Ladder Interval Workout for Cardio

This fun interval workout will get you working hard, but it will go by fast because of the variety in intensity and interval length.  It was designed for running, but could easily be applied to any cardio activity.

• 5-10 min warmup
• Perform the following intervals at approximately 90% effort with 2 minutes of easy effort in between each:
• 200m
• 400m
• 600m
• 800m
• 600m
• 400m
• 200m
• 5-10 minute cooldown afterward.

Instead of measuring the intervals in distance, if it is easier for you, try intervals of 1min - 2 min - 3 min - 4 min - 3 min - 2 min - 1 min instead.

We have several great playlists that can help power your efforts here:  Playlists

Our Game/Race Day Moove Mix is a great one to help get the most out of your interval efforts.