Lactate threshold Cycle Sets

Below I have put together some cycle sessions which I use to prepare for Triathlon races on race week. These are perfect to get your body working hard and also understanding what race pace is. These sessions are in total around 60-70mins long so perfect to do in your lunch break for after work. The aim of these sessions is to get you ready for race season by working at your race pace.

Key:

Cadence:(or pedalling rate) is the number of revolutions of the crank per minute; this is the rate at which a cyclist is pedalling/turning the pedals.

Race Pace: The average speed or power you will hold in the required distance of your race

Week 1
	Effort		Cadence	Minutes
Warm up			80-100	15
Prep set	Steady		90	2
	Easy		80	1
	max		100	10s
	Easy		80	1	Prep Set x3
Main set	Race pace		90	3
	Easy		90	2
	Hard		90-100	1
	Easy			2
					Main Setx4
Cool down				15
Total time				68

Week 2
	Effort		Cadence	Minutes
Warm up			80-100	15
Prep set	Steady		90	2
	Easy		80	1
	Max		100	10 s
	Easy		80	1	Prep Setx3
Main set	Race Pace		90	5
	Easy		90	2
	Hard		90-100	1
	Easy			2
					Main Set x 3
	Cool down			15
	Total time			66

Week 3
	Effort		Cadence	Minutes
Warm up			80-100	15
Prep set	Steady-160HR		90	2
	Easy		80	1
	max		100	10 seconds
	Easy		80	1	Prep Set x3
Main set	Just under Race pace		90	2
	Just over race pace		90-95	2
	Easy		80	2
	Race Pace		90	6
	Easy		80	2
	Race pace			4	Main Set x5
Cool down	Easy			15
Total time				69

Week 4
	Effort		Cadence	Minutes
Warm up			80-100	15
Prep set	Steady		90	2
	Easy		80	1
	Max		100	10 s
	Easy		80	1	Prep Setx3
Main set	Just under Race pace		90	1
	Just over Race pace		90-95	1.5
	Easy		80	1
					1st section Main Set x5
	Race pace		90	6
	Easy		80	2
					2nd set x 2
Cool down	Easy			15
Total time				69.5

Hope these sessions help