Anaerobic

2 Minutes Ladder Intervals

  • Cycling
  • 30mTime
  • 53Stress
  • 1.03Intensity
  • 51Popularity

About this workout

The 2 Minutes Ladder Intervals, often referred to as the "ladder of death," are a punishing yet effective way to build your raw sprinting power and lactate tolerance. Perfect for improving your kick in group rides or sharpening your top-end punch for race day, this session will leave your legs screaming for mercy.

Chrisrockon

Workout structure

  • 5 min @ 60% (60w)
  • 2 min @ 80% (80w)
  • 1 min @ 60% (60w)
  • 2 min @ 90% (90w)
  • 1 min @ 60% (60w)
  • 2 min @ 100% (100w)
  • 1 min @ 60% (60w)
  • 2 min @ 110% (110w)
  • 1 min @ 60% (60w)
  • 2 min @ 120% (120w)
  • 1 min @ 60% (60w)
  • 2 min @ 130% (130w)
  • 1 min @ 60% (60w)
  • 2 min @ 140% (140w)
  • 1 min @ 60% (60w)
  • 2 min @ 150% (150w)
  • 2 min @ 60% (60w)