threshold

reverse ladder 9-3

  • Cycling
  • 1h 23mTime
  • 95Stress
  • 0.83Intensity
  • 31Popularity

About this workout

This reverse ladder workout features two hard-hitting 60-second efforts at 100% FTP, separated by short recoveries, making it a perfect staple for building the sustainable power needed for weekly group rides and time trials. It’s a classic way to refine your threshold abilities while simulating the demands of race kicks and breakaways.

KSF

Workout structure

  • 5 min @ 60% (60w)
  • 5 min @ 70% (70w)
  • 3 min @ 75% (75w)
  • 2 min @ 80% (80w)
  • 2X
    • 1 min @ 100% (100w)
    • 1 min @ 55% (55w)
  • 9 min @ 91% (91w)
  • 2 min @ 55% (55w)
  • 8 min @ 92% (92w)
  • 2 min @ 55% (55w)
  • 7 min @ 93% (93w)
  • 2 min @ 55% (55w)
  • 6 min @ 94% (94w)
  • 2 min @ 55% (55w)
  • 5 min @ 95% (95w)
  • 2 min @ 55% (55w)
  • 4 min @ 96% (96w)
  • 2 min @ 55% (55w)
  • 3 min @ 100% (100w)
  • 10 min @ 55% (55w)