8min @ 85rpm, from 50 to 75% FTP15sec @ 110rpm, 150% FTP5min @ 90rpm, from 88 to 95% FTP15sec @ 110rpm, 150% FTP5min @ 90rpm, from 88 to 95% FTP15sec @ 110rpm, 150% FTP5min @ 90rpm, from 88 to 95% FTP15sec @ 110rpm, 150% FTP4min @ 90rpm, from 88 to 95% FTP2min @ 85rpm, 50% FTP
Workout overview

Duration: 30m

Stress points: 39

Zone distribution

Z1: 5m

Z2: 5m

Z3: 5m

Z4: 14m

Z5: -

Z6: 1m

17%
16%
18%
45%
0%
3%

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

  • 2 by 2

    30m | 42 SP

  • Alpha

    30m | 29 SP

  • At/Overs

    20m | 29 SP

  • Brisk Burn

    16m | 17 SP

  • Calorie Crush

    25m | 31 SP

  • Control The Burn

    15m | 17 SP

  • Emily's Short Mix

    30m | 44 SP

  • Expand

    30m | 33 SP

  • Fit & Fun

    22m | 25 SP

  • Flash Burn

    27m | 28 SP

  • Heat Wave

    19m | 23 SP

  • INEOS Pre-Race Warm-up

    20m | 17 SP

  • Instant Inferno

    18m | 21 SP

  • Jon's Short Mix

    30m | 45 SP

  • Knife-edge

    20m | 29 SP

  • Lactate Shuttle Short

    30m | 43 SP

  • Lavender Unicorn

    30m | 39 SP

  • Lunar Light

    19m | 24 SP

  • Micro Wave

    16m | 21 SP

  • Miracle

    20m | 23 SP

  • Performance

    24m | 21 SP

  • Race Day!

    20m | 19 SP

  • Renewal

    30m | 13 SP

  • Sevens

    30m | 34 SP

  • Twenty Torch

    20m | 21 SP

  • Ultimate Warm Up

    16m | 17 SP

  • Under Over

    27m | 37 SP

  • Vault

    20m | 26 SP

  • Wave Rider

    30m | 39 SP

  • Weekend Tune Up

    28m | 30 SP

  • Wild Iris

    23m | 30 SP

Similar workouts

  • Wave Rider

    30m | 39 SP

  • 1. Wave Rider

    30m | 39 SP

  • HAL 9000

    43m | 46 SP

  • Norseman workout: Imingfjell

    1h 15m | 74 SP

  • Norseman workout: Imingfjell

    1h 15m | 74 SP

  • SZRGWO 05.0

    1h | 82 SP

  • SZRGWO 05.1

    1h | 82 SP

  • 2. Accelerations

    59m | 49 SP

  • Accelerations

    59m | 49 SP

  • Turn Up The Heat

    29m | 37 SP

  • Turn Up The Heat

    29m | 37 SP

  • Weekend Tune Up

    28m | 30 SP