Complete the full 5-4-3-2-1 ladder with 60 seconds of recovery after each work block, then repeat the ladder. The structure is the useful part: effort can change with terrain, weather and the point of the training week without changing the identity of the session.

Repeat the full ladder twice

Canonical sequence. A multiplier applies to the complete group immediately before it.

Exact workout

[5:00 work → 1:00 recovery → 4:00 work → 1:00 recovery → 3:00 work → 1:00 recovery → 2:00 work → 1:00 recovery → 1:00 work → 1:00 recovery] × 2

The first ladder must leave enough control to reproduce the second. Do not race the opening five minutes. Use broad relative effort and aim for consistent or slightly stronger execution in the second ladder.

Heart rate can confirm the session is progressing, but should not drive the short final repetitions.

Build it in Garmin Connect

Create the same ten steps as 54321 Short, select them as one repeat block, and repeat the block twice. Leave targets open.

Start it on the watch

Sync the workout to the watch. Open the Run activity, then Training or Workouts, select the workout and choose Do Workout. Menu wording varies by model.

Optional warm-up: 2 km at conversational effort. Optional cool-down: 1–1.5 km at conversational effort. Adjust or stop when pain changes movement, conditions become unsafe or the planned effort is clearly wrong for the day. Completing the saved file is never more important than preserving the purpose of the week.