>> Workouts >> Tidal Wave

Tidal Wave

Tags: V02 Max Anaerobic Capacity Neuromuscular Lactate Tolerance Weight Loss Improve Sprint Time Crunched Improve Hill Climbing
      • 53:00
      • Duration
      • Anaerobic Capacity
      • Category
      • Intensity
Est. Average Power
145 watts
Est. Kcals
511
Est. Points
47
Ridden 1 time(s) in the last 30 days
  • Avg. power
    145 watts
  • Est. Kcals
    511
  • Points
    47
      • Intensity
      • Time
      • Points
      • Favour
Login Or Register
for FREE to play this workout

Has Your Workout Started?

If not, please ensure Power+ is running and you have clicked the "Start Training" button

loading workout data...

Workout description

Tidal wave has a distinct workout profile. Constructed as 3 main blocks with increasing intensity (but reducing duration), tidal wave is sure to tax every muscle fiber! Things start with 3 intervals of 2 minutes well above your threshold. Short recoveries make this a challenging start.

As things progress to the next block, the interval duration's get shorter, but the power requirements go up. Recovery between these intervals is still in the tempo range so you'll need to focus on keeping in the power zone.

The final block performs some "Tabata" style intervals which will really shake things up. 8 x (20 second on, 40 seconds off). Be prepared to give it your all during the 20 seconds.

Tidal wave has a distinct workout profile. Constructed as 3 main blocks with increasing intensity (but reducing duration), tidal wave is sure to tax every muscle fiber! Things start with 3 intervals of 2 minutes well above your threshold. Short recoveries make this a challenging start.

As things progress to the next block, the interval duration's get shorter, but the power requirements go up. Recovery between these intervals is still in the tempo range so you'll need to focus on keeping in the power zone.

The final block performs some "Tabata" style intervals which will really shake things up. 8 x (20 second on, 40 seconds off). Be prepared to give it your all during the 20 seconds.

  • Description Time Target Power Intensity Kcals
    Warmup - Easy 01:00 99 Watts
    7 kcals
    Warmup - Easy 01:00 117 Watts
    8 kcals
    Warmup - Steady 01:00 126 Watts
    8 kcals
    Warmup - Steady 01:00 135 Watts
    9 kcals
    Warmup - Hard 00:15 162 Watts
    3 kcals
    Warmup - Steady 00:45 135 Watts
    7 kcals
    Warmup - Hard 00:30 180 Watts
    6 kcals
    Warmup - Moderate 01:00 153 Watts
    10 kcals
    Warmup - Hard 00:15 198 Watts
    3 kcals
    Warmup - Steady 01:00 135 Watts
    9 kcals
    Warmup - Hard 00:15 216 Watts
    4 kcals
    Warmup - Easy 02:00 117 Watts
    15 kcals
    Hard 02:00 207 Watts
    27 kcals
    Recovery 01:30 108 Watts
    11 kcals
    Hard 02:00 207 Watts
    27 kcals
    Recovery 01:30 108 Watts
    11 kcals
    Hard 02:00 207 Watts
    27 kcals
    Recovery 01:30 108 Watts
    11 kcals
    Endurance 05:00 126 Watts
    42 kcals
    Hard 01:00 225 Watts
    15 kcals
    Tempo 01:00 144 Watts
    10 kcals
    Hard 01:00 225 Watts
    15 kcals
    Tempo 01:00 144 Watts
    10 kcals
    Hard 01:00 225 Watts
    15 kcals
    Tempo 01:00 144 Watts
    10 kcals
    Hard 01:00 225 Watts
    15 kcals
    Tempo 01:00 144 Watts
    10 kcals
    Recovery 01:30 108 Watts
    11 kcals
    Endurance 05:00 126 Watts
    42 kcals
    Max 00:20 270 Watts
    6 kcals
    Recovery 00:40 99 Watts
    4 kcals
    Max 00:20 270 Watts
    6 kcals
    Recovery 00:40 99 Watts
    4 kcals
    Max 00:20 270 Watts
    6 kcals
    Recovery 00:40 99 Watts
    4 kcals
    Max 00:20 270 Watts
    6 kcals
    Recovery 00:40 99 Watts
    4 kcals
    Max 00:20 270 Watts
    6 kcals
    Recovery 00:40 99 Watts
    4 kcals
    Max 00:20 270 Watts
    6 kcals
    Recovery 00:40 99 Watts
    4 kcals
    Max 00:20 270 Watts
    6 kcals
    Recovery 00:40 99 Watts
    4 kcals
    Max 00:20 270 Watts
    6 kcals
    Recovery 00:40 99 Watts
    4 kcals
    Cool Down 05:00 99 Watts
    33 kcals