This session targets, lactate tolerance and clearance, under realistic race conditions by combining extended aerobic effort with short high-intensity surges. Each 10-minute rep begins at a steady tempo (L3b), includes a **1-minute VO2max-level surge (L5)**, then **recovers actively at threshold (L4)** — simulating a sudden effort (e.g. hill, attack, terrain shift) followed by sustained pressure. The format trains the ability to **clear lactate without backing off**, ideal for triathletes racing on variable terrain or responding to group dynamics.