Workouts
Workout
The "Micro Wave" workout on Zwift, specifically designed to burn calories and boost your aerobic engine in under 20 minutes.
warmup
Intensity: 70%
3min from 70-88% FTP
active
Intensity: 85%
2min at 85% FTP
Repeat 2 times
recovery
Intensity: 78%
active
Intensity: 96%
active
Intensity: 106%
active
Intensity: 116%
recovery
Intensity: 78%
active
Intensity: 98%
active
Intensity: 108%
active
Intensity: 118%
recovery
Intensity: 78%
active
Intensity: 100%
active
Intensity: 110%
active
Intensity: 120%
cooldown
Intensity: 74%
2min from 74-70% FTP
High-quality intervals target power, repeatability, and aerobic development for stronger race-day efforts.
Useful when you want sessions that match tags such as HIIT, Zwift, Wahoo, GCN, short, aerobic, video, GCN Training.
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