Speed Workouts

Ladders 130

Author: bellullabob

Category: Speed

Total Time: 01:30:00

Sprint ladders working on high cadence. Two sets from 1 to 3 mins of high cadence. 20 min recovery at end.

10 minutes of warm up at cadence 60 to 80 with heart rate recovery
1 minute of 1 leg drills at cadence 60 to 80 with heart rate sub-LT
1 minute of 1 leg drills at cadence 60 to 80
1 minute of 1 leg drills at cadence 60 to 80
1 minute of 1 leg drills at cadence 60 to 80
2 minutes of Recover at cadence 80 to 90
1 minute of 1 leg drills at cadence 60 to 80
1 minute of 1 leg drills at cadence 60 to 80
1 minute of 1 leg drills at cadence 60 to 80
1 minute of 1 leg drills at cadence 60 to 80
2 minutes of Recover at cadence 80 to 90
1 minute of 1 leg drills at cadence 60 to 80
1 minute of 1 leg drills at cadence 60 to 80
1 minute of 1 leg drills at cadence 60 to 80
1 minute of 1 leg drills at cadence 60 to 80
4 minutes of Recover at cadence 80 to 90
1 minute of Ladder 1 - 110 at cadence 105 to 115
1 minute of Recover at cadence 80 to 90
2 minutes of Ladder 2 - 110 at cadence 105 to 115
2 minutes of Recover at cadence 80 to 90
3 minutes of Ladder 3 - 110 at cadence 105 to 115
3 minutes of Recover at cadence 80 to 90
2 minutes of Ladder 2 - 110 at cadence 105 to 115
2 minutes of Recover at cadence 80 to 90
1 minute of Ladder 1 - 110 at cadence 105 to 115
6 minutes of Recover at cadence 80 to 90
1 minute of Ladder 1 - 120 at cadence 115 to 125
1 minute of Recover at cadence 80 to 90
2 minutes of Ladder 2 - 110 at cadence 105 to 115
2 minutes of Recover at cadence 80 to 90
3 minutes of Ladder 3 - 100 at cadence 97 to 107
3 minutes of Recover at cadence 80 to 90
2 minutes of Ladder 2 - 110 at cadence 105 to 115
2 minutes of Recover at cadence 80 to 90
1 minute of Ladder 1 - 120 at cadence 115 to 125
20 minutes of Recover and Rest

TheSufferFest.com's A Very Dark Place

Author: Ransom

Category: Speed

Total Time: 00:52:09

Summary

Bring this workout to life. Get The Sufferfest's A Very Dark Place training video. Available at www.thesufferfest.com/video-sufferfests/a-very-dark-place
Start workout clock when words " A Very Dark Place" appear on the screen (@ 1:15)

Intervals

2 minutes 30 seconds at zone recovery
2 minutes 9 seconds at zone endurance
58 seconds at zone endurance
1 minute 1 seconds at zone sub-LT
1 minute 37 seconds at zone lactate threshold
31 seconds at zone sub-maximal
1 minute 44 seconds at zone sub-LT
32 seconds at zone sub-maximal
1 minute 37 seconds at zone sub-LT
4 minutes at zone VO2-MAX
3 minutes 49 seconds at zone recovery
38 seconds at zone VO2-MAX
1 minute 37 seconds at zone VO2-MAX
18 seconds at zone sub-maximal
46 seconds at zone sub-maximal
40 seconds at zone sub-maximal
3 minutes 42 seconds at zone recovery
20 seconds at zone sub-maximal
1 minute 45 seconds at zone VO2-MAX
18 seconds at zone sub-maximal
42 seconds at zone sub-maximal
43 seconds at zone sub-maximal
15 seconds at zone sub-maximal
3 minutes 35 seconds at zone recovery
23 seconds at zone VO2-MAX
19 seconds at zone sub-maximal
15 seconds at zone VO2-MAX
19 seconds at zone sub-maximal
12 seconds at zone VO2-MAX
22 seconds at zone sub-maximal
12 seconds at zone VO2-MAX
27 seconds at zone sub-maximal
13 seconds at zone VO2-MAX
15 seconds at zone sub-maximal
15 seconds at zone super-LT
53 seconds at zone sub-maximal
3 minutes 40 seconds at zone recovery
18 seconds at zone VO2-MAX
1 minute 54 seconds at zone sub-maximal
35 seconds at zone sub-maximal
20 seconds at zone sub-maximal
35 seconds at zone sub-maximal
20 seconds at zone sub-maximal
4 minutes 35 seconds at zone recovery

TheSufferFest.com's Downward Spiral

Author: Ransom

Category: Speed

Total Time: 01:01:05

Summary

Bring this workout to life. Get The Sufferfest's Downward Spiral training video. Available at http://www.thesufferfest.com/video-sufferfests/details-downward-spiral
Start workout clock when words "Downward Spiral" appear on the screen (@ 52 seconds)

Intervals

1 minute 6 seconds at zone recovery
3 minutes 8 seconds at zone recovery
2 minutes 33 seconds at zone endurance
30 seconds at zone VO2-MAX
1 minute 9 seconds at zone endurance
31 seconds at zone VO2-MAX
51 seconds at zone endurance
2 minutes 12 seconds at zone sub-maximal
2 minutes 9 seconds at zone recovery
1 minute 45 seconds at zone sub-maximal
1 minute 59 seconds at zone recovery
1 minute 35 seconds at zone sub-maximal
1 minute 40 seconds at zone recovery
1 minute 18 seconds at zone sub-maximal
1 minute 22 seconds at zone recovery
1 minute 7 seconds at zone sub-maximal
1 minute 8 seconds at zone recovery
47 seconds at zone sub-maximal
53 seconds at zone recovery
34 seconds at zone sub-maximal
37 seconds at zone recovery
18 seconds at zone sub-maximal
5 minutes 18 seconds at zone recovery
2 minutes 5 seconds at zone sub-maximal
2 minutes 12 seconds at zone recovery
1 minute 49 seconds at zone sub-maximal
2 minutes 1 seconds at zone recovery
1 minute 33 seconds at zone sub-maximal
1 minute 41 seconds at zone recovery
1 minute 16 seconds at zone sub-maximal
1 minute 23 seconds at zone recovery
1 minute 1 seconds at zone sub-maximal
1 minute 9 seconds at zone recovery
46 seconds at zone sub-maximal
50 seconds at zone recovery
30 seconds at zone sub-maximal
37 seconds at zone recovery
16 seconds at zone sub-maximal
26 seconds at zone recovery
13 seconds at zone sub-maximal
23 seconds at zone recovery
15 seconds at zone sub-maximal
23 seconds at zone recovery
15 seconds at zone sub-maximal
5 minutes 31 seconds at zone recovery

TheSufferFest.com's Revolver

Author: Ransom

Category: Speed

Total Time: 00:48:06

Summary

Bring this workout to life. Get The Sufferfest's Revolver training video. Available at www.thesufferfest.com/video-sufferfests/details-revolver
Start workout clock when word "Revolver" appears on the screen (@ 1:03)

Intervals

1 minute 31 seconds at zone recovery
4 minutes 2 seconds at zone endurance
1 minute 45 seconds at zone endurance
2 minutes 10 seconds at zone super-LT
41 seconds at zone endurance
1 minute 1 seconds at zone sub-maximal
1 minute 4 seconds at zone recovery
1 minute 2 seconds at zone sub-maximal
1 minute at zone recovery
1 minute 3 seconds at zone sub-maximal
1 minute 1 seconds at zone recovery
1 minute 3 seconds at zone sub-maximal
1 minute 5 seconds at zone recovery
1 minute 3 seconds at zone sub-maximal
1 minute at zone recovery
1 minute 1 seconds at zone sub-maximal
1 minute 3 seconds at zone recovery
59 seconds at zone sub-maximal
1 minute 1 seconds at zone recovery
1 minute at zone sub-maximal
1 minute at zone recovery
1 minute 4 seconds at zone sub-maximal
1 minute 2 seconds at zone recovery
1 minute 19 seconds at zone sub-maximal
58 seconds at zone recovery
1 minute 1 seconds at zone sub-maximal
1 minute 1 seconds at zone recovery
1 minute 1 seconds at zone sub-maximal
1 minute 2 seconds at zone recovery
1 minute at zone sub-maximal
1 minute 3 seconds at zone recovery
1 minute 4 seconds at zone sub-maximal
1 minute 1 seconds at zone recovery
1 minute 2 seconds at zone sub-maximal
1 minute 1 seconds at zone recovery
1 minute at zone sub-maximal
5 minutes 52 seconds at zone recovery

TheSufferFest.com's There is no Try

Author: Ransom

Category: Speed

Total Time: 00:53:38

Summary

Bring this workout to life. Get The Sufferfest's There is no Try training video. Available at www.thesufferfest.com/video-sufferfests/there-is-no-try
Start workout clock when words "There is no Try" appear on the screen (@ 1:21)

Intervals

3 minutes 16 seconds at zone recovery
2 minutes 1 seconds at zone endurance
1 minute at zone sub-LT
32 seconds at zone VO2-MAX
23 seconds at zone sub-LT
29 seconds at zone VO2-MAX
1 minute 2 seconds at zone lactate threshold
15 seconds at zone VO2-MAX
15 seconds at zone VO2-MAX
16 seconds at zone sub-maximal
15 seconds at zone sub-maximal
1 minute 16 seconds at zone endurance
30 seconds at zone VO2-MAX
30 seconds at zone VO2-MAX
31 seconds at zone sub-maximal
18 seconds at zone sub-maximal
14 seconds at zone sub-maximal
1 minute 20 seconds at zone endurance
45 seconds at zone VO2-MAX
46 seconds at zone VO2-MAX
42 seconds at zone VO2-MAX
29 seconds at zone sub-maximal
18 seconds at zone sub-maximal
1 minute 14 seconds at zone endurance
1 minute 3 seconds at zone VO2-MAX
58 seconds at zone VO2-MAX
1 minute at zone VO2-MAX
1 minute at zone sub-maximal
1 minute 48 seconds at zone endurance
2 minutes 1 seconds at zone super-LT
2 minutes at zone VO2-MAX
1 minute 59 seconds at zone VO2-MAX
2 minutes 3 seconds at zone VO2-MAX
2 minutes 15 seconds at zone endurance
1 minute 1 seconds at zone VO2-MAX
59 seconds at zone VO2-MAX
1 minute at zone VO2-MAX
1 minute 1 seconds at zone sub-maximal
1 minute 49 seconds at zone endurance
44 seconds at zone VO2-MAX
46 seconds at zone VO2-MAX
44 seconds at zone VO2-MAX
48 seconds at zone sub-maximal
1 minute 24 seconds at zone endurance
30 seconds at zone VO2-MAX
30 seconds at zone VO2-MAX
30 seconds at zone sub-maximal
32 seconds at zone sub-maximal
1 minute 16 seconds at zone endurance
15 seconds at zone VO2-MAX
15 seconds at zone VO2-MAX
15 seconds at zone sub-maximal
20 seconds at zone sub-maximal
4 minutes 15 seconds at zone endurance

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Speed Workouts

Ladders 130

TheSufferFest.com's A Very Dark Place

TheSufferFest.com's Downward Spiral

TheSufferFest.com's Revolver

TheSufferFest.com's There is no Try

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