Friday, December 6
2:00 AM UTC
JOINBASECAMP.COM Tempo With RPM Bursts Workout #2
Group Workout
EVENT DESCRIPTION
ABOUT THIS WORKOUT
This Velocious Endurance Coaching workout is designed to build your aerobic capacity and muscular endurance by building time in the tempo zone, which can be simply called speed endurance. The workout layout is simple: after a 10-minute progressive warm-up featuring some fast pedaling efforts, the group will complete 3 x 13:30 tempo intervals with 1 minute of rest between. Each interval features 3 x 30-second high-cadence bursts at FTP power. A short cooldown will help you flush the legs and get ready for tomorrow.
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 Velocious Endurance Coaching workout is designed to build your aerobic capacity and muscular endurance by building time in the tempo zone, which can be simply called speed endurance. The workout layout is simple: after a 10-minute progressive warm-up featuring some fast pedaling efforts, the group will complete 3 x 13:30 tempo intervals with 1 minute of rest between. Each interval features 3 x 30-second high-cadence bursts at FTP power. A short cooldown will help you flush the legs and get ready for tomorrow.
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
Getting started with scored races
You'll need to finish a few rides before you can join your first scored race. With more data we'll be able to recommend the best group for you to compete against.