This workout features a 10-minute warm-up with 3 fast pedaling efforts, followed by 56 minutes of tempo with high cadence surges. This workouts focuses on building aerobic and muscular endurance while teaching your body how to deal with lactate.

This workout is part of the BaseCamp 2021 virtual cycling center base training program for cyclists and triathletes. To learn more about this program, visit us at https://www.joinbasecamp.com/public-eventsOpens a new window.

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In everything we do, we put women first - visit https://www.liv-cycling.comOpens a new window to learn more.

LEADER COACHES
Join select members of our team for each ride; we have at least one coach guiding each workout. Ride with 3x world champion Amber Neben, USA winningest male pro Scott Moninger, current Liv Racing pro MTB racer Serena Bishop Gordon, former World Champion and "Queen of Pain" Rebecca Rusch, and/or our master coaches and ride leaders 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, keep in mind that most people have a lower FTP indoors than outdoors.

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.