Espresso | Weekend Group Ride

• Cycling
• 2h 57mTime
• 205Stress
• 0.83Intensity
• 70Popularity

About this workout

Espresso delivers a gnarly anaerobic workout that builds the kick to close gaps and boosts your raw sprinting power with 60-second intervals followed by short recoveries. Perfect for weekend group rides, this session enhances your ability to throw down in race kicks and breakaways while keeping your fitness fresh between tougher training days.

Workout structure

• Active 13 min @ 26-64% (26-64w)
• 6X
  • Active 4:30 min @ 57% (57w)
  • Active 30 sec @ 71% (71w)
• Active 3 min @ 108% (108w)
• Active 1 min @ 156% (156w)
• Active 1 min @ 123% (123w)
• Active 30 sec @ 286% (286w)
• 3X
  • Active 4 min @ 58% (58w)
  • Active 1 min @ 71% (71w)
• Active 2 min @ 20% (20w)
• 3X
  • Active 4 min @ 58% (58w)
  • Active 1 min @ 71% (71w)
• 15X
  • Active 15 sec @ 145% (145w)
  • Active 45 sec @ 65% (65w)
• 2X
  • Active 4 min @ 58% (58w)
  • Active 1 min @ 71% (71w)
• Active 5 min @ 20% (20w)
• 3X
  • Active 4 min @ 58% (58w)
  • Active 1 min @ 71% (71w)
• Active 4 min @ 100% (100w)
• Active 40 sec @ 234% (234w)
• 7X
  • Active 1 min @ 85% (85w)
  • Active 30 sec @ 123% (123w)
• Active 2 min @ 20% (20w)
• 5X
  • Active 4 min @ 58% (58w)
  • Active 1 min @ 71% (71w)
• Active 10 min @ 52-32% (52-32w)