8min @ 85rpm, from 50 to 75 % FTP
15sec @ 110rpm, 150 % FTP
5min @ 90rpm, from 88 to 95 % FTP
15sec @ 110rpm, 150 % FTP
5min @ 90rpm, from 88 to 95 % FTP
15sec @ 110rpm, 150 % FTP
5min @ 90rpm, from 88 to 95 % FTP
15sec @ 110rpm, 150 % FTP
4min @ 90rpm, from 88 to 95 % FTP
2min @ 85rpm, 50 % FTP
View watts
Enter FTP
8min @ 85rpm, from <span
data-value="50" data-unit="relpow">50</span> to <span
data-value="75" data-unit="relpow">75</span>% FTP 15sec @ 110rpm, <span
data-value="150" data-unit="relpow">150</span>% FTP 5min @ 90rpm, from <span
data-value="88" data-unit="relpow">88</span> to <span
data-value="95" data-unit="relpow">95</span>% FTP 15sec @ 110rpm, <span
data-value="150" data-unit="relpow">150</span>% FTP 5min @ 90rpm, from <span
data-value="88" data-unit="relpow">88</span> to <span
data-value="95" data-unit="relpow">95</span>% FTP 15sec @ 110rpm, <span
data-value="150" data-unit="relpow">150</span>% FTP 5min @ 90rpm, from <span
data-value="88" data-unit="relpow">88</span> to <span
data-value="95" data-unit="relpow">95</span>% FTP 15sec @ 110rpm, <span
data-value="150" data-unit="relpow">150</span>% FTP 4min @ 90rpm, from <span
data-value="88" data-unit="relpow">88</span> to <span
data-value="95" data-unit="relpow">95</span>% FTP 2min @ 85rpm, <span
data-value="50" data-unit="relpow">50</span>% FTP Workout overview Duration: 30m
Stress points: 39
Zone distribution Z1: 5m
Z2: 5m
Z3: 5m
Z4: 14m
Z5: -
Z6: 1m
They call it the "Wave Rider" because the workout graphic looks like waves. You'll ramp up slowly to a short power burst, then ride the same power wave again four times. No surfboard required, but make sure to keep your head above water.
✓ Available in Zwift
More workouts like this