reverse ladder 9-3
WU: 15′ build
MS: 9′ 90%
8′ 91%
7′ 92%
6′ 93%
5′ 94%
4′ 95%
3′ 100%
- Author: KSF
- Sport: bike
- Duration: 83 min
- Dominant zone: threshold
- Intensity: 0.83
- Updated: 2026-04-22T09:32:22.710Z
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)