ladders - 2,3,4,6 3x

• Cycling
• 1h 3mTime
• 80Stress
• 0.87Intensity
• 15Popularity

About this workout

This ladder workout pushes your limits with 3 sets of 30 seconds at 120% FTP, building your kick for closing gaps and enhancing your lactate tolerance. A perfect choice for preparing for race kicks or sharpening your sprinting power in group rides.

Workout structure

• 2 min @ 60% (60w)
• 2 min @ 68% (68w)
• 2 min @ 75% (75w)
• 2 min @ 83% (83w)
• 2 min @ 90% (90w)
• 3X
  • 30 sec @ 120% (120w)
  • 30 sec @ 55% (55w)
• 2 min @ 55% (55w)
• 3 min @ 70% (70w)
• 3 min @ 85% (85w)
• 3 min @ 100% (100w)
• 1 min @ 150% (150w)
• 5 min @ 55% (55w)
• 3 min @ 70% (70w)
• 3 min @ 85% (85w)
• 3 min @ 100% (100w)
• 1 min @ 150% (150w)
• 5 min @ 55% (55w)
• 3 min @ 70% (70w)
• 3 min @ 85% (85w)
• 3 min @ 100% (100w)
• 1 min @ 150% (150w)
• 3 min @ 55% (55w)
• 5 min @ 40% (40w)