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.
✓ Available in Zwift
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