Sleeping Beauty +3

• Cycling
• 1hTime
• 67Stress
• 0.82Intensity
• 292Popularity

About this workout

Sleeping Beauty +3 features a demanding main set of 6 sets of 4 × 30 sec efforts at 120% FTP, pushing your limits to develop your aerobic ceiling for those critical race kicks. Perfect for sharpening your intensity and boosting your capacity when the road gets steep or during tough group rides.

Workout structure

• 5 min @ 50% (50w)
• 5 min @ 72% (72w)
• 30 sec @ 115% (115w)
• Rest 30 sec @ 60% (60w)
• 30 sec @ 118% (118w)
• Rest 30 sec @ 60% (60w)
• 30 sec @ 120% (120w)
• 4 min @ 40% (40w)
• 4X
  • 30 sec @ 120% (120w)
  • Rest 15 sec @ 60% (60w)
• 30 sec @ 120% (120w)
• 3:30 min @ 40% (40w)
• 4X
  • 30 sec @ 120% (120w)
  • Rest 15 sec @ 60% (60w)
• 30 sec @ 120% (120w)
• 3:30 min @ 40% (40w)
• 4X
  • 30 sec @ 120% (120w)
  • Rest 15 sec @ 60% (60w)
• 30 sec @ 120% (120w)
• 3:30 min @ 40% (40w)
• 4X
  • 30 sec @ 120% (120w)
  • Rest 15 sec @ 60% (60w)
• 30 sec @ 120% (120w)
• 3:30 min @ 40% (40w)
• 4X
  • 30 sec @ 120% (120w)
  • Rest 15 sec @ 60% (60w)
• 30 sec @ 120% (120w)
• Cooldown 3:30 min @ 40% (40w)
• 4X
  • 30 sec @ 120% (120w)
  • 15 sec @ 60% (60w)
• 30 sec @ 120% (120w)
• 5 min @ 40-30% (40-30w)