{"id":4746,"date":"2018-09-18T12:14:06","date_gmt":"2018-09-18T16:14:06","guid":{"rendered":"https:\/\/blog.wahoofitness.com\/?p=4746"},"modified":"2021-09-28T19:50:26","modified_gmt":"2021-09-28T19:50:26","slug":"heather-jacksons-ladder-death-workout","status":"publish","type":"post","link":"https:\/\/www.wahoofitness.com\/blog\/heather-jacksons-ladder-death-workout\/","title":{"rendered":"Heather Jacksons &#8220;Ladder of Death&#8221; Workout"},"content":{"rendered":"<p>Words by: Joe Gambles<\/p>\n<p><i><span style=\"font-weight: 400;\">Joe Gambles, professional triathlete, is also Heather Jackson\u2019s coach, guiding her to numerous Ironman and 70.3 victories and Kona podiums. He lifts the curtain, below, on a workout, he prescribes Heather a few times a year to put the finishing touches on her specific race preparations.<\/span><\/i><\/p>\n<hr \/>\n<p>Firstly, I have to give credit to my\u00a0former\u00a0coach, Neal Henderson of Apex Coaching, for providing the structure for this workout. Neal would have specific numbers to hit on each of the efforts but sometimes I like to give Heather a session where she just goes off\u00a0feel instead of hard numbers, an approach that allows her to finely calibrate her pacing clock. If you go too hard too early in this one, there\u00a0is no coming back from it! I do not use this session very often\u2014perhaps only four times a year\u2014and approximately two weeks out from a key competition. It is a\u00a0great session because it covers the spectrum of intensities that you may encounter during a 70.3. At the same time, it is a great way to boost your threshold\u00a0(FTP) with the limited rest time between intervals.<\/p>\n<hr \/>\n<h2 style=\"text-align: center;\">\u201cMY <a href=\"https:\/\/www.wahoofitness.com\/devices\/bike-trainers\">WAHOO KICKR<\/a> IS ABSOLUTELY INSTRUMENTAL IN MY TRAINING AND PREPARATION IN TRIATHLON.\u201d<\/h2>\n<p style=\"text-align: right;\">Heather Jackson<\/p>\n<hr \/>\n<p><i> <\/i><span style=\"font-weight: 400;\">Here&#8217;s how it goes: after a solid warmup, Heather performs a ladder down of intervals in the following pattern: 10&#8242; (min.) on, 2&#8242; off, 8&#8242; on, 2&#8242; off, 6&#8242; on, 2&#8242; off, 4&#8242; on, 2&#8242; off, 2&#8242; on, 10&#8242; off. Heather then repeats that pattern after the 10-minute recovery interval. <strong>Intensities?<\/strong> We can&#8217;t give away all the secrets, but that first 10 minutes &#8220;on&#8221; interval begins around Heathers 70.3 intensity and each subsequent work interval rises in intensity, meaning the finishing intervals are pretty hard!<\/span><\/p>\n<hr \/>\n<h2 style=\"text-align: center;\"><strong> Want to give this workout a go?<\/strong><\/h2>\n<p>Twice through the following:<\/p>\n<p>10\u2019 (min) @ 90% of FTP, 2\u2019 easy<\/p>\n<p><span style=\"font-weight: 400;\">8\u2019 @ 100% of FTP, 2\u2019 easy<\/span><\/p>\n<p><span style=\"font-weight: 400;\">6\u2019 @ 103-106% of FTP, 2\u2019 easy<\/span><\/p>\n<p><span style=\"font-weight: 400;\">4\u2019 @ 110-115% of FTP, 2\u2019 easy<\/span><\/p>\n<p><span style=\"font-weight: 400;\">2\u2019 @ 120-130% of FTP, 10\u2019 easy before repeating the ladder<\/span><\/p>\n<hr \/>\n<h3 style=\"text-align: center;\">Want more? Check out the &#8220;The Women of Ironman Kona and Their Workouts&#8221;<\/h3>\n<h1 class=\"post-title entry-title\"><a href=\"https:\/\/www.wahoofitness.com\/blog\/women-ironman-kona-workouts\/\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-4171 aligncenter\" src=\"https:\/\/i0.wp.com\/www.wahoofitness.com\/blog\/wp-content\/uploads\/2018\/01\/CTAsLearn-More.png?resize=256%2C57&#038;ssl=1\" alt=\"\" width=\"256\" height=\"57\" \/><\/a><\/h1>\n","protected":false},"excerpt":{"rendered":"<p>Words by: Joe Gambles Joe Gambles, professional triathlete, is also Heather Jackson\u2019s coach, guiding her to numerous Ironman and 70.3 victories and Kona podiums. He lifts the curtain, below, on a workout, he prescribes Heather a few times a year to put the finishing touches on her specific race preparations. Firstly, I have to give&hellip;<\/p>\n","protected":false},"author":2,"featured_media":4754,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[2478],"tags":[369,68,70],"class_list":["post-4746","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-uncategorized-en","tag-athletes","tag-training","tag-triathlon"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.3 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Heather Jacksons Ladder of Death Workout | Wahoo Fitness Blog<\/title>\n<meta name=\"description\" content=\"Joe Gambles, professional triathlete, is also Heather Jackson\u2019s coach, guiding her to numerous Ironman and 70.3 victories and Kona podiums. 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