Threshold

Ladder of Death

Cycling
1h 35mTime
131Stress
0.90Intensity
305Popularity

About this workout

The Ladder of Death, featuring two brutal 10-minute efforts at 90% FTP with short recoveries, is designed to define your threshold power and push your limits. Perfect for honing the pace you can sustain during weekly group rides or time trials, this workout builds the stamina needed for those crucial moments in races.

calthrop

Workout structure

Warm-Up 5 min @ 40-60% (40-60w)
Active 10 min @ 90% (90w)
2 min @ 40% (40w)
8 min @ 100% (100w)
2 min @ 40% (40w)
6 min @ 103-106% (103-106w)
2 min @ 40% (40w)
4 min @ 110-115% (110-115w)
2 min @ 40% (40w)
2 min @ 120-130% (120-130w)
10 min @ 40% (40w)
10 min @ 90% (90w)
2 min @ 40% (40w)
8 min @ 100% (100w)
2 min @ 40% (40w)
6 min @ 103-106% (103-106w)
2 min @ 40% (40w)
4 min @ 110-115% (110-115w)
2 min @ 40% (40w)
2 min @ 120-130% (120-130w)
4 min @ 50-40% (50-40w)