Threshold

Avalanche Spire minus 3

  • Cycling
  • 1hTime
  • 66Stress
  • 0.81Intensity
  • 106Popularity

About this workout

Avalanche Spire minus 3 delivers a punishing workout with sustained efforts at 105% FTP, building the pace you can maintain on those weekly group rides and TTs. Perfect for defining your FTP, this session sharpens your ability to hold strong when the race heats up or the road tilts upward.

mixmasterut

Workout structure

  • 3 min @ 50% (50w)
  • 3 min @ 73% (73w)
  • 3 min @ 95% (95w)
  • 4 min @ 40% (40w)
  • 30 sec @ 40-85% (40-85w)
  • 2X
    • 1 min @ 85% (85w)
    • 1 min @ 85-105% (85-105w)
    • 1 min @ 105-85% (105-85w)
  • 3 min @ 40% (40w)
  • 30 sec @ 40-85% (40-85w)
  • 2X
    • 1 min @ 85% (85w)
    • 1 min @ 85-105% (85-105w)
    • 1 min @ 105-85% (105-85w)
  • 3 min @ 40% (40w)
  • 30 sec @ 40-85% (40-85w)
  • 2X
    • 1 min @ 85% (85w)
    • 1 min @ 85-105% (85-105w)
    • 1 min @ 105-85% (105-85w)
  • 3 min @ 40% (40w)
  • 30 sec @ 40-85% (40-85w)
  • 2X
    • 1 min @ 85% (85w)
    • 1 min @ 85-105% (85-105w)
    • 1 min @ 105-85% (105-85w)
  • 3 min @ 40% (40w)
  • 30 sec @ 40-85% (40-85w)
  • 2X
    • 1 min @ 85% (85w)
    • 1 min @ 85-105% (85-105w)
    • 1 min @ 105-85% (105-85w)
  • 2:30 min @ 40-30% (40-30w)