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.

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Derek Rush's Pain Cave Intervals

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