"BikeErg Workouts Lactate Clearance"

3 Sets:
1 Min Hard (Highest RPM)
2 Min Mod (Middle RPM)
1 Min Easy (Lowest RPM)
No rest between sets.

-Rest 2 Min-

40 Sec Hard (85-95 RPM), 20 Sec Easy Recovery
30 Sec Harder (95-105 RPM), 30 Sec Easy Recovery
20 Sec Hardest (105-115 RPM), 40 Sec Easy Recovery
15 Sec Sprint at Max RPM, 45 Sec Easy Recovery
20 Sec Hardest (105-115 RPM), 40 Sec Easy Recovery
30 Sec Hard (95-105 RPM), 30 Sec Easy Recovery
40 Sec Hard (85-95 RPM), 20 Sec Easy Recovery

-Rest 2 Min-

3 Sets
1 Min Hard Low Damper (Same 80 RPM)
2 Min Mod on Lower Damper (Same 80 RPM)
1 Min Easy on Lowest Damper (Same 80 RPM)
No rest between sets.