Workouts / HIIT
HIIT
Calorie Burning Cycling Workout
The "Micro Wave" workout on Zwift, specifically designed to burn calories and boost your aerobic engine in under 20 minutes.
Duration16:00
TSS20
IF0.87
Blocks15
Time16:00
TSS20
IF0.87
Profile
Targets in % FTP
100%50%0%
0:008:0016:00
Z2 13% · 2 minZ3 59% · 10 minZ4 13% · 2 minZ5 16% · 3 min
Intervals
15 blocksZ3
Ramp upWarm-up
3:0070–88%Z3
IntervalBase
2:0085%Repeat 2×
Z3
Recovery
0:4578%Z4
Interval
0:2096%Z5
Interval
0:15106%Z5
Interval
0:10116%Z3
Recovery
0:4578%Z4
Interval
0:2098%Z5
Interval
0:15108%Z5
Interval
0:10118%Z3
Recovery
0:4578%Z4
Interval
0:20100%Z5
Interval
0:15110%Z5
Interval
0:10120%Z2
Ramp downCool-down
2:0074–70%What it trains
High-quality intervals target power, repeatability, and aerobic development for stronger race-day efforts.
Reviews
Tags
HIITZwiftWahooGCNshortaerobicvideoGCN Training
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