Workouts» Derek Rush's Pain Cave Intervals »

Wave Rider

10min from 35 to 75% FTP
40sec @ 65% FTP
20sec @ 80% FTP
40sec @ 65% FTP
20sec @ 85% FTP
40sec @ 70% FTP
20sec @ 95% FTP
40sec @ 75% FTP
20sec @ 100% FTP
40sec @ 80% FTP
20sec @ 105% FTP
40sec @ 80% FTP
20sec @ 100% FTP
40sec @ 75% FTP
20sec @ 90% FTP
40sec @ 70% FTP
20sec @ 85% FTP
40sec @ 65% FTP
20sec @ 80% FTP
40sec @ 65% FTP
20sec @ 85% FTP
40sec @ 70% FTP
20sec @ 90% FTP
40sec @ 75% FTP
20sec @ 100% FTP
40sec @ 80% FTP
20sec @ 110% FTP
40sec @ 85% FTP
20sec @ 115% FTP
40sec @ 90% FTP
20sec @ 120% FTP
40sec @ 90% FTP
20sec @ 115% FTP
40sec @ 85% FTP
20sec @ 110% FTP
40sec @ 80% FTP
20sec @ 100% FTP
40sec @ 75% FTP
20sec @ 90% FTP
40sec @ 70% FTP
20sec @ 85% FTP
40sec @ 70% FTP
20sec @ 90% FTP
40sec @ 75% FTP
20sec @ 100% FTP
40sec @ 80% FTP
20sec @ 110% FTP
40sec @ 85% FTP
20sec @ 120% FTP
40sec @ 90% FTP
20sec @ 125% FTP
40sec @ 95% FTP
20sec @ 125% FTP
40sec @ 90% FTP
20sec @ 120% FTP
40sec @ 85% FTP
20sec @ 110% FTP
40sec @ 80% FTP
20sec @ 100% FTP
40sec @ 75% FTP
20sec @ 95% FTP
40sec @ 70% FTP
1min 40sec @ 65% FTP
10x 20sec @ 140% FTP,
1min 40sec @ 65% FTP
40sec @ 70% FTP
20sec @ 95% FTP
40sec @ 75% FTP
20sec @ 100% FTP
40sec @ 80% FTP
20sec @ 110% FTP
40sec @ 85% FTP
20sec @ 120% FTP
40sec @ 90% FTP
20sec @ 125% FTP
40sec @ 95% FTP
20sec @ 125% FTP
40sec @ 90% FTP
20sec @ 120% FTP
40sec @ 85% FTP
20sec @ 110% FTP
40sec @ 80% FTP
20sec @ 105% FTP
40sec @ 75% FTP
20sec @ 100% FTP
40sec @ 70% FTP
20sec @ 90% FTP
40sec @ 70% FTP
20sec @ 85% FTP
40sec @ 70% FTP
20sec @ 90% FTP
40sec @ 75% FTP
20sec @ 100% FTP
40sec @ 80% FTP
20sec @ 110% FTP
40sec @ 85% FTP
20sec @ 115% FTP
40sec @ 95% FTP
20sec @ 120% FTP
40sec @ 95% FTP
20sec @ 115% FTP
40sec @ 85% FTP
20sec @ 110% FTP
40sec @ 80% FTP
20sec @ 100% FTP
40sec @ 75% FTP
20sec @ 90% FTP
40sec @ 70% FTP
20sec @ 85% FTP
40sec @ 65% FTP
20sec @ 80% FTP
40sec @ 65% FTP
20sec @ 85% FTP
40sec @ 70% FTP
20sec @ 90% FTP
40sec @ 75% FTP
20sec @ 100% FTP
40sec @ 80% FTP
20sec @ 105% FTP
40sec @ 80% FTP
20sec @ 100% FTP
40sec @ 75% FTP
20sec @ 95% FTP
40sec @ 70% FTP
20sec @ 85% FTP
40sec @ 65% FTP
20sec @ 80% FTP
40sec @ 65% FTP
10min from 75 to 35% FTP
Workout overview

Duration: 1h 44m

Stress points: 120

Zone distribution

Z1: 13m

Z2: 48m

Z3: 17m

Z4: 15m

Z5: 5m

Z6: 7m

12%
46%
17%
14%
5%
6%

Author: Derek Rush

Here's something a little different. 10 x 20" standing form drills sandwiched between Cresting Waves of 20/40s. This one is harder than it looks. Trust me.

Download workout More workouts like this

FAQ: How to use custom workouts in Zwift?

Back to top

All workouts in 

Derek Rush's Pain Cave Intervals

  • Derek Rush's FTP Advancer

    1h 57m | 152 SP

    View >

  • Derek Rush's "Strength Reps"

    1h 52m | 151 SP

    View >

  • Speed Intervals

    1h 50m | 124 SP

    View >

  • SST/MTIs to Maximal Power Reps

    1h 52m | 164 SP

    View >

  • Tempo Tension Intervals

    1h 46m | 105 SP

    View >

  • Threshold to Russian Steps

    1h 49m | 145 SP

    View >

  • VO 2 the Max

    1h 42m | 143 SP

    View >

  • Wave Rider

    1h 44m | 120 SP

    View >

Similar workouts

  • Progressive 4x4's

    1h 3m | 80 SP

    View >

  • Aktivitus Power & Endurance 1

    1h 1m | 74 SP

    View >

  • Day 2 - Super Peaks Pyramid

    1h 16m | 116 SP

    View >

  • Session 22: Extended Over Unders

    1h 17m | 103 SP

    View >

  • Session 9: Extended Over Unders

    1h 16m | 111 SP

    View >

  • Sam Begg - What Goes Up

    1h | 80 SP

    View >

  • Aktivitus Power & Endurance 3

    1h 1m | 83 SP

    View >

  • Serrated

    1h 30m | 121 SP

    View >

  • Aktivitus Power & Endurance 12

    1h 3m | 98 SP

    View >

  • GC Coaching's Escalation

    1h 35m | 114 SP

    View >

  • Escalation

    1h 35m | 114 SP

    View >

  • Bricolage

    2h | 128 SP

    View >