EVENTS

Today's workout focuses on aerobic endurance with high cadence intervals. We'll begin with a warmup that includes fast pedals before settling into steady endurance work, with intervals at 95+ rpm woven into the session. We'll finish with an easy cooldown.

WHY WE'RE DOING IT
Building aerobic capacity is a central focus of our base training. Today's steady endurance work supports that foundation, while the high-cadence intervals help develop neuromuscular efficiency and coordination. The goal is to produce efficient power across a range of cadences. Learning to pedal smoothly as cadence changes gives us more ways to respond to the demands of riding.

HOW TO EXECUTE IT
Stay within the prescribed power ranges. Adding more power changes the training demand and creates fatigue we may not need.

During the high cadence intervals, follow the 95+ rpm instruction while keeping your pedal stroke smooth and controlled.

Keep your upper body quiet and avoid bouncing in the saddle. Focus on coordination as you increase cadence.

Settle back into steady endurance riding between intervals. Keep these sections controlled so you can execute the next cadence effort well.

POWERED BY LAUF CYCLES
Lauf builds bikes around one simple idea: make riders faster where it actually matters. From innovative gravel design to confident handling and real-world performance, Lauf creates bikes made for riders who want to go farther, faster, and explore more. Visit them at www.laufcycles.comOpens a new window.

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.