Join the BaseCamp team for this live coached workout featuring a 5-minute warm-up and 3 x 1-minute fast pedaling efforts, followed by aerobic endurance work with 3 x 5-minute high-cadence ramps. The goal of this workout is to build aerobic capacity and improve neuromuscular coordination through high cadence.

FULLY COACHED WORKOUT
Each BaseCamp workout in this progressive series is led by our coaches and guest professional riders. You'll join our head coaches Tim Cusick and Namrita Brooke, PhD, and the rest of the BaseCamp coaches and revolving guest riders, including legendary Queen of Pain Rebecca Rusch, international pro gravel racer Emma Grant, international adventure racer Kae Takeshita, Norwegian TT national champion Vita Heine, USA winningest male pro Scott Moninger, US pro Chaz Thurmon, and others.

This workout is part of the BaseCamp winter group coaching program designed to build your foundation and set you up for your best season yet. The entire program is appropriate for any level of cyclist or triathlete, and the workouts are set to stay together so you can execute the workout at your pace while staying in the group. The coaches ride with you, explaining and teaching along the way. Our goal at BaseCamp is to empower you with knowledge and the understanding of the WHY behind training. The workouts are hosted every Thursday and most Tuesdays on the following schedule:

7:00am ET led by Paul Jobin, Jim Pomeroy, and Karen Mackin
10:00am ET led by Tim Cusick and Rebecca Rusch
5:45pm ET led by Namrita Brooke and Tina Hart
9:00pm ET led by Jill Gass, Kate Johnson, and Liz Inglese

Visit the full workout schedule and ride leader list here: https://www.joinbasecamp.com/group-workoutsOpens a new window

These workouts are brought to you by LAUF CYCLES, THE HOLY GRAIL OF GRAVEL BIKES. At Lauf, we are not just in the business of crafting bikes; we are on a mission to redefine your cycling experience. With a passion for pushing the boundaries of design and performance, we have created a range of bicycles that are as unique as they are exhilarating. Whether you are an avid mountain trailblazer, a gravel road explorer, or a dedicated road cyclist, Lauf has a ride tailored to your adventurous spirit. What sets us apart? Our patented and groundbreaking Lauf suspension fork technology. Say goodbye to the jarring bumps and discomfort of traditional forks. Our lightweight, maintenance-free, and incredibly responsive suspension systems ensure you glide over obstacles with ease, maintaining control and comfort on every ride. Visit us at https://www.laufcycles.com/Opens a new window.

WORKOUT TIPS
We suggest warming up on the trainer for 5-10 minutes before the workout starts. 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; if you put out 100 watts and another Zwifter puts 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. This allows all attendees to participate in the coaching and fun chatter.

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.

LEARN MORE ABOUT BASECAMP
To learn more about this program, visit us at www.joinbasecamp.comOpens a new window.