Lactate Shuttling | Alpecin Cycling Workout

3 hours 20 minutes · FTP-based power targets · Structured .ZWO download.

Download the file. Import it into TrainingPeaks. Follow the session.

A structured 3-hour-20-minute cycling workout delivered as a downloadable .ZWO file for import into TrainingPeaks, with every interval programmed using percentages of your FTP.

Train your ability to handle repeated surges while maintaining a strong aerobic workload. Session attributed to Team Alpecin, this Sisu Endurance Lab adaptation combines endurance riding with two demanding blocks of alternating efforts above and below FTP.

Each block pairs 1 minute at 115% FTP with 1 minute at 82.5% FTP, repeated 10 times. The lower-intensity intervals remain purposeful work, challenging you to settle back into a controlled effort without fully backing off.

The session

• 55-minute progressive warm-up.
• 20-minute lactate-shuttling block.
• 50 minutes of aerobic riding.
• Second 20-minute lactate-shuttling block.
• 10 minutes at 82.5% FTP.
• 45-minute progressive cool-down.

What you receive

• One downloadable .ZWO workout file.
• The complete session, including warm-up, intervals, aerobic riding, and cool-down.
• FTP-based power targets and embedded execution guidance.

Designed for experienced cyclists and triathletes comfortable with long rides and sustained interval work.

Adapted and prepared by Sisu Endurance Lab.