Threshold ladders is an awesome interval workout to improve your lactic acid clearing ability. After your 60 second all out sprint it should be really hard to keep up the pace at 8 for 3 minutes. If you’re doing it right it should get harder as you do more sets. Don’t repeat this workout twice in a week or on back to back days.

  1. Warmup for 10 minutes
  2. Jump to 10 out of 10 effort for 60 seconds
  3. Step down to 8 out of 10 effort for 3 minutes
  4. Step down to 7 out of 10 effort for 4 minutes
  5. Recover at 4 out of 10 effort for 5 minutes
  6. Repeat