Workout Library
intermediate Z2-Z4 50 min TSS ~55
HR Ramp Test (LTHR)
Progressive 30-min HR ramp from 60% to 95% LTHR. Detect LTHR.
Training goal
Detect LTHR (lactate threshold heart rate). 30-min progressive ramp from 60% to 95% LTHR. The HR inflection point at the end of the ramp approximates LTHR.
Intervals
3 blocks · 50m 00s| # | Name | Duration | Power | Zone |
|---|---|---|---|---|
| 1 | Warmup | 10m 00s | 60% HR | Z1 |
| 2 | Ramp Up | 30m 00s | 75% HR | Z1 |
| 3 | Cooldown | 10m 00s | 60% HR | Z1 |
Training considerations
- Frequency: Every 6-8 weeks
- Best for: all levels
- Target FTP%: Z2-Z4 — stay near the middle of the range; ride the upper end only if you finish the prior block on target.
- Recovery: Pair with a Z1/Z2 day before and after; do not stack this on consecutive days.