LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Metabolic

Threshold Day

Workout
Metabolic
LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT

Challenging lactate clearing ability

Warm-Up Blocks

10 minutes cyclical cardio
Horizontal Loading

LLT
Rowing Machine Rowing Steady State
Set Time
1 10min h:m:s

Workout Blocks

Threshold Intervals
Superset x 3

You can use run, bike, or swim here.
3-5 x 7 min intervals at lactate threshold pace (8/10rpe)

LLT
Stationary Bike
time 7min
0 8
Set Time
1 7min h:m:s
2 7min h:m:s
3 7min h:m:s
LLT
Stationary Bike
time 2:00
0 6
Set Time
1 2:00 h:m:s
2 2:00 h:m:s
3 2:00 h:m:s

Cool Down Blocks

Switch Modalities, Steady state
Horizontal Loading

ULT
Cardio – Run
Set Time
1 15min h:m:s