Raise Your LT

“The cornerstone of climbing fitness is being able to generate high speed and power at lactate threshold,” says Applegate. To improve yours, slip in LT (or steady state) intervals at least once, and no more than twice, a week. After a good warm-up, ride 10 minutes at a steady effort, keeping your heart rate about three beats below your LT heart rate (just below your average heart rate for a 30-60-minute time trial, or an effort of seven to eight on a scale of one to 10). Recover for 10 minutes. Then repeat two more times. Work up to two 20-minute intervals with 20 minutes recovery, then just one 30-minute interval.

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