Wednesday, February 26
2:00 AM UTC
JoinBaseCamp.com Build VO2 Max with Tempo #22
Group Workout
DESCRIZIONE EVENTO
ABOUT THIS WORKOUT
This BaseCamp workout is designed to increase your VO2max in the simplest way: by spending time at VO2max. We will add some strength and coordination tempo with cadence stands to help you get ready for those faster group rides. The workout is simple enough; we start with a 15-minute warm-up featuring 3 x 45 seconds of fast pedaling to get those legs ready to go hard. Once warmed up, things get hard! We start with 6 x 3-minute VO2max intervals targeting 112% of your threshold/FTP with 3 minutes of rest between. Once done with the intervals, we will complete a 10-minute high-cadence tempo effort that alternates between one minute of standing and one minute of seated high cadence work. A short cooldown concludes the workout.
This workout is part of the BaseCamp 2020 virtual cycling center base training program for cyclists and triathletes. To learn more about this program, visit us at https://joinbasecamp.com/Opens a new window.
LEADER COACHES
The BaseCamp coaches will lead this ride; we try to have at least two coaches guiding each workout. Ride with 3x world champion Amber Neben, USA winningest male pro Scott Moninger, current Liv Giant pro MTB racer Serena Gordon Bishop, and/or our master coaches Tim Cusick, Brig Brandt, and Kevin Williams.
WORKOUT TIPS
We suggest warming up on the trainer for 5-10 minutes before the workout starts. Also, most people have a lower FTP indoors than outdoors; try lowering your FTP 5-15 watts for a better workout experience.
ABOUT GROUP WORKOUTS
Zwifters line up in the starting area just like a normal event. Once the event starts, all riders enter workout mode. Everyone stays together, regardless of power output. That's right; if you're putting out 100 watts and another Zwifter is putting out 400 watts, you will stay in exactly the same position relative to each other. Only if you stop pedaling and fall 6 meters behind the group will the rubber-banding stop.
HELPFUL HINT
We highly recommend doing one of the FTP tests, as the estimated FTP can be inaccurate and make the difficulty level of the workouts too high for your current fitness level.
Read this article for more info on Zwift FTP: https://support.zwift.com/en_us/ftp-test-HypJnI_NHOpens a new window.
#joinbasecamp
This BaseCamp workout is designed to increase your VO2max in the simplest way: by spending time at VO2max. We will add some strength and coordination tempo with cadence stands to help you get ready for those faster group rides. The workout is simple enough; we start with a 15-minute warm-up featuring 3 x 45 seconds of fast pedaling to get those legs ready to go hard. Once warmed up, things get hard! We start with 6 x 3-minute VO2max intervals targeting 112% of your threshold/FTP with 3 minutes of rest between. Once done with the intervals, we will complete a 10-minute high-cadence tempo effort that alternates between one minute of standing and one minute of seated high cadence work. A short cooldown concludes the workout.
This workout is part of the BaseCamp 2020 virtual cycling center base training program for cyclists and triathletes. To learn more about this program, visit us at https://joinbasecamp.com/Opens a new window.
LEADER COACHES
The BaseCamp coaches will lead this ride; we try to have at least two coaches guiding each workout. Ride with 3x world champion Amber Neben, USA winningest male pro Scott Moninger, current Liv Giant pro MTB racer Serena Gordon Bishop, and/or our master coaches Tim Cusick, Brig Brandt, and Kevin Williams.
WORKOUT TIPS
We suggest warming up on the trainer for 5-10 minutes before the workout starts. Also, most people have a lower FTP indoors than outdoors; try lowering your FTP 5-15 watts for a better workout experience.
ABOUT GROUP WORKOUTS
Zwifters line up in the starting area just like a normal event. Once the event starts, all riders enter workout mode. Everyone stays together, regardless of power output. That's right; if you're putting out 100 watts and another Zwifter is putting out 400 watts, you will stay in exactly the same position relative to each other. Only if you stop pedaling and fall 6 meters behind the group will the rubber-banding stop.
HELPFUL HINT
We highly recommend doing one of the FTP tests, as the estimated FTP can be inaccurate and make the difficulty level of the workouts too high for your current fitness level.
Read this article for more info on Zwift FTP: https://support.zwift.com/en_us/ftp-test-HypJnI_NHOpens a new window.
#joinbasecamp
Inizia con le gare a punteggio
Dovrai portare a termine alcune pedalate prima di poter partecipare alla tua prima gara a punti. Una volta raccolti più dati, saremo in grado di consigliarti il gruppo migliore contro cui gareggiare.