8min from 65 to 80% of 5k pace
1x 1min @ 110% of 5k pace,
1min @ 70% of 5k pace
1x 1min 30sec @ 105% of 5k pace,
1min @ 70% of 5k pace
1x 2min @ 100% of 5k pace,
1min @ 70% of 5k pace
1x 2min 30sec @ 95% of 5k pace,
1min @ 70% of 5k pace
1x 2min @ 100% of 5k pace,
1min @ 70% of 5k pace
1x 1min 30sec @ 105% of 5k pace,
1min @ 70% of 5k pace
1x 1min @ 110% of 5k pace,
1min @ 70% of 5k pace
3min from 70 to 50% of 5k pace
Zone distribution
Z1: 1m
Z2: 13m
Z3: 4m
Z4: 7m
Z5: 5m
Z6: -
Ladder workouts feature a series of intervals separated by short recovery periods. Warm up before kicking off this workout, where the most intense intervals are stacked at the beginning and end. You'll be amazed at the energy you have once you're finished!
✓ Available in Zwift
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