Workouts» Less than 30 minutes to burn »

Ladder Intervals

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
Workout overview

Duration: 29m 30s

Zone distribution

Z1: 68 m

Z2: 785 m

Z3: 227 m

Z4: 390 m

Z5: 300 m

Z6: 0 m

4%
44%
13%
22%
17%
0%

This workout is designed to improve your running speed and fatigue resistance. It starts and ends with the most difficult intervals which specifically targets improving race starts and finishes.

✓ Available in Zwift More workouts like this

Back to top

All workouts in 

Less than 30 minutes to burn

  • 2 by 2

    30m | 42 SP

    View >

  • 3-2-1

    1.8 km | 43 SP

    View >

  • At/Overs

    20m | 29 SP

    View >

  • Broken Tempo

    1.7 km | 38 SP

    View >

  • Down and Up the Ladder

    1.8 km | 40 SP

    View >

  • Emily's Short Mix

    30m | 44 SP

    View >

  • Expand

    30m | 33 SP

    View >

  • Hill + Tempo #1

    1.2 km | 22 SP

    View >

  • Hill + Tempo #2

    1.8 km | 32 SP

    View >

  • Inspire

    1.8 km | 48 SP

    View >

  • Jon's Short Mix

    30m | 45 SP

    View >

  • Knife-edge

    20m | 29 SP

    View >

  • Lactate Shuttle Short

    30m | 43 SP

    View >

  • Ladder Intervals

    1.8 km | 40 SP

    View >

  • Lavendar Unicorn

    30m | 39 SP

    View >

  • Miracle

    20m | 23 SP

    View >

  • Over/Unders #1

    1.8 km | 44 SP

    View >

  • Over/Unders #2

    1.8 km | 45 SP

    View >

  • Over/Unders #3

    1.8 km | 46 SP

    View >

  • Pyramid Strides 1

    1.6 km | 36 SP

    View >

  • Pyramid Strides 2

    1.7 km | 41 SP

    View >

  • Sevens

    30m | 34 SP

    View >

  • Tempo Run

    1.7 km | 38 SP

    View >

  • Tempo Run with Surges

    1.8 km | 44 SP

    View >

  • The 30/40 Remixed #1

    1.2 km | 24 SP

    View >

  • The 30/40 Remixed #2

    1.5 km | 31 SP

    View >

  • The 30/40 Remixed #3

    1.8 km | 39 SP

    View >

  • Through The Hills #1

    1.2 km | 20 SP

    View >

  • Through The Hills #2

    1.8 km | 31 SP

    View >

  • Vault

    20m | 26 SP

    View >

  • Wave Rider

    30m | 39 SP

    View >

Similar workouts

  • Down and Up the Ladder

    1.8 km | 40 SP

    View >

  • Progressive Fartlek

    2.1 km | 47 SP

    View >

  • Fartlek Intervals

    2.1 km | 47 SP

    View >

  • 3. Tempo Sandwich

    2.1 km | 39 SP

    View >

  • 5. 5k Intensive Intervals

    2.1 km | 41 SP

    View >

  • The 30/40 Remixed #3

    1.8 km | 39 SP

    View >

  • Over/Unders #2

    1.8 km | 45 SP

    View >

  • Over/Unders #1

    1.8 km | 44 SP

    View >

  • Molly Huddle - Hard Ladder

    1.5 km | 34 SP

    View >

  • Tempo Run with Surges

    1.8 km | 44 SP

    View >

  • Up the Ladder

    2.3 km | 56 SP

    View >

  • Over/Unders #3

    1.8 km | 46 SP

    View >