Interval Sessions
Heart Rate
Endurance

Zone Ladder

Medium
What do the zones and paces mean? Learn more

About this session

A rising ladder from A2 into A3. A gentle way to touch threshold without committing to a full hard session.

Session structure

  1. Warm-up10 min warm-up at zone A1 (very easy)
  2. Main set5 min at zone A2 (aerobic) with 1 min easy jog recovery
  3. Main set10 min at zone A2 (aerobic) with 2 min easy jog recovery
  4. Main set15 min at zone A3 (threshold) with 3 min easy jog recovery
  5. Cool-down8 min cool-down at zone A1 (very easy)
  1. 110 min warm-up at zone A1 (very easy)
  2. 25 min at zone A2 (aerobic)
  3. 310 min at zone A2 (aerobic)
  4. 415 min at zone A3 (threshold)
  5. 58 min cool-down at zone A1 (very easy)