Chutes and Ladders

• Cycling
• 1h 14mTime
• 79Stress
• 0.80Intensity
• 70Popularity

About this workout

Chutes and Ladders features intense 60-second efforts at 100% FTP, perfect for pushing your aerobic ceiling and preparing for those steep climbs or race kicks. This workout is ideal for improving your capacity when the road gets tough, making it a staple for serious cyclists looking to enhance their performance.

Workout structure

• 10 min @ 55% (55w)
• 3X
  • 45 sec @ 90% (90w)
  • 15 sec @ 55% (55w)
• 3 min @ 55% (55w)
• 4X
  • 1 min @ 100% (100w)
  • 30 sec @ 50% (50w)
  • 30 sec @ 120% (120w)
  • 30 sec @ 50% (50w)
• 3 min @ 55% (55w)
• 5 min @ 100% (100w)
• 3 min @ 64% (64w)
• 4 min @ 100% (100w)
• 3 min @ 64% (64w)
• 3 min @ 100% (100w)
• 3 min @ 64% (64w)
• 2 min @ 110% (110w)
• 3 min @ 64% (64w)
• 1 min @ 120% (120w)
• 5 min @ 55% (55w)
• 3X
  • 30 sec @ 110% (110w)
  • 30 sec @ 55% (55w)
• 10 min @ 55% (55w)