ABOUT THIS WORKOUT
This BaseCamp workout is designed to help build FTP through Sweet Spot Intervals (SSI), which push FTP up from below. To better help your body learn to deal with lactate, we will be doing some over-under efforts as part of the intervals. The workout layout is simple; after a 10-minute progressive warm-up featuring some fast pedal efforts, we move into the main workout. The workout consists of 3 x 15 minutes with �over� surges every 3 minutes. We will rest 4 minutes between intervals. The main workout will be followed by a short cool down.

This Velocious Endurance Coaching (VEC) workout is designed to help build strength and FTP by blending some big gear grinders with change-of-pace SST work via SST pyramid building. The workout is simple enough, starting out with a 10-minute warm up featuring 3 x 45-second fast pedals. Once warmed up, we start with a short set of big gear grinders then transition into 2 x 22 minutes of SST on/off pyramids. A short cool down will help you flush the system and get ready for tomorrow�s 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.

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