Ladder Pairs

Get your riders ready for ladder challenges! We start with 30 seconds and progress up the ladder – 45, 60, 90 seconds – back down, and repeat. On the last descend, I skip the 60-second challenge due to over all ride time, but you can easily add it in to extend the ride.

I tested this profile this morning (to my imaginary audience) and it’s super challenging. You can easily coach to varying fitness levels by encouraging a recovery during 2:00 (or more) of the 4:00 or 6:00 sets.

I used the Spinning® symbols for this profile. If you’re not familiar with them, reference the “Profile Symbols” post under Instructors>Articles>  Master the Basics. Lastly, this is not a one-to-one song-to-effort ratio. Play the playlist and trust the timing.

As always, let me know if you have any questions.

Have fun, stay safe and Stay Awesome!

Ladder Pairs Profile

Ladder Pairs Spotify Playlist




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