Anaerobic

06 Climbing the Ladder

  • Cycling
  • 58mTime
  • 80Stress
  • 0.91Intensity
  • 41Popularity

About this workout

This workout, known as the "ladder of death," features challenging 3-minute intervals at 106% FTP, perfect for building the kick to close gaps and developing raw sprinting power. Ideal for those looking to push their limits in group rides or sharpen their performance for climbing efforts, this session is a must for any serious cyclist.

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Workout structure

  • Warm-Up 10 min @ 40-100% (40-100w)
  • 5X
    • Active 1 min @ 132% (132w)
    • Rest 1 min @ 40% (40w)
  • 4X
    • Active 2 min @ 115% (115w)
    • Rest 2 min @ 40% (40w)
  • 3X
    • Active 3 min @ 106% (106w)
    • Rest 3 min @ 40% (40w)
  • Cooldown 4 min @ 55-45% (55-45w)