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Espresso Spicy Tempo

7min from 50 to 75% FTP
2min @ 50% FTP
3x 30sec @ 120% FTP,
30sec @ 50% FTP
2min @ 65% FTP
3x 30sec @ 110% FTP,
3min 30sec @ 81% FTP
2min @ 60% FTP
3x 1min @ 105% FTP,
3min @ 85% FTP
2min @ 60% FTP
3x 30sec @ 110% FTP,
3min 30sec @ 81% FTP
6min from 70 to 45% FTP
Workout overview

Duration: 1h

Stress points: 66

Zone distribution

Z1: 10m

Z2: 13m

Z3: 30m

Z4: -

Z5: 6m

Z6: 2m

16%
21%
50%
0%
10%
3%

Author: Espresso Performance Coaching

This workout is based around three blocks of 12 minutes at approx. IM 70.3 pace, but includes intervals up above threshold, simulating riding in the real world where you'll lift your effort for hills, headwind or overtaking other riders.

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