Tempo

VASA ERG Ladder Aerobic (1800)

  • Swimming
  • 38mTime
  • 2691Stress
  • 6.45Intensity
  • 30Popularity

About this workout

This gnarly VASA ERG Ladder workout pushes your aerobic threshold with 6 intense intervals at 90% FTP, making it a solid choice for building sustained endurance on climbs or during long rides. Perfect for those seeking a time-tested, mid-week staple that delivers a high training return without overcooking.

MPETRI

Workout structure

  • 2:10 min @ 45% (45w)
  • Rest 10 sec
  • 4X
    • 1 min @ 45% (45w)
    • Rest 10 sec
  • 4X
    • 1:55 min @ 77% (77w)
    • Rest 20 sec
  • 6X
    • 55 sec @ 90% (90w)
    • Rest 15 sec
  • 4X
    • 1:55 min @ 77% (77w)
    • Rest 20 sec
  • 2X
    • 2:45 min @ 77% (77w)
    • Rest 30 sec