10min from 65 to 80% of 5k pace1min 30sec @ 110% of 5k pace1min @ 70% of 5k pace1min 30sec @ 113% of 5k pace1min @ 70% of 5k pace1min 30sec @ 116% of 5k pace1min @ 70% of 5k pace1min 30sec @ 119% of 5k pace5min @ 50% of 5k pace1min 30sec @ 110% of 5k pace1min @ 70% of 5k pace1min 30sec @ 113% of 5k pace1min @ 70% of 5k pace1min 30sec @ 116% of 5k pace1min @ 70% of 5k pace1min 30sec @ 119% of 5k pace5min from 70 to 50% of 5k pace
Workout overview

Duration: 38m

Zone distribution

Z1: 7m

Z2: 14m

Z3: 5m

Z4: -

Z5: 6m

Z6: 6m

18%
38%
12%
0%
16%
16%

A tough ladder workout featuring increasing intensity from start to finish of the interval set. Ladder workouts are designed to increase your speed and fatigue resistance.

No longer available in Zwift* More workouts like this

*From Zwift 1.49 (early October 2023), Zwift has decided to reorganize its workout library into new collections. Use More workouts like this to find identical workouts in new workout collections or training plans in Zwift. Workouts that are no longer available in Zwift can be downloaded from the official Zwift forum. See more info here: FAQ: How do I obtain and use old Zwift workouts that are no longer available in Zwift?.

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    55m | 72 SP

  • 45min Riders Choice

    45m | 48 SP

  • 60min Riders Choice

    1h | 64 SP

  • Breakthrough

    2.2 km | 54 SP

  • Endurance Run

    3.2 km | 72 SP

  • Fartlek 5's

    2.7 km | 60 SP

  • Fartlek Intervals

    2.1 km | 47 SP

  • Furtherance

    2.5 km | 59 SP

  • Grin And Bear It

    40m | 47 SP

  • Higher and Higher

    3.2 km | 72 SP

  • Hill + Tempo #3

    2.5 km | 45 SP

  • Jon's Mix

    54m | 71 SP

  • Lofty

    2.3 km | 57 SP

  • Pick Ups

    2 km | 44 SP

  • Pre-Training Plan

    35m | 38 SP

  • Progressive Fartlek

    2.1 km | 47 SP

  • Run to the Hills

    2.4 km | 39 SP

  • SST (Short)

    50m | 66 SP

  • Step By Step

    40m | 54 SP

  • The Gorby

    1h | 81 SP

  • The McCarthy Special

    1h | 90 SP

  • The Michigan #1

    2.4 km | 48 SP

  • The Michigan #2

    2.7 km | 55 SP

  • The Michigan #3

    3.6 km | 76 SP

  • The Wringer

    44m | 87 SP

  • Through The Hills #3

    2.4 km | 42 SP

  • Up the Ladder

    2.3 km | 56 SP

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