Avalanche Spire +3

• Cycling
• 1h 54mTime
• 140Stress
• 0.86Intensity
• 225Popularity

About this workout

Avalanche Spire +3 is a brutal threshold workout that hones your sustainable power, perfect for pushing through the pace in group rides and time trials. This session builds your FTP with intense intervals, making it a staple for those looking to sharpen their endurance and race performance.

Workout structure

• 10 min @ 25-95% (25-95w)
• 5 min @ 65% (65w)
• 2X
  • 1 min @ 95% (95w)
  • 1 min @ 95-105% (95-105w)
  • 1 min @ 105% (105w)
  • 1 min @ 105-95% (105-95w)
• 5:30 min @ 50% (50w)
• 2X
  • 1 min @ 95% (95w)
  • 1 min @ 95-105% (95-105w)
  • 1 min @ 105% (105w)
  • 1 min @ 105-95% (105-95w)
• 5:30 min @ 50% (50w)
• 2X
  • 1 min @ 95% (95w)
  • 1 min @ 95-105% (95-105w)
  • 1 min @ 105% (105w)
  • 1 min @ 105-95% (105-95w)
• 5:30 min @ 50% (50w)
• 2X
  • 1 min @ 95% (95w)
  • 1 min @ 95-105% (95-105w)
  • 1 min @ 105% (105w)
  • 1 min @ 105-95% (105-95w)
• 5:30 min @ 50% (50w)
• 2X
  • 1 min @ 95% (95w)
  • 1 min @ 95-105% (95-105w)
  • 1 min @ 105% (105w)
  • 1 min @ 105-95% (105-95w)
• 5:30 min @ 50% (50w)
• 2X
  • 1 min @ 95% (95w)
  • 1 min @ 95-105% (95-105w)
  • 1 min @ 105% (105w)
  • 1 min @ 105-95% (105-95w)
• 5:30 min @ 50% (50w)
• 2X
  • 1 min @ 95% (95w)
  • 1 min @ 95-105% (95-105w)
  • 1 min @ 105% (105w)
  • 1 min @ 105-95% (105-95w)
• 10 min @ 50% (50w)