Increase your endurance, raise your heart rate, and rev your metabolism with this interval workout. This ladder run - with the speed intervals increasing in duration as the workout progresses - is designed to push you out of your comfort zone to burn some serious calories. If this is not your pace, no worries! Find a speed that works for you, but keep the timing and increases in pace the same.
| Time | Speed/mph | Incline | Notes |
|---|---|---|---|
| 0:00-5:00 | 5.5 | 0.0 | Warmup |
| 5:00-6:00 | 8.0 | 1.0 | Ladder One |
| 6:00-7:00 | 6.0 | 1.0 | Recover |
| 7:00-9:00 | 8.0 | 1.0 | |
| 9:00-10:00 | 6.0 | 1.0 | Recover |
| 10:00-13:00 | 8.0 | 1.0 | |
| 13:00-14:00 | 6.0 | 1.0 | Recover |
| 14:00-16:00 | 8.0 | 1.0 | |
| 16:00-17:00 | 6.0 | 1.0 | Recover |
| 17:00-18:00 | 8.0 | 1.0 | |
| 18:00-19:00 | 6.0 | 1.0 | Recover |
| 19:00-20:00 | 8.0 | 4.0 | Ladder Two |
| 20:00-21:00 | 6.0 | 0.0 | Recover |
| 21:00-23:00 | 8.0 | 3.0 | |
| 23:00-24:00 | 6.0 | 0.0 | Recover |
| 24:00-27:00 | 8.0 | 2.0 | |
| 27:00-28:00 | 6.0 | 0.0 | Recover |
| 28:00-30:00 | 8.0 | 3.0 | |
| 30:00-31:00 | 6.0 | 0.0 | Recover |
| 31:00-32:00 | 8.0 | 4.0 | |
| 32:00-37:00 | 5.0 | 1.0 | Cooldown |
Click here for a printable version you can take to the gym. Now get running!
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