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 exact workout sequence
Follow the rows in order. Repeat every step inside parentheses the stated number of times, including the recovery in each repeat.
| Step | Sequence | Time |
|---|---|---|
| 1 | 10 min warm-up | 10 min |
| 2 | 30 sec work | 30 sec |
| 3 | 1 min recovery | 1 min |
| 4 | 1 min work | 1 min |
| 5 | 1 min recovery | 1 min |
| 6 | 2 min work | 2 min |
| 7 | 1 min recovery | 1 min |
| 8 | 3 min work | 3 min |
| 9 | 1 min recovery | 1 min |
| 10 | 2 min work | 2 min |
| 11 | 1 min recovery | 1 min |
| 12 | 1 min work | 1 min |
| 13 | 1 min recovery | 1 min |
| 14 | 30 sec work | 30 sec |
| 15 | 5 min cool-down | 5 min |
- 10 min warm-up
- 30 sec work
- 1 min recovery
- 1 min work
- 1 min recovery
- 2 min work
- 1 min recovery
- 3 min work
- 1 min recovery
- 2 min work
- 1 min recovery
- 1 min work
- 1 min recovery
- 30 sec work
- 5 min cool-down
The app supplies timing and cues. It does not set your pace or a personal training plan.
See it in Interval Run
This is the actual bundled workout card, with the app’s own diagram and timing summary.
Set it up on iPhone and Apple Watch
- In the Workout Library, find Speed Ladder and review its seven faster steps.
- 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.
