Threshold Ladders v2.0


Andrew McDonald

All plans by this Coach


4 Weeks

Typical Week

2 Bike

Longest Workout

1:08 hrs

Plan Specs

cycling road cycling intermediate advanced power based tss based strength

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.

Learn More about Structured Workouts.

This is a test training programme.


43 Athletes have incorporated this into their training schedules as of 10 July 19. Their feedback has been incorporated into the plan already and a support page has been set up to share experience and ask questions:

Plan details

It is intended that this will compliment your existing riding routine and you should take care to schedule it accordingly. Please feel free to customise the warm up and cool down phases to suit your personal protocol.

Training in ladder form is a well established method of managing fatigue whilst hitting your target intensity.

You will be training around your FTP. I am interested to find out whether these workouts will allow you to increase your capacity at threshold and give you the conditioning to recover from the intervals over the course of the plan. This is not part of academic study and is purely to determine whether the format of format feels about right to experienced cyclists.

I would appreciate your feedback throughout and upon completion. If you would like me to review your progress please use this link to connect accounts:

Let me know if the intensity is right, the intervals are engaging and whether you are motivated to complete this plan. Please be very careful around the accumulated fatigue - get in touch if you need help, don't risk burnout!

All feedback, questions and requests to



Training Load By Week
Training Load By Week
Average Weekly Training Hours: 02:36

Andy McDonald

Grit and Glory Coaching

I believe in celebrating effort rather than results. I believe in keeping things simple and helping the Everyday Athlete achieve more.

Expect a more meaningful coaching relationship

Beyond training plans, performance testing and regular feedback, my services include:

  • Fatigue Management
  • Mental Strength & Wellness
  • Race Preparation & Strategy
  • Strength & Conditioning
  • Practical Skills
  • Corporate & Employee Training Plans
  • Event Presentations & Social Media Broadcasting

Back to Plan Details

Sample Day 1

Ladder 1 - 85% FTP

Sample Day 3

Ladder 4 Reverse - 115% FTP

Sample Day 5

Ladder 5 Pyramid Peaking at 120 % FTP

Sample Day 10

Ladder 2 - 95% FTP

Sample Day 12

Ladder 3 Reverse - 105% FTP

Sample Day 15

Ladder 3 - 105% FTP

Sample Day 17

Ladder 1 Reverse - 85% FTP

Threshold Ladders v2.0

$85.00 - Buy Now