Half Ladder Variation

• Cycling
• 30mTime
• 41Stress
• 0.91Intensity
• 55Popularity

About this workout

This Half Ladder Variation, often referred to as the "ladder of death," pushes you through two gnarly 4-minute efforts at 98% FTP, testing your raw sprinting power and lactate tolerance. Perfect for building the kick needed to close gaps during intense racing moments or group ride sprints, this workout will leave your legs screaming but stronger.

Workout structure

• Warm-Up 6 min @ 56-76% (56-76w) 95 rpm
• Active 4 min @ 98% (98w) 95 rpm
• Active 2 min @ 113% (113w) 95 rpm
• Active 30 sec @ 135% (135w) 95 rpm
• Active 5 min @ 66% (66w) 95 rpm
• Active 30 sec @ 135% (135w) 95 rpm
• Active 2 min @ 113% (113w) 95 rpm
• Active 4 min @ 98% (98w) 95 rpm
• Cooldown 6 min @ 76-56% (76-56w) 95 rpm