z4-to-z5-ladder-6,5,4,3,2,1

• Cycling
• 1hTime
• 84Stress
• 0.91Intensity
• 155Popularity

About this workout

This steady VO2 max ladder session ramps up through intensities to push your aerobic ceiling, perfect for improving your pace during hill climbs or race kicks. Incorporate this into your training to build capacity for those challenging efforts when the road steepens or the competition heats up.

Workout structure

• 10 min @ 40-60% (40-60w)
• 8 min @ 100% (100w)
• 5 min @ 40-60% (40-60w)
• 6 min @ 105% (105w)
• 4 min @ 40-60% (40-60w)
• 5 min @ 108% (108w)
• 3 min @ 40-60% (40-60w)
• 4 min @ 110% (110w)
• 2 min @ 40-60% (40-60w)
• 3 min @ 115% (115w)
• 2 min @ 40-60% (40-60w)
• 2 min @ 120% (120w)
• 2 min @ 40-60% (40-60w)
• 1 min @ 135-175% (135-175w)
• 3 min @ 40% (40w)