Turbo Power Ladder: 10-8-6-4-2 Minute Descending Intervals

Session Overview

This advanced 60-minute turbo session uses a descending interval ladder — 10, 8, 6, 4, and 2 minutes — where each block is harder than the last as the duration drops. You start near FTP and build to VO2max intensity as the intervals shorten. It’s mentally and physically demanding, training both your aerobic ceiling and your ability to push when fatigued.

What You’ll Need

  • Turbo trainer or smart trainer
  • Power meter recommended (or perceived effort)
  • Fan — this session generates a lot of heat
  • Electrolyte drink — minimum 500ml

Warm-Up (12 minutes)

10 minutes easy zone 2 spinning at 85–95 rpm. Then 2 minutes of 30-second efforts at 110% FTP with 30 seconds easy between them (2 total). This primes your neuromuscular system and opens the aerobic pathways before you hit the first hard block.

Main Set

Each block is separated by 2 minutes easy recovery (zone 1). Power targets increase as duration drops. If you don’t use a power meter, use the RPE guide below.

  • 10 minutes at 95–100% FTP (RPE 7–8) — 2 min easy recovery
  • 8 minutes at 100–105% FTP (RPE 8) — 2 min easy recovery
  • 6 minutes at 105–110% FTP (RPE 8–9) — 2 min easy recovery
  • 4 minutes at 110–115% FTP (RPE 9) — 2 min easy recovery
  • 2 minutes all-out VO2max effort (RPE 9–10)

Cool-Down (8 minutes)

8 minutes gentle spinning in zone 1 — no targets, just let your heart rate come down. Cadence 80–85 rpm. Stand off the bike slowly (blood pooling risk after this intensity), and stretch hips and quads immediately afterwards.

Coaching Notes

  • Don’t blow up the 10-minute block. Going too hard early means you’ll fail the 2-minute effort at the end.
  • This is an advanced session — only attempt it if you’ve been training consistently for 8+ weeks and have a solid aerobic base.
  • Make it easier: extend recovery to 3 minutes between blocks and cap at 100% FTP on the shorter efforts.
  • Make it harder: reduce rest to 90 seconds between blocks.
  • This session is excellent 6–8 weeks out from a race — not in taper week.

Training at your own risk. The information provided is for general guidance only and is not a substitute for professional medical advice. Please consult a doctor before starting any new exercise programme, especially if you have any pre-existing health conditions.