EVENTS

Small changes, steady control. This workout begins with a warmup before moving into Tempo work with two-minute torque progressions. The power changes are very minor, so pay attention to how you pedal through each step. Easier riding separates the main blocks, and we finish with a five-minute cooldown.

WHY WE'RE DOING IT
Our last session paired lower-cadence Tempo with high-cadence surges; today we take a more measured approach, using small progressions to practice controlling the force applied through the pedals while sustaining aerobic work. Tempo supports developing endurance, while the torque changes give us another way to work on coordination. The challenge is precision: make each adjustment without adding unnecessary power or letting form deteriorate.

HOW TO EXECUTE IT
Establish a controlled Tempo rhythm before the progressions begin, leaving room within the prescribed range instead of riding every step at its upper limit. Follow the displayed cadence and power instructions through each two-minute progression; the power changes are small, so avoid turning each step into an acceleration. Keep your upper body quiet and your pedal stroke smooth. Notice how the pressure on the pedals changes, and maintain control through the transition. Use the easier sections to reset. If fatigue makes it difficult to hold the prescribed cadence with good form, bring power toward the lower end of the target range.

POWERED BY ENVE
ENVE designs performance equipment around what matters in the real world: speed, handling, efficiency, and confidence. Their wheels and components are engineered to help riders go faster, not just in the wind tunnel, but also on the roads and gravel we actually ride. Visit them at enve.com.

A FULLY COACH-LED WORKOUT
This isn't just a workout you follow on the screen. BaseCamp coaches lead the session live, explaining why we're doing each effort, how to execute it correctly, and what you should be feeling along the way. Our goal is simple: complete the workout and understand the training behind it.

WORKOUT TIMES AND COACHES
7:00 AM ET: Paul Jobin and Maia Paris
10:00 AM ET: Tim Cusick and Rebecca Rusch
12:00 PM ET: Namrita Brooke and Tina Hart
5:45 PM ET: Brian Hammond, Lorri Lown, and Chaz Turmon
8:45 PM ET: Jill Gass and Liz Inglese

Additional workout times may be available. Ride leaders are subject to change.

BEFORE YOU JOIN
Warm up for 5–10 minutes before the event begins. Make sure your Zwift FTP accurately reflects your current indoor fitness. Join a few minutes early, find your coaches, and be ready to ride when the event starts.

TRAIN WITH BASECAMP
BaseCamp Winter Group Coaching combines progressive training, live coach-led workouts, strength, nutrition, education, and a community of cyclists training toward their goals together. Train with us live or follow the program on your own schedule. Wherever you train, you're part of the team. Learn more at www.joinbasecamp.comOpens a new window.