Threshold

Avalanche Spire

  • Cycling
  • 1h 15mTime
  • 90Stress
  • 0.85Intensity
  • 40Popularity

About this workout

Avalanche Spire delivers a punishing threshold workout with short, sharp efforts to push your limits and define your FTP. Perfect for simulating the sustained power needed during intense group rides or time trials, this session will help you maintain race pace when it counts the most.

d.stadnik.it

Workout structure

  • Active 3 min @ 50% (50w)
  • Active 3 min @ 73% (73w)
  • Active 3 min @ 95% (95w)
  • Active 5 min @ 40% (40w)
  • Active 30 sec @ 37-90% (37-90w)
  • 2X
    • Active 1 min @ 95% (95w)
    • Active 1 min @ 95-105% (95-105w)
    • 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 @ 105-95% (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 @ 105-95% (105-95w)
  • Active 4 min @ 40% (40w)
  • Active 30 sec @ 40-95% (40-95w)
  • Active 1 min @ 95% (95w)
  • Active 1 min @ 95-105% (95-105w)
  • Active 1 min @ 106-96% (106-96w)
  • Active 1 min @ 95% (95w)
  • Active 1 min @ 95-105% (95-105w)
  • 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 @ 105-95% (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 @ 105-95% (105-95w)
  • Active 2 min @ 41-31% (41-31w)