Bundled workout guide
Speed Ladder Workout
The Speed Ladder grows from a short effort to three minutes, then steps back down. See the bundled timer and build the same sequence.
What is this workout?
A ladder changes the length of consecutive faster efforts. The Interval Run Speed Ladder has seven faster steps, with a one-minute recovery between each pair.
The Interval Run template takes 31 min in total, including its warm-up and cool-down. The timed steps below describe the bundled app configuration, not a personal training prescription.
Choose the workout and effort that fit your experience and training plan. Stop if something feels wrong; consult a qualified professional about health concerns.
The workout structure
Here is the exact sequence stored in the current Interval Run workout library.
| Effort number | Faster interval | Recovery after |
|---|---|---|
| 1 | 30 sec | 1 min |
| 2 | 1 min | 1 min |
| 3 | 2 min | 1 min |
| 4 | 3 min | 1 min |
| 5 | 2 min | 1 min |
| 6 | 1 min | 1 min |
| 7 | 30 sec | None |
- 10 min warm-up
- 30 sec
- 1 min recovery
- 1 min
- 1 min recovery
- 2 min
- 1 min recovery
- 3 min
- 1 min recovery
- 2 min
- 1 min recovery
- 1 min
- 1 min recovery
- 30 sec
- 5 min cool-down
Total timer duration: 31 min.
See it in Interval Run
This is the actual bundled workout card, with the app’s own diagram and timing summary.
The full in-app workout library and advanced workout authoring require Interval Run Pro. With Pro, you can also use the advanced builder to make a timer with the same structure.
Set it up on iPhone and Apple Watch
- In the Workout Library, find Speed Ladder and review its seven faster steps.
- With Pro, start the bundled workout or create work steps of 30 seconds, 1, 2, 3, 2, 1 minute, and 30 seconds.
- Add a one-minute recovery between steps, a 10-minute warm-up, and a five-minute cool-down.
- Save the workout and sync it to Apple Watch if desired.
After saving a workout on iPhone, sync it to Apple Watch to follow its timing without carrying your phone. Voice cues and haptics announce interval changes.
A detail to check before running
The equal one-minute recoveries are part of this specific bundled template; other ladder workouts may use different recovery lengths.
Use the timers as a guide to the structure; your training plan determines the effort and recovery that suit you.