threshold

Ladder 7

  • Cycling
  • 1hTime
  • 66Stress
  • 0.81Intensity
  • 71Popularity

About this workout

Get ready for the ladder of death with this classic threshold workout that tests your limits through two tough 6-minute efforts at 91% FTP, perfect for building the sustainable power you need for weekly group rides and time trials. It's a brutal yet effective way to define your FTP while developing the endurance to hold your pace when the race gets intense.

GJones

Workout structure

  • 5 min @ 50% (50w)
  • 5 min @ 60% (60w)
  • 3X
    • 1 min @ 75% (75w)
    • 1 min @ 50% (50w)
  • 2X
    • 6 min @ 91% (91w)
    • 4 min @ 98% (98w)
    • 2 min @ 45% (45w)
  • 6 min @ 91% (91w)
  • 4 min @ 98% (98w)
  • 10 min @ 50% (50w)