tempo

90 min Ladders

  • Cycling
  • 1h 30mTime
  • 103Stress
  • 0.83Intensity
  • 135Popularity

About this workout

This 90-minute ladder workout blends tempo with bursts at 100% FTP, enhancing your aerobic durability while pushing your limits. It's an ideal mid-week staple for building the strength needed in those tough moments during group rides or time trials, where maintaining a strong pace is key.

DWC

Workout structure

  • 15 min @ 40% (40w)
  • 3X
    • 5 min @ 80% (80w)
    • 5 min @ 90% (90w)
    • 5 min @ 100% (100w)
    • 5 min @ 40% (40w)
  • 5 min @ 80% (80w)
  • 5 min @ 90% (90w)
  • 5 min @ 100% (100w)