Workouts» Baby On Board »

21. Beep! Beep! Beep!

30sec @ 35% FTP
30sec @ 40% FTP
30sec @ 45% FTP
30sec @ 85rpm, 50% FTP
45sec @ 85rpm, 55% FTP
45sec @ 85rpm, 60% FTP
1min @ 85rpm, 65% FTP
1min @ 85rpm, 70% FTP
1min 30sec @ 85rpm, 55% FTP
3min @ 65rpm, 80% FTP
30sec @ 85rpm, 105% FTP
1min @ 85rpm, 55% FTP
3min @ 65rpm, 80% FTP
30sec @ 85rpm, 105% FTP
1min @ 85rpm, 55% FTP
3min @ 65rpm, 80% FTP
30sec @ 85rpm, 105% FTP
1min @ 85rpm, 55% FTP
3min @ 65rpm, 80% FTP
30sec @ 85rpm, 105% FTP
1min @ 55% FTP
1min @ 85rpm, 60% FTP
1min @ 85rpm, 55% FTP
1min @ 85rpm, 50% FTP
1min @ 85rpm, 45% FTP
1min @ 85rpm, 40% FTP
30sec @ 35% FTP30sec @ 40% FTP30sec @ 45% FTP30sec @ 85rpm, 50% FTP45sec @ 85rpm, 55% FTP45sec @ 85rpm, 60% FTP1min @ 85rpm, 65% FTP1min @ 85rpm, 70% FTP1min 30sec @ 85rpm, 55% FTP3min @ 65rpm, 80% FTP30sec @ 85rpm, 105% FTP1min @ 85rpm, 55% FTP3min @ 65rpm, 80% FTP30sec @ 85rpm, 105% FTP1min @ 85rpm, 55% FTP3min @ 65rpm, 80% FTP30sec @ 85rpm, 105% FTP1min @ 85rpm, 55% FTP3min @ 65rpm, 80% FTP30sec @ 85rpm, 105% FTP1min @ 55% FTP1min @ 85rpm, 60% FTP1min @ 85rpm, 55% FTP1min @ 85rpm, 50% FTP1min @ 85rpm, 45% FTP1min @ 85rpm, 40% FTP
Workout overview

Duration: 30m

Stress points: 27

Zone distribution

Z1: 12m

Z2: 4m

Z3: 12m

Z4: -

Z5: 2m

Z6: -

41%
13%
40%
0%
7%
0%

This workout is focused on gaining strength through pedaling at a lower RPM's 60-70 (cadence) for 3-minutes at a time. At the end of each set there will be a :30 second rev up where you will try and increase power by increasing your RPM's.

Let's think of each set as "stuck in the mud" and rev'ing up your cadence to get out each time.

We will go through each set 4 times.

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Baby On Board

  • 1. Big Bear

    40m | 34 SP

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  • 2. Double Trouble

    40m | 26 SP

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  • 3. Five Bumps Down

    40m | 33 SP

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  • 4. Start-Stop

    40m | 28 SP

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  • 5. Wide Awake

    40m | 33 SP

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  • 6. The Wriggler

    40m | 27 SP

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  • 7. Baby Bear

    30m | 24 SP

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  • 8. Five Bumps

    30m | 23 SP

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  • 9. Sleepless

    30m | 25 SP

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  • 10. Stop-Start

    30m | 25 SP

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  • 11. Strength Baby

    31m | 22 SP

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  • 12. Tantrum

    30m | 25 SP

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  • 13. ABC Easy as 1-2-3

    40m | 36 SP

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  • 14. Earning Your Mom Stripes

    40m | 39 SP

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  • 15. Organized Chaos

    30m | 28 SP

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  • 16. Mom-ology

    40m | 30 SP

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  • 17. Mom Fever

    31m | 24 SP

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  • 18. Peek-a-Boo

    30m | 28 SP

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  • 19. Roller Coaster

    40m | 36 SP

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  • 20. Pushing ALL the Buttons

    40m | 37 SP

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  • 21. Beep! Beep! Beep!

    30m | 27 SP

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  • 22. Manic Moments

    35m | 30 SP

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  • 23. Mothership

    30m | 25 SP

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  • 24. A Gentle Reminder

    40m | 38 SP

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