Road Bike (mod bike) 1:45:00 [3] 36.0 mi (20.6 mph)
ahr:135 max:161 slept:7.0
Avalanche Spire +3 is 7x8-minute over-under intervals with 1-minute valleys at 95% FTP and 3-minute peaks that ascend to 105% FTP, remain there for 1 minute, and then return to 95% FTP.
Recoveries between over-unders are 5 minutes long.
I was very surprised and happy with my workout, breakthrough, being able to hold above the targeted numbers for threshold, only thing that sucks is the unders as they decrease it's hard to dial in on a traditional trainer
01:45:00
DURATION
133 / 133
TSS®
0.87 / 0.87
IF®
1397 / 1389
kJ (Cal)
255
NP®
222
POWER
135
HR
88
CADENCE
292
FTP
Name Time Power NP HR Cadence
Workout 01:45:00 222 / 219 255 135 88
Endurance 1 00:03:00 187 / 189 185 114 89
Sweet Spot 1 00:03:00 271 / 277 268 132 96
Sweet Spot 2 00:01:00 275 / 277 272 128 90
Threshold 1 00:01:00 293 / 291 287 139 90
Threshold 2 00:01:00 306 / 306 307 144 92
Threshold 3 00:01:00 289 / 292 292 145 90
Sweet Spot 3 00:01:00 275 / 277 277 145 88
Threshold 4 00:01:00 291 / 291 285 144 91
Threshold 5 00:01:00 309 / 306 310 148 93
Threshold 6 00:01:00 290 / 292 291 149 91
Sweet Spot 4 00:01:00 280 / 277 282 133 89
Threshold 7 00:01:00 297 / 291 293 144 91
Threshold 8 00:01:00 307 / 306 306 147 92
Threshold 9 00:01:00 286 / 292 287 148 90
Sweet Spot 5 00:01:00 278 / 277 277 146 89
Threshold 10 00:01:00 295 / 291 287 146 91
Threshold 11 00:01:00 309 / 306 310 150 93
Threshold 12 00:01:00 286 / 292 284 150 90
Sweet Spot 6 00:01:00 278 / 277 279 133 88
Threshold 13 00:01:00 296 / 291 289 145 91
Threshold 14 00:01:00 308 / 306 308 149 93
Threshold 15 00:01:00 283 / 292 285 149 91
Sweet Spot 7 00:01:00 277 / 277 277 149 89
Threshold 16 00:01:00 290 / 291 284 148 91
Threshold 17 00:01:00 310 / 306 308 152 94
Threshold 18 00:01:00 289 / 292 290 154 91
Sweet Spot 8 00:01:00 274 / 277 275 135 88
Threshold 19 00:01:00 292 / 291 290 145 91
Threshold 20 00:01:00 309 / 306 307 150 93
Threshold 21 00:01:00 285 / 292 283 151 91
Sweet Spot 9 00:01:00 273 / 277 273 150 89
Threshold 22 00:01:00 293 / 291 287 150 91
Threshold 23 00:01:00 309 / 306 311 154 93
Threshold 24 00:01:00 287 / 292 284 155 91
Sweet Spot 10 00:01:00 273 / 277 272 135 92
Threshold 25 00:01:00 296 / 291 291 147 91
Threshold 26 00:01:00 308 / 306 308 152 93
Threshold 27 00:01:00 293 / 292 298 154 92
Sweet Spot 11 00:01:00 277 / 277 275 152 89
Threshold 28 00:01:00 294 / 291 289 153 92
Threshold 29 00:01:00 306 / 306 307 156 94
Threshold 30 00:01:00 290 / 292 291 157 92
Sweet Spot 12 00:01:00 277 / 277 274 137 89
Threshold 31 00:01:00 299 / 291 297 149 92
Threshold 32 00:01:00 308 / 306 307 154 93
Threshold 33 00:01:00 291 / 292 295 155 91
Sweet Spot 13 00:01:00 277 / 277 277 154 89
Threshold 34 00:01:00 296 / 291 293 154 92
Threshold 35 00:01:00 306 / 306 307 157 93
Threshold 36 00:01:00 284 / 292 281 158 91
Sweet Spot 14 00:01:00 278 / 277 276 140 89
Threshold 37 00:01:00 297 / 291 292 151 92
Threshold 38 00:01:00 310 / 306 307 156 94
Threshold 39 00:01:00 285 / 292 287 156 91
Sweet Spot 15 00:01:00 276 / 277 275 156 90
Threshold 40 00:01:00 296 / 291 294 155 92
Threshold 41 00:01:00 308 / 306 306 159 94
Threshold 42 00:01:00 291 / 292 290 161 92