Fast Pedal Ladder Workout: 100+ RPM

• Cycling
• 1h 16mTime
• 64Stress
• 0.71Intensity
• 40Popularity

About this workout

This Fast Pedal Ladder Workout pushes your aerobic durability with a punishing tempo set featuring 5x2 minutes at 90% FTP, perfect for keeping the pace on those long climbs or during spirited group rides. It’s a classic mid-week staple that gives you the endurance to tackle those gnarly race kicks without overcooking.

Workout structure

• 1:40 min @ 50% (50w)
• 1:40 min @ 60% (60w)
• 1:40 min @ 70% (70w)
• 2X
  • 1:30 min @ 70% (70w)
  • 1 min @ 80% (80w)
  • 30 sec @ 90% (90w)
  • 5 min @ 60% (60w)
• 2X
  • 3 min @ 90% (90w)
  • 3 min @ 55% (55w)
• 5X
  • 2 min @ 90% (90w)
  • 2 min @ 55% (55w)
• 4X
  • 1 min @ 90% (90w)
  • 2 min @ 55% (55w)
• 1 min @ 90% (90w)
• 1:15 min @ 50% (50w)
• 1:15 min @ 46% (46w)
• 1:15 min @ 44% (44w)
• 1:15 min @ 41% (41w)
• 1:15 min @ 39% (39w)
• 1:15 min @ 36% (36w)
• 1:15 min @ 34% (34w)
• 1:15 min @ 30% (30w)