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:

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: