Ladder training is an organized sequence of intervals where the distance or duration always increases and then declines, in the form of a ladder. An example of a common ladder in swimming is 50m – 100m – 150m – 100m – 50m, and at running or cycling 1–2–3–2–1 minutes or kilometers.
Ladders are structured to build aerobic endurance, enhance the sense of pace, and build mental resilience through the use of alternating demands. The climbing intervals familiarize an athlete with handling higher effort, and the decline phase provides an opportunity to simulate an tough finish. The layout eliminates boredom and can be tailored to all endurance activities through the variation of intensity, work/rest ratios, and sport-specific factors.
