Speed Ladder

• Cycling
• 1h 4mTime
• 51Stress
• 0.69Intensity
• 295Popularity

About this workout

The Speed Ladder workout features hard bursts of effort with 30-second intervals at 100% FTP, allowing you to build tempo-based endurance while testing your limits. Perfect for enhancing your ability to maintain a strong pace during climbs or critical race moments, this session is a punishing yet effective way to improve your overall cycling performance.

Workout structure

• 10 min @ 50% (50w) 80 rpm
• 5 min @ 70% (70w) 100 rpm
• 4 min @ 75% (75w) 110 rpm
• 3 min @ 80% (80w) 120 rpm
• 2 min @ 85% (85w) 130 rpm
• 1 min @ 90% (90w) 140 rpm
• 30 sec @ 95% (95w) 150 rpm
• 1 min @ 50% (50w) 40 rpm
• 2X
  • 30 sec @ 100% (100w)
  • 1 min @ 50% (50w) 80 rpm
• 30 sec @ 95% (95w) 150 rpm
• 1 min @ 90% (90w) 140 rpm
• 2 min @ 85% (85w) 130 rpm
• 3 min @ 80% (80w) 120 rpm
• 4 min @ 75% (75w) 110 rpm
• 5 min @ 70% (70w) 100 rpm
• 5 min @ 60% (60w) 90 rpm
• 4X
  • 10 sec @ 90% (90w)
  • 50 sec @ 50% (50w) 80 rpm
• 10 sec @ 90% (90w)
• 10 min @ 50% (50w) 80 rpm