EPOC represents the metabolic cost of recovery — replenishing ATP and creatine phosphate, clearing lactate, restoring body temperature, and rebalancing hormones. High-intensity intervals generate more EPOC than steady-state rides. The practical implication for cyclists: hard intervals raise calorie burn for 12-24 hours post-session, supporting body-composition goals. Garmin and other head units estimate EPOC via heart-rate variability to gauge training load and recovery needs. EPOC is not the main driver of fat loss but is a useful training-load signal.