Threshold

Avalanche Spire +1

  • Cycling
  • 1h 15mTime
  • 97Stress
  • 0.88Intensity
  • 418Popularity

About this workout

Avalanche Spire +1 features a solid main set of 5 sets of 2 × 60 sec at 105% FTP, designed to push your sustainable power and prepare you for the pace needed on weekly group rides and time trials. This classic threshold workout builds the endurance necessary for maintaining intensity over longer efforts while also sharpening your FTP.

shelkov

Workout structure

  • Active 3 min @ 50% (50w)
  • Active 3 min @ 65% (65w)
  • Active 3 min @ 95% (95w)
  • Active 5 min @ 40% (40w)
  • Active 30 sec @ 40-95% (40-95w)
  • 2X
    • Active 1 min @ 95% (95w)
    • Active 1 min @ 95-105% (95-105w)
    • Active 1 min @ 105% (105w)
    • Active 1 min @ 105-95% (105-95w)
  • Active 4 min @ 40% (40w)
  • Active 30 sec @ 40-95% (40-95w)
  • 2X
    • Active 1 min @ 95% (95w)
    • Active 1 min @ 95-105% (95-105w)
    • Active 1 min @ 105% (105w)
    • Active 1 min @ 105-95% (105-95w)
  • Active 4 min @ 40% (40w)
  • Active 30 sec @ 40-95% (40-95w)
  • 2X
    • Active 1 min @ 95% (95w)
    • Active 1 min @ 95-105% (95-105w)
    • Active 1 min @ 105% (105w)
    • Active 1 min @ 105-95% (105-95w)
  • Active 4 min @ 40% (40w)
  • Active 30 sec @ 40-95% (40-95w)
  • 2X
    • Active 1 min @ 95% (95w)
    • Active 1 min @ 95-105% (95-105w)
    • Active 1 min @ 105% (105w)
    • Active 1 min @ 105-95% (105-95w)
  • Active 4 min @ 40% (40w)
  • Active 30 sec @ 40-95% (40-95w)
  • 2X
    • Active 1 min @ 95% (95w)
    • Active 1 min @ 95-105% (95-105w)
    • Active 1 min @ 105% (105w)
    • Active 1 min @ 105-95% (105-95w)
  • Active 2:30 min @ 41-31% (41-31w)