Workout overview

Duration: 45m

Zone distribution

Z1: 0 m

Z2: 1440 m

Z3: 0 m

Z4: 1020 m

Z5: 240 m

Z6: 0 m

0%
53%
0%
38%
9%
0%

This workout has you taking on a classic cut-down ladder. This means we'll work our way through various training zones. Starting out with a longer interval at your lactate threshold, we'll then increase the pace all the way to mile pace. Sessions like this are great to ensure that you'll have both the strength and speed to negative split a 5K.

✓ Available in Zwift More workouts like this

  • 1. 5K Pacing Efforts

    2.7 km | 53 SP

  • 2. Intervals and Threshold Training

    3 km | 61 SP

  • 3. Classic Cut-down Ladder

    2.7 km | 56 SP

  • 4. Double Ladder Cut-down

    3.6 km | 71 SP

  • 5. Aerobic and 5k Efforts

    2.7 km | 49 SP

  • 6. Endurance Speed Builds

    3 km | 58 SP

  • 7. Lactate Threshold Complex Block

    2.7 km | 56 SP

  • 8. 5K Race Simulation

    3.3 km | 69 SP

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