Workout overview

Duration: 1h

Zone distribution

Z1: -

Z2: 38m

Z3: 2m

Z4: 14m

Z5: 6m

Z6: -

0%
63%
3%
23%
10%
0%

Building off the Classic Cut-down Ladder workout, this training session takes it up a notch. This means two sets of intervals, both starting at a 10K pace and working down to a one-mile pace. Hope you're ready to feel winded. The goal here is to have the second set feel smoother than the first with faster reps. This workout will build out the specific endurance and speed for race day.

✓ 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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