Easier version
default
IntervalsRPE 9.3HardPro Level★★★★★
DOUBLE LADDER ASSAULT (LONG)
Two ladders back-to-back: ascending then descending without break
Effort Profile
TRAINING FOCUS
This workout targets multiple training zones for comprehensive development. Focus on maintaining consistent effort levels and proper form throughout each interval.Primary Purpose: Continuous ladder tests sustained quality
Workout Overview
Duration
1h 25m
Distance
20km
Intensity
9.3/10
Target Race
5K
Terrain
track
Difficulty
★★★★★
Tags
double laddercontinuoussustained
Export Workout
Sign in to download TCX files
Sign in to download FIT files
WARMUP
Training ZoneEasy
Effort Level
3/10
Duration15m
“Thorough warmup with easy running, dynamic drills, and strides”
Segment 1 of 25
20% of workout
200m 5K pace
Training ZoneVO2 Max
Effort Level
8/10
Duration48s
* Estimated at 3:53/km pace for vo2 max effort
“5K pace effort”
Segment 2 of 25
1% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration1m 30s
“Easy recovery”
Segment 3 of 25
2% of workout
400m 5K pace
Training ZoneVO2 Max
Effort Level
8/10
Duration1m 36s
* Estimated at 3:53/km pace for vo2 max effort
“5K pace effort”
Segment 4 of 25
2% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration1m 30s
“Easy recovery”
Segment 5 of 25
2% of workout
600m 5K pace
Training ZoneVO2 Max
Effort Level
8/10
Duration2m 23s
* Estimated at 3:53/km pace for vo2 max effort
“5K pace effort”
Segment 6 of 25
3% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration1m 30s
“Easy recovery”
Segment 7 of 25
2% of workout
800m 5K pace
Training ZoneVO2 Max
Effort Level
8/10
Duration3m 17s
* Estimated at 4:00/km pace for vo2 max effort
“5K pace effort”
Segment 8 of 25
4% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration1m 30s
“Easy recovery”
Segment 9 of 25
2% of workout
1000m 5K pace
Training ZoneVO2 Max
Effort Level
8/10
Duration4m 6s
* Estimated at 4:00/km pace for vo2 max effort
“5K pace effort”
Segment 10 of 25
5% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration1m 30s
“Easy recovery”
Segment 11 of 25
2% of workout
1200m 5K pace
Training ZoneVO2 Max
Effort Level
8/10
Duration4m 55s
* Estimated at 4:00/km pace for vo2 max effort
“5K pace effort”
Segment 12 of 25
6% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration1m 30s
“Easy recovery”
Segment 13 of 25
2% of workout
1200m 5K pace
Training ZoneVO2 Max
Effort Level
8/10
Duration4m 55s
* Estimated at 4:00/km pace for vo2 max effort
“5K pace effort”
Segment 14 of 25
6% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration1m 30s
“Easy recovery”
Segment 15 of 25
2% of workout
1000m 5K pace
Training ZoneVO2 Max
Effort Level
8/10
Duration4m 6s
* Estimated at 4:00/km pace for vo2 max effort
“5K pace effort”
Segment 16 of 25
5% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration1m 30s
“Easy recovery”
Segment 17 of 25
2% of workout
800m 5K pace
Training ZoneVO2 Max
Effort Level
8/10
Duration3m 17s
* Estimated at 4:00/km pace for vo2 max effort
“5K pace effort”
Segment 18 of 25
4% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration1m 30s
“Easy recovery”
Segment 19 of 25
2% of workout
600m 5K pace
Training ZoneVO2 Max
Effort Level
8/10
Duration2m 23s
* Estimated at 3:53/km pace for vo2 max effort
“5K pace effort”
Segment 20 of 25
3% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration1m 30s
“Easy recovery”
Segment 21 of 25
2% of workout
400m 5K pace
Training ZoneVO2 Max
Effort Level
8/10
Duration1m 36s
* Estimated at 3:53/km pace for vo2 max effort
“5K pace effort”
Segment 22 of 25
2% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration1m 30s
“Easy recovery”
Segment 23 of 25
2% of workout
200m 5K pace
Training ZoneVO2 Max
Effort Level
8/10
Duration48s
* Estimated at 3:53/km pace for vo2 max effort
“5K pace effort”
Segment 24 of 25
1% of workout
COOLDOWN
Training ZoneEasy
Effort Level
2/10
Duration10m
“Easy running to gradually lower heart rate and begin recovery”
Segment 25 of 25
13% of workout
0:00
0:15
0:30
0:45
1:00
1:15
1:15
Training Purpose
Continuous ladder tests sustained quality
Duration
15m
Zone
Easy
Notes
- •Start with 10-12 minutes easy running
- •Include dynamic drills (leg swings, high knees, butt kicks)
- •Finish with 4-6x100m strides at gradually increasing pace
- •Take time to feel loose and ready
2
Double Ladder Assault
Two ladders back-to-back: ascending then descending without break
Double Ladder Assault
Repeat 1x: Two ladders back-to-back: ascending then descending without break
Notes
- •Focus on maintaining consistent effort
- •Use recovery periods wisely
- •Stay mentally engaged throughout
Ready to Run This Workout?
📥
1. Download to Your Device
Export as PDF or sync to Garmin/Wahoo via TCX/FIT files (when available)
Share this workout
Similar Workouts
More intervals workouts with hard intensity
Similar Intensity
Other hard intensity workouts with different training styles
Important Notice
These workouts are for educational purposes only. Always consult with your personal coach or qualified training professional before starting any new training program. They can provide personalized guidance based on your fitness level, goals, and individual needs.