Workouts» Baby On Board »

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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