Interval Training

Universities and professional sports teams agree that Jacobs Ladder is the ultimate fitness experience. The unique design on the machine allows for both aerobic and anaerobic workouts. Aerobically, Jacobs Ladder not only increases heart rate quicker than other machines, but correspondingly results in increased VO2MAX levels.

Jacobs Ladder also offers the athlete the option of HIIT (high intensity interval workouts). Because speed of the rungs is determined by the user, HIIT interval training workouts can be achieved by utilizing 1-3 minute intervals at 85-90% maximum heart rate. Jacob’s Ladder emulates sprinting or stair climbing without incurring the high impact on joints.

While traditional stair climbers, ellipticals and treadmills are well-suited for the recreational athlete, Jacobs Ladder was designed to offer the interval training athlete an improved method for in-season, pre-season and post-season workouts.

Interval Training Workout Programs

Interval Training Workout #1climbing jacobs ladder for interval training workouts

  • Intent of the interval is to develop Type IIB (fast twitch) muscle fiber.
  • Go through a 2 minute warm-up getting heart rate up to 70% of Maximum HR.
  • Climb rapidly for 2 minute intervals and rest for 1 minute intervals. Speed should be a pace that you can maintain for two minutes duration.
  • Rest periods can be a full stop or a slower speed.
  • Work towards completing 5 sets of intervals.
  • Reduce speed and cool down for 3 minutes.
  • Record time and feet climbed. Keep track of performance over time to see improvement in interval training workout.

Interval Training Workout #2training2

  • Intent of the interval is to develop Type IIB (fast twitch) muscle fiber.
  • Go through a 2 minute warm-up getting heart rate up to 70% of Maximum HR.
  • 4 minute interval at 85 – 90 % Max Heart Rate or 90 – 110 ft/min.
  • 4 minute rest.
  • Repeat. (Target: 4 Sets)
  • Keep track of performance over time to see improvement.

Advanced Training Workout

Below are some advanced interval training programs for athletes who are serious about working out and training for specific sports. Training programs are separated by high anaerobic content and high aerobic content. See the lists below to determine which advanced interval program is best for you.

Anaerobic Training Programinterval training
Download the Anaerobic Training Program PDF for sports with high anaerobic content, including:

  • Basketball
  • Softball
  • Boxing
  • Baseball
  • Fencing
  • Speed Skating
  • Field Hockey
  • Swimming – short distance
  • Football
  • Tennis
  • Golf
  • Soccer
  • Gymnasticstraining5
  • Track – short distance
  • Ice Hockey
  • Volleyball
  • Wrestling
  • Skiing

Aerobic Training Program

Download the Aerobic Training Program PDF for sports with high aerobic content, including:

jacobs ladder rungs

  • Cycling – long distance
  • Cross Country Skiing
  • Power Walking
  • Swimming – long distance
  • Rowing
  • Track – long distance
  • Sailing
  • Triathlon


“This is a phenomenal training tool for anybody!”
~ Joe Juraszek, Strength & Conditioning Coach, Dallas Cowboys

Warning: Before beginning any interval training workout program you should have a complete physical examination by your physician. Consult your physician for the heart rate appropriate for your fitness condition. Exercising on Jacobs ladder may cause rapid heart rate increase. If you feel faint, develop chest pain, experience severe musculoskeletal discomfort or have difficulty breathing, terminate the exercise session immediately and consult a physician. Failure to do so may result in a serious bodily injury or death.