Tempo RunRPE 7.6Medium★★★★☆

ACID BATH BONANZA 🧪 (LABORATORY EXPERIMENT)

Welcome to the lactate laboratory! 6x3 minute tempo surges with equal recovery. This alternating tempo/recovery experiment tests your lactate buffering system while keeping things manageable. Perfect acid bath introduction!

Effort Profile

TRAINING FOCUS

This workout targets multiple training zones for comprehensive development. Focus on maintaining consistent effort levels and proper form throughout each interval.Primary Purpose: Develop lactate buffering capacity through alternating tempo/recovery intervals, improve lactate clearance, and build threshold power with structured recovery.

Workout Overview

Duration

38m

Distance

8km

Intensity

7.6/10

Target Race

10K

Terrain

road

Difficulty

★★★★☆

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WARMUP

Training ZoneEasy

Effort Level

3/10

Duration12m

“Prepare for your lactate laboratory experiment”

Segment 1 of 14

19% of workout

3-Minute Acid Bath

Training ZoneTempo

Effort Level

7/10

Duration3m

“Tempo effort - dive into the lactate acid bath”

Segment 2 of 14

5% of workout

Recovery

Training ZoneEasy

Effort Level

4/10

Duration3m

“Easy jog recovery - let the acid neutralize”

Segment 3 of 14

5% of workout

3-Minute Acid Bath

Training ZoneTempo

Effort Level

7/10

Duration3m

“Tempo effort - dive into the lactate acid bath”

Segment 4 of 14

5% of workout

Recovery

Training ZoneEasy

Effort Level

4/10

Duration3m

“Easy jog recovery - let the acid neutralize”

Segment 5 of 14

5% of workout

3-Minute Acid Bath

Training ZoneTempo

Effort Level

7/10

Duration3m

“Tempo effort - dive into the lactate acid bath”

Segment 6 of 14

5% of workout

Recovery

Training ZoneEasy

Effort Level

4/10

Duration3m

“Easy jog recovery - let the acid neutralize”

Segment 7 of 14

5% of workout

3-Minute Acid Bath

Training ZoneTempo

Effort Level

7/10

Duration3m

“Tempo effort - dive into the lactate acid bath”

Segment 8 of 14

5% of workout

Recovery

Training ZoneEasy

Effort Level

4/10

Duration3m

“Easy jog recovery - let the acid neutralize”

Segment 9 of 14

5% of workout

3-Minute Acid Bath

Training ZoneTempo

Effort Level

7/10

Duration3m

“Tempo effort - dive into the lactate acid bath”

Segment 10 of 14

5% of workout

Recovery

Training ZoneEasy

Effort Level

4/10

Duration3m

“Easy jog recovery - let the acid neutralize”

Segment 11 of 14

5% of workout

3-Minute Acid Bath

Training ZoneTempo

Effort Level

7/10

Duration3m

“Tempo effort - dive into the lactate acid bath”

Segment 12 of 14

5% of workout

Recovery

Training ZoneEasy

Effort Level

4/10

Duration3m

“Easy jog recovery - let the acid neutralize”

Segment 13 of 14

5% of workout

COOLDOWN

Training ZoneRecovery

Effort Level

2/10

Duration14m

“Clean up the lactate laboratory after your experiment”

Segment 14 of 14

23% of workout

0:00

0:15

0:30

0:45

1:00

1:02

Workout Structure

Complete breakdown with effort-based RPE color coding

Training Purpose

Develop lactate buffering capacity through alternating tempo/recovery intervals, improve lactate clearance, and build threshold power with structured recovery.

Laboratory Preparation

Prepare for your lactate laboratory experiment

Effort Level

RPE 3

Light

Duration

12m

Zone

Easy

Notes

•10 minutes easy running - prepare your lactate buffering system
•Include 4x20 second strides building to tempo effort
•2 minutes of walking and mental preparation
•Get ready for the acid bath experiment!

Lactate Laboratory Experiment

6 x 3 minutes tempo with 3-minute easy recovery

Lactate Laboratory Experiment Pattern

Repeat 6x: 6 rounds of 3-minute acid bath followed by recovery

3-Minute Acid Bath

RPE 7

Very Hard

Duration

Effort Zone

Tempo

“Tempo effort - dive into the lactate acid bath”

Recovery

RPE 4

Moderate

Duration

Effort Zone

Easy

“Easy jog recovery - let the acid neutralize”

Laboratory Cleanup

Clean up the lactate laboratory after your experiment

Effort Level

RPE 2

Easy

Duration

14m

Zone

Recovery

Notes

•12 minutes easy jogging - clean up the laboratory
•Include walking breaks as needed
•Focus on deep breathing and lactate clearance
•Stretch and celebrate your successful acid bath experiment

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Important Notice

These workouts are for educational purposes only. Always consult with your personal coach or qualified training professional before starting any new training program. They can provide personalized guidance based on your fitness level, goals, and individual needs.