10min from 65 to 80% of 5k pace
1min 30sec @ 110% of 5k pace
1min @ 70% of 5k pace
1min 30sec @ 113% of 5k pace
1min @ 70% of 5k pace
1min 30sec @ 116% of 5k pace
1min @ 70% of 5k pace
1min 30sec @ 119% of 5k pace
5min @ 50% of 5k pace
1min 30sec @ 110% of 5k pace
1min @ 70% of 5k pace
1min 30sec @ 113% of 5k pace
1min @ 70% of 5k pace
1min 30sec @ 116% of 5k pace
1min @ 70% of 5k pace
1min 30sec @ 119% of 5k pace
5min from 70 to 50% of 5k pace
Zone distribution
Z1: 7m
Z2: 14m
Z3: 5m
Z4: -
Z5: 6m
Z6: 6m
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.
✓ Available in Zwift
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