these Lactate Clearance workouts in Vekta, scaled to your numbers

Start 14-Day Free Trial

Book a demo