Speed and endurance ยท advanced
Speed Ladder: 60 to 180 BPM
Progressive speed training from 60 to 180 BPM. Build speed systematically with this tempo trainer routine.
01
Start at 60 BPM
Warm up at a tempo where the movement is relaxed and every repetition is repeatable.
02
Climb in measured steps
Move through 80, 100, 120, and 140 BPM without turning a clean exercise into a tense sprint.
03
Push, then cool down
Test the peak tempo briefly and finish slower so the session ends with controlled technique.
Start with one focused session
Open the interactive exercise, keep the first attempt manageable, and return to this page when you want to repeat the same setup.
Start this routine