Workout library · Stimulus
Lactate Clearance cycling workouts
Surge above threshold, settle just under it, and teach the body to clear the cost.
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)
180 min
·
High intensity
·
RPE 7
Matteo Cigala
Over & Unders 3x10m
69 min
·
High intensity
·
RPE 8
Ulisses Nunes Abbud
Tempo-Lactate Flush Intervals
120 min
·
Medium intensity
·
RPE 6
Ulisses Nunes Abbud
Over/Under Lactate Clearance
120 min
·
Medium intensity
·
RPE 7
John Cox | Contour Endurance
40/20s pre + post Threshold
165 min
·
High intensity
·
RPE 8
Decathlon CMA CGM Team
Lactate Clearance
180 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?
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?
Ride these Lactate Clearance workouts in Vekta, scaled to your numbers
Ride these Lactate Clearance workouts in Vekta, scaled to your numbers