Avalanche Spire

• Cycling
• 1h 15mTime
• 90Stress
• 0.85Intensity
• 547Popularity

About this workout

Avalanche Spire delivers a solid dose of threshold work with 6 sets of 2 minutes at 105% FTP, pushing your sustainable power while simulating the effort required for intense group rides or time trials. This workout is perfect for developing the stamina needed to maintain high speeds when the pace picks up or when you're battling for position in a race.

Workout structure

• 3 min @ 50% (50w)
• 3 min @ 73% (73w)
• 3 min @ 95% (95w)
• 5 min @ 40% (40w)
• 30 sec @ 40-95% (40-95w)
• 2X
  • 1 min @ 95% (95w)
  • 1 min @ 95-105% (95-105w)
  • 1 min @ 105-95% (105-95w)
• 4 min @ 40% (40w)
• 30 sec @ 40-95% (40-95w)
• 2X
  • 1 min @ 95% (95w)
  • 1 min @ 95-105% (95-105w)
  • 1 min @ 105-95% (105-95w)
• 4 min @ 40% (40w)
• 30 sec @ 40-95% (40-95w)
• 2X
  • 1 min @ 95% (95w)
  • 1 min @ 95-105% (95-105w)
  • 1 min @ 105-95% (105-95w)
• 4 min @ 40% (40w)
• 30 sec @ 40-95% (40-95w)
• 2X
  • 1 min @ 95% (95w)
  • 1 min @ 95-105% (95-105w)
  • 1 min @ 105-95% (105-95w)
• 4 min @ 40% (40w)
• 30 sec @ 40-95% (40-95w)
• 2X
  • 1 min @ 95% (95w)
  • 1 min @ 95-105% (95-105w)
  • 1 min @ 105-95% (105-95w)
• 4 min @ 40% (40w)
• 30 sec @ 40-95% (40-95w)
• 2X
  • 1 min @ 95% (95w)
  • 1 min @ 95-105% (95-105w)
  • 1 min @ 105-95% (105-95w)
• 2 min @ 40-30% (40-30w)