"Join the BaseCamp team for workout number 28 in our progressive series! Today's workout features a 10-minute warm-up with 3 fast pedaling efforts, followed by 2 x 22-minute sweet spot efforts with 5 x 30-second FTP surges in each. Sweet spot is an excellent way to raise FTP while still working under threshold. The FTP surges will provide a dose of lactate to force our bodies to get better at managing and utilizing the lactate while under load.

We offer two public times for this workout:

10:00 a.m. EST p/b Liv Cycling featuring Rebecca Rusch
Ride with 7x world champion queen of pain Rebecca Rusch, BaseCamp head coach Tim Cusick, and the BaseCamp team.

5:45 p.m. EST p/b BaseCamp featuring Amber Neben
Ride with 3x world champion and 3x Olympian Amber Neben and the BaseCamp team.

These workouts are part of the BaseCamp 2021-2022 virtual cycling center base training program for cyclists and triathletes. To learn more about this program, visit us at joinbasecamp.com.

POWERED BY LIV CYCLING - FOR WOMEN, BY WOMEN, WITH WOMEN
We engineer bikes for women. At Liv, we are obsessed with creating the perfect ride for women. Yes, that means matching you with your best bike size and fit, and it means maximizing your strength with women-specific frame and suspension tuning and carefully-selected components. Transparency is the best approach, so we share exactly how we create bikes for women from the ground up and why it works. We know what it takes to design women's bikes that awaken wild ideas, bring life into focus, and carry you along any cycling journey you can dream up. Learn more at liv-cycling.com.

FULLY COACHED WORKOUT
Each BaseCamp workout in this progressive series is coached by professional riders/coaches. The workouts are set to stay together, as your coaches will be walking you through the workout and talking you through the why of things, and this makes it easy to stay with the group and get all the great coaching info and tips.

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 significantly behind the group will the rubber banding stop.

HELPFUL HINTS
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.