Anaerobic

Wave Rider

  • Cycling
  • 30mTime
  • 39Stress
  • 0.88Intensity
  • 225Popularity

About this workout

Wave Rider mixes sustained efforts at 88% FTP with brief recoveries, boosting your kick for closing gaps and enhancing your raw sprinting power. Ideal for building lactate tolerance and preparing for those gnarly race kicks or breakaway efforts.

mj3

Workout structure

  • 8 min @ 50-75% (50-75w) 85 rpm
  • 3X
    • 15 sec @ 150% (150w) 110 rpm
    • 5 min @ 88-95% (88-95w) 90 rpm
  • 15 sec @ 150% (150w) 110 rpm
  • 4 min @ 88-95% (88-95w) 90 rpm
  • 2 min @ 50% (50w) 85 rpm