Inspired by the children's board game of the same name, Snakes and Ladders consists of 16 x 2 minute ladders.
30 seconds Easy
30 seconds Moderate
30 seconds Hard
30 seconds Very Hard
The Snake is an optional 30 second sprint at the end of each Ladder.
This workout really is choose your own adventure. It can be a series of endless ladders with no recovery or a select number of maximum efforts including a final sprint before recovering.
Have fun and make it what you want it to be.
Up Next in Indoor Cycling
-
Attacks 2.0
This workout was inspired by the conclusion of the 2022 Tour De France.
There are 5 x 5 minute efforts. Each effort is HARD from beginning to end.
However you have 3 x 20 sprints in each 5 minute effort to attack at your own discretion.
Don't die wondering. -
8 Mile
This workout is built around a single one minute effort with which everything is compared with.
After you have established your average wattage for the first one minute effort, you have 15 efforts remaining.
9 x 30 seconds
5 x 1 minute
3 x 2 minutes
It all comes down to the first effort of the ... -
RPM Pyramid
This workout is all about controlling your cadence (RPM). You will need a bike with a console that displays your RPM.
There are 7 x 190 second rounds. Each round consists of 7 different cadence ranges for varying durations.
40 seconds @ 70-79 RPM
30 seconds @ 80-89 RPM
20 seconds @ 90-99 RPM
10 ...
2 Comments