AJBaucco Coaching Saturday Tempo Workout

2018-11-10 12:25:00
Watopia Flat Route 90 minutes
All riders visible Late joining
5min and 20min CEVAZ limits apply


This workout is part of a 24-week progressive series that builds from tempo to sub threshold focused workout efforts. The aim of this series is to build riders long ride aerobic abilities, specifically to enable them to effectively get off the bike prepared to run. Total ride time over the 24 build series weeks will extend from 1hr :30 min up to 4 hours. As workouts get longer we will incorporate higher effort/shorter duration intervals (super threshold work) into the program after the main set. These workouts are perfect for long course focused triathletes along with anyone interested in developing their abilities to ride for longer periods of time. Each of the 24-week workouts builds off the preceding workout in terms of duration of main set intervals and total ride time.


AJ Baucco is a well established professional triathlete from Cleveland, Ohio. He founded AJ Baucco Coaching, which has coached over 150 triathletes in the last 5 years. He also manages 3 different age group triathlon teams; The Baucco Squad, TRS Racing, and Team INFINIT Performance. Over the years, AJ Baucco has become a premier triathlon coach. He has helped athletes achieve personal bests, stand on podiums, and even race world championship events. On the race course, AJ Baucco has achieved top results at every distance from super sprint to Ironman. Most recently, he was on the winning team for 6 different Major League Triathlon events, and 2 back to back series championships.

Contact – ajbcoaching@gmail.com
Websites – www.baucco.com, www.ajbcoaching.com, www.bauccosquad.com
Twitter - @irunshirtless
Instagram - @ajbaucco


Zwifters line up in the starting area just like a normal event and once the event starts, workout mode begins. Everyone stays together regardless of power output. That's right, if you're outputting 100W and another Zwifter is outputting 400W 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.


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.

For more info on FTP go to: https://support.zwift.com/en_us/ftp-test-HypJnI_NH

Team assignments
# Rider Time Lag Primes avg watts NP 20m 5m 2m 1m 30s 15s 5s Avg Max Type ID Age Before Result Gain
# Rider Main Sprint Box Hill Forward Sprint Second Sprint Reverse KOM Forward KOM Reverse Sprint Forward Sprint Volcano Climb Volcano Circuit Alpe du Zwift Jungle Circuit Forward Epic Reverse Epic Volcano Circuit London Loop Fox Hill Leith Hill Keith Hill Forward KOM Forward Sprint UCI Lap Reverse Sprint Reverse KOM UCI Lap Libby Hill 23rd Street NY Climb Forward Central Park Loop NY Sprint NY Climb Reverse NY Sprint 2 Central Park Reverse Fuego Flats Short Fuego Flats Long TT Lap Titans Grove Reverse Titans Grove Forward Yorkshire KOM Forward Yorkshire Sprint Forward Yorkshire UCI Forward Yorkshire KOM Reverse Yorkshire Sprint Reverse Yorkshire UCI Reverse Type
Creation Date Rider Equipment / Filenames 5sec 15sec 1min 5min 20min Zeroes Missing
Lap Banner 1st 2nd 3rd 4th 5th 6th 7th 8th 9th 10th
# Rider Time avg power avg w/kg bpm type Category
Date Title Results Race ID Course Distance Categories Options
Live positions - Next Update in 10 seconds
# Time Dist (Lap) Avg Avg NP Now ETA Age 20min PB 15sec PB Category Blob