← All workouts
Anaerobic
Anaerobic Ladder
Efforts of 30, 60, 90, 120, 90, 60 and 30 seconds with recoveries.
- Duration
- 50 min
- TSS
- 65
- IF
- 0.88
- Difficulty
- Hard
- Steps
- 18
Power profile
FTP 100%
150%Steps
| # | Section | Starts | Length | Target (% FTP) |
|---|---|---|---|---|
| 1 | Warm-up | 0:00 | 8:00 | 40 → 70% |
| 2 | Warm-up | 8:00 | 1:00 | 95% |
| 3 | Warm-up | 9:00 | 1:00 | 55% |
| 4 | Work | 10:00 | 0:30 | 150% |
| 5 | Recovery | 10:30 | 2:30 | 50% |
| 6 | Work | 13:00 | 1:00 | 140% |
| 7 | Recovery | 14:00 | 3:00 | 50% |
| 8 | Work | 17:00 | 1:30 | 130% |
| 9 | Recovery | 18:30 | 3:30 | 50% |
| 10 | Work | 22:00 | 2:00 | 125% |
| 11 | Recovery | 24:00 | 4:00 | 50% |
| 12 | Work | 28:00 | 1:30 | 130% |
| 13 | Recovery | 29:30 | 3:30 | 50% |
| 14 | Work | 33:00 | 1:00 | 140% |
| 15 | Recovery | 34:00 | 3:00 | 50% |
| 16 | Work | 37:00 | 0:30 | 150% |
| 17 | Recovery | 37:30 | 2:30 | 50% |
| 18 | Cool-down | 40:00 | 10:00 | 60 → 40% |