Explosive surges into tempo settling — the signature gravel-specific workout.
Wasatch All-Road's Mountain gravel, High altitude forces constant power changes. Surge over the rough stuff, settle on the smooth, repeat for 82 miles.
STRUCTURE
15min warm-up → 2 sets of 3×(20sec surge @ 130% FTP + 90sec settle @ 85% FTP) / 5min between sets → cool-down
EXECUTION
Out of the saddle for every surge — explosive, violent power. Then immediately drop to tempo and SETTLE. Smooth your breathing. Recover while still working. This is what gravel racing IS: attack the rock garden, settle on the straight, attack the climb, settle on the descent. Over and over.
POWER
Surges: 125–135% FTP | Settle: 83–87% FTP
CADENCE
100–120rpm surge (explosive) | 85–90rpm settle (smooth)
POSITION
Standing for surges | Seated in drops for settle
RPE
Surges: 9–10 | Settle: 5–6
RACE-SPECIFIC: WASATCH ALL-ROAD
NUTRITION Target 60–80g carbs/hour for Wasatch All-Road’s 82 miles. Start fueling within the first 30 minutes — early fueling prevents late-race collapse. Bonking at mile 60 is a nutrition failure, not a fitness failure.
ALTITUDE Wasatch All-Road with 10,560ft of climbing, much of it above 8,000ft demands altitude preparation. Arrive 5–7 days early for acclimatization. Expect 5–15% power reduction at altitude. Increase iron intake 4 weeks out. Hydrate aggressively — altitude increases fluid loss by 20–40%. High altitude (5,600-9,000+ feet); Sun exposure at altitude.
TERRAIN Mixed terrain at Wasatch All-Road requires surface adaptability. Include weekly rides on wasatch range mountain gravel to build confidence. Expect: mountain gravel, high altitude, wasatch range.