Two-One Ladder
70 min · 57-69 TSS · IF 0.72 · 115-130% FTP · Zone 6 (Anaerobic)
What this workout does
Alternating two-minute and one-minute efforts, with the short ones harder. Trains both ends of your anaerobic range in one session - sustained surges and sharp digs.
The 2-minute surges tax sustained anaerobic output while the 1-minute digs at 125-130% FTP hit the sharper, more explosive end - covering the full above-threshold range in one session. Alternating durations also trains the gear-change between long pulls and short attacks. Well suited to race- preparation blocks.
How to ride it
Indoor / trainer
Warm up 15min with 3 short openers. 4 rounds of: 2min at 115-120% FTP, 3min easy, 1min at 125-130% FTP, 3min easy. Cool down 15min.
Outside
A quiet road or gentle climb works. Alternate off a timer: 2min strong at 115-120% FTP, then after the easy spin, 1min sharp at 125-130% FTP. Full focus on the short ones - each should feel like a real attack.
Workout structure (70 min)
- Warm-up 15m 55% 3x - Opener 30s 110% - 1m 30s 55% 4x - Long surge 2m 118% - 3m 55% - Short surge 1m 128% - 3m 55% - Cool-down 15m 55%
Targets are a percentage of FTP. This is the same shorthand the free workout builder understands — paste it there to edit any step, or download the workout for Zwift, Garmin or any smart trainer.
Related cycling workouts
VO2max Intervals
62-89 min · 63-76 TSS
The hardest efforts that deliver the biggest aerobic gains. These 4-minute intervals push your oxygen delivery system to its maximum.
Short Hill Repeats
50-75 min · 44-54 TSS
Steep, short climbs ridden hard. Builds explosive power and mental toughness. Find a 1-2 minute climb and attack it.
30/30 Intervals
45-75 min · 42-52 TSS
Classic short-short intervals: 30 seconds hard, 30 seconds easy. Accumulates time at VO2max without the sustained suffering of longer intervals.
Microbursts
45-70 min · 41-50 TSS
Ultra-short hard efforts with brief recovery. Keeps your heart rate elevated and builds your ability to recover between surges — great for group ride fitness.
Descending Intervals
44-76 min · 51-62 TSS
Intervals that get shorter as you go. The first one is the hardest to pace — the rest feel more achievable. A psychologically friendly way to do hard work.
Sprint Power Development
59-89 min · 58-71 TSS
Sprint work followed by VO2max efforts. The sprints develop neuromuscular power, the longer intervals build your aerobic ceiling.
A coach who's seen every ride you've done
Ask FormBeat's AI Coach anything - what to ride today, why a session felt flat, how to pace your next race - and it answers from your real training: your power, your history, how you're recovering. Not generic tips, but a read of what each ride actually meant and what to do next.
The guidance you'd pay a coach for - for the price of an app.
