Shuttle Ladder

What it is

Run 20 metres between two lines, turning on each tone. Every level (about a minute) the tones come a little faster: level 1 is 8 km/h, each level adds half a kilometre an hour, up to level 14 at 14.5 km/h. Stop when you miss the line on two tones in a row, and log the level you reached.

Running order

1. Warm upEasy jogging and loosening up7:00
2. Level 17 legs of 20 m at 8 km/h, 9.0 s a leg1:03
3. Level 27 legs of 20 m at 8.5 km/h, 8.5 s a leg0:59
4. Level 38 legs of 20 m at 9 km/h, 8.0 s a leg1:04
5. Level 48 legs of 20 m at 9.5 km/h, 7.6 s a leg1:01
6. Level 58 legs of 20 m at 10 km/h, 7.2 s a leg0:58
7. Level 69 legs of 20 m at 10.5 km/h, 6.9 s a leg1:02
8. Level 79 legs of 20 m at 11 km/h, 6.6 s a leg0:59
9. Level 810 legs of 20 m at 11.5 km/h, 6.3 s a leg1:03
10. Level 910 legs of 20 m at 12 km/h, 6.0 s a leg1:00
11. Level 1010 legs of 20 m at 12.5 km/h, 5.8 s a leg0:58
12. Level 1111 legs of 20 m at 13 km/h, 5.5 s a leg1:01
13. Level 1211 legs of 20 m at 13.5 km/h, 5.3 s a leg0:59
14. Level 1312 legs of 20 m at 14 km/h, 5.1 s a leg1:02
15. Level 1412 legs of 20 m at 14.5 km/h, 5.0 s a leg1:00
16. Cool downWalk, then easy stretching5:00