Sunday: 3 x 20′ L4

We got home around noon.  I had a bunch of errands and other work around the house to do.  I finally had a window to erg around 5:30pm.  I just wanted a easy endurance session to keep things ticking over.


  • 3 x 20′ / 1′ rest
  • L4 format, 10W x stroke rate
  • Ease into over the first 10 minutes, starting at 160W
  • Thereafter aim for ~190W (18/19/20/19/18)
  • HR Cap at ~150
  • Lactate test at the end.


The workout felt good.  Nice low HR, and RPE was fine.  But when I tested Lactate at the end, it was 2.4mmol/l.  A bit too high.  Time to move the training power back to 185W.


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