Interval Training with Ladders
Ladder intervals are similar to track ladders but instead of distance
they mix short, medium, and long interval times. They also combine speed, fitness, and endurance into one
workout to improve your overall conditioning.
This ladder interval program has six sets of varying work intervals followed by 30 second rest intervals.
The short work intervals are 15 seconds, the medium work intervals are 30 seconds, and the long work intervals are
60 seconds. Give these intervals a shot for your next cardio workout.
Interval Chart:
Ladder Intervals (Time: 6.5
min.) 
Sets 
15s work interval + 30s rest interval

1 
30s work interval + 30s rest interval 
2 
60s work interval + 30s rest interval 
3 
15s work interval + 30s rest interval 
4 
30s work interval + 30s rest interval 
5 
60s work interval + 30s rest interval 
6 
The object of ladder interval training is to push hard during the
short work intervals, push moderately hard during the medium work intervals, and pace yourself more with the long
work intervals while backing off during the rest intervals. You'll notice that each work interval gets a
little harder than the last one and completing the last few of them will be tough if you're pushing yourself hard
enough.
Interval training can be performed on a variety of cardio equipment or with any suitable physical
activity. Always warm up before performing intervals and cool down afterwards.
Another Example
After you have become accustomed to the program above, try these shorter more intense ladder intervals for a
change of pace. This ladder interval program has six sets of varying work interval and rest interval
periods. This time the short work intervals are 20 seconds, the medium work intervals are 30 seconds, and the
long work intervals are 60 seconds with each followed by rest intervals that are half as long. The amount of
sets will remain the same at six.
Interval Chart:
Ladder Intervals (Time: 5.5
min.) 
Sets 
20s work interval + 10s rest interval

1 
30s work interval + 15s rest interval 
2 
60s work interval + 30s rest interval 
3 
20s work interval + 10s rest interval 
4 
30s work interval + 15s rest interval 
5 
60s work interval + 30s rest interval 
6 
