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
10min from <span
data-value="65">65</span> to <span
data-value="80">80</span>% of 5k pace 1min 30sec @ <span
data-value="110">110</span>% of 5k pace 1min @ <span
data-value="70">70</span>% of 5k pace 1min 30sec @ <span
data-value="113">113</span>% of 5k pace 1min @ <span
data-value="70">70</span>% of 5k pace 1min 30sec @ <span
data-value="116">116</span>% of 5k pace 1min @ <span
data-value="70">70</span>% of 5k pace 1min 30sec @ <span
data-value="119">119</span>% of 5k pace 5min @ <span
data-value="50">50</span>% of 5k pace 1min 30sec @ <span
data-value="110">110</span>% of 5k pace 1min @ <span
data-value="70">70</span>% of 5k pace 1min 30sec @ <span
data-value="113">113</span>% of 5k pace 1min @ <span
data-value="70">70</span>% of 5k pace 1min 30sec @ <span
data-value="116">116</span>% of 5k pace 1min @ <span
data-value="70">70</span>% of 5k pace 1min 30sec @ <span
data-value="119">119</span>% of 5k pace 5min from <span
data-value="70">70</span> to <span
data-value="50">50</span>% 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.
No longer available in Zwift*
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*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? .