Espresso Spicy Tempo

• Cycling
• 1hTime
• 66Stress
• 0.81Intensity
• 60Popularity

About this workout

Espresso Spicy Tempo features a solid main set of sustained efforts at 81% FTP, making it a perfect mid-week staple for building aerobic durability and sub-threshold endurance. This workout will have you ready for those long climbs and help maintain pace during group rides, all while keeping fatigue manageable.

Workout structure

• Warm-Up 7 min @ 50-75% (50-75w)
• Active 2 min @ 50% (50w)
• 3X
  • Active 30 sec @ 120% (120w)
  • Rest 30 sec @ 50% (50w)
• Active 2 min @ 65% (65w)
• 3X
  • Active 30 sec @ 110% (110w)
  • Rest 3:30 min @ 81% (81w)
• Active 2 min @ 60% (60w)
• 3X
  • Active 1 min @ 105% (105w)
  • Rest 3 min @ 85% (85w)
• Active 2 min @ 60% (60w)
• 3X
  • Active 30 sec @ 110% (110w)
  • Rest 3:30 min @ 81% (81w)
• Cooldown 6 min @ 70-45% (70-45w)