Workouts» 90+ minutes to burn

90+ minutes to burn

A curated collection of workouts that are more than 90 minutes long. These are some of the longest workouts in-game, ideal for pushing to the next level.


Select a workout or scroll down to view all workouts.

90+ minutes to burn »

2x30 FTP Intervals

10min from 40 to 85% FTP
5min @ 65% FTP
30min @ 100% FTP
10min @ 50% FTP
30min @ 100% FTP
15min from 75 to 55% FTP
10min from 40 to 85% FTP5min @ 65% FTP30min @ 100% FTP10min @ 50% FTP30min @ 100% FTP15min from 75 to 55% FTP
Workout overview

Duration: 1h 40m

Stress points: 136

Zone distribution

Z1: 18m

Z2: 20m

Z3: 2m

Z4: 1h

Z5: -

Z6: -

18%
20%
2%
60%
0%
0%

A harder version of the classic 2x20's. 15 minute warmup, 2x 30 minute FTP efforts and 10 minute recoveries, with 15 minute endurance cool-down

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90+ minutes to burn »

3x15 FTP Intervals

10min from 40 to 85% FTP
5min @ 65% FTP
15min @ 100% FTP
8min @ 50% FTP
15min @ 100% FTP
8min @ 50% FTP
15min @ 100% FTP
8min @ 50% FTP
15min from 75 to 55% FTP
10min from 40 to 85% FTP5min @ 65% FTP15min @ 100% FTP8min @ 50% FTP15min @ 100% FTP8min @ 50% FTP15min @ 100% FTP8min @ 50% FTP15min from 75 to 55% FTP
Workout overview

Duration: 1h 39m

Stress points: 119

Zone distribution

Z1: 32m

Z2: 20m

Z3: 2m

Z4: 45m

Z5: -

Z6: -

33%
20%
2%
45%
0%
0%

15 minute warmup, 3x 15 minute FTP efforts and 8 minute recoveries, with 15 minute endurance cool-down

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90+ minutes to burn »

3x20min SST Low

15min from 25 to 75% FTP
3x 20min @ 88% FTP,
5min @ 50% FTP
15min from 75 to 25% FTP
15min from 25 to 75% FTP3x 20min @ 88% FTP,
5min @ 50% FTP15min from 75 to 25% FTP
Workout overview

Duration: 1h 45m

Stress points: 109

Zone distribution

Z1: 36m

Z2: 9m

Z3: 1h

Z4: -

Z5: -

Z6: -

34%
9%
57%
0%
0%
0%

SST Intervals. On trainer, out on road or in a group, SST intervals are part of our continued effort to build and maintain base.

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90+ minutes to burn »

90min Riders Choice

1hr 30min free ride
1hr 30min free ride target 70% FTP
Workout overview

Duration: 1h 30m

Stress points: 96

Zone distribution

Z1: -

Z2: -

Z3: 1h 30m

Z4: -

Z5: -

Z6: -

0%
0%
100%
0%
0%
0%

Do what you want without the fear of hills and descents as this workout supplies you with a flat road to work with.

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90+ minutes to burn »

Aspire

5min from 25 to 65% FTP
5min @ 95rpm, 65% FTP
1min @ 100rpm, 80% FTP
1min @ 100rpm, 75% FTP
1min @ 85rpm, 55% FTP
1min @ 105rpm, 90% FTP
1min @ 105rpm, 85% FTP
1min @ 55% FTP
1min @ 110rpm, 100% FTP
1min @ 110rpm, 95% FTP
1min @ 85rpm, 55% FTP
30sec @ 110rpm, 108% FTP
1min @ 85rpm, 55% FTP
30sec @ 115rpm, 115% FTP
1min @ 85rpm, 55% FTP
3min @ 85rpm, 55% FTP
5x 2min @ 100rpm, 105% FTP,
2min @ 85rpm, 88% FTP
5min @ 85rpm, 55% FTP
5x 1min 30sec @ 100rpm, 105% FTP,
2min 30sec @ 85rpm, 88% FTP
5min @ 85rpm, 55% FTP
5x 1min @ 70rpm, 105% FTP,
3min @ 90rpm, 88% FTP
5min @ 85rpm, 55% FTP
7x 1min @ 100rpm, 115% FTP,
1min @ 85rpm, 55% FTP
6min from 55 to 25% FTP
5min from 25 to 65% FTP5min @ 95rpm, 65% FTP1min @ 100rpm, 80% FTP1min @ 100rpm, 75% FTP1min @ 85rpm, 55% FTP1min @ 105rpm, 90% FTP1min @ 105rpm, 85% FTP1min @ 55% FTP1min @ 110rpm, 100% FTP1min @ 110rpm, 95% FTP1min @ 85rpm, 55% FTP30sec @ 110rpm, 108% FTP1min @ 85rpm, 55% FTP30sec @ 115rpm, 115% FTP1min @ 85rpm, 55% FTP3min @ 85rpm, 55% FTP5x 2min @ 100rpm, 105% FTP,
2min @ 85rpm, 88% FTP5min @ 85rpm, 55% FTP5x 1min 30sec @ 100rpm, 105% FTP,
2min 30sec @ 85rpm, 88% FTP5min @ 85rpm, 55% FTP5x 1min @ 70rpm, 105% FTP,
3min @ 90rpm, 88% FTP5min @ 85rpm, 55% FTP7x 1min @ 100rpm, 115% FTP,
1min @ 85rpm, 55% FTP6min from 55 to 25% FTP
Workout overview

Duration: 2h

Stress points: 151

Zone distribution

Z1: 40m

Z2: 7m

Z3: 40m

Z4: 3m

Z5: 31m

Z6: -

34%
6%
33%
3%
25%
0%

One of the hardest workouts in this plan, the workload here is designed to give you something to ASPIRE to! What do you think is possible? And what actually is? This workout is designed to show you that you are stronger than you may believe!

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90+ minutes to burn »

Bricolage

10min from 25 to 75% FTP
1x 30sec @ 95rpm, 95% FTP,
30sec @ 85rpm, 50% FTP
1x 30sec @ 105rpm, 105% FTP,
30sec @ 85rpm, 50% FTP
1x 30sec @ 115rpm, 115% FTP,
30sec @ 85rpm, 50% FTP
2min @ 85rpm, 50% FTP
10min @ 90rpm, 100% FTP
2min @ 85rpm, 50% FTP
3min @ 90rpm, 65% FTP
4x 1min @ 100rpm, 65% FTP,
1min @ 70rpm, 65% FTP
2min @ 90rpm, 65% FTP
6x 3min @ 90rpm, 77% FTP,
20sec @ 110rpm, 120% FTP
2min @ 85rpm, 50% FTP
3min @ 90rpm, 65% FTP
4x 1min @ 100rpm, 65% FTP,
1min @ 70rpm, 65% FTP
2min @ 90rpm, 65% FTP
5x 1min @ 100rpm, 120% FTP,
2min @ 85rpm, 55% FTP
15min @ 90rpm, 65% FTP
10min @ 90rpm, 100% FTP
5min from 60 to 25% FTP
10min from 25 to 75% FTP1x 30sec @ 95rpm, 95% FTP,
30sec @ 85rpm, 50% FTP1x 30sec @ 105rpm, 105% FTP,
30sec @ 85rpm, 50% FTP1x 30sec @ 115rpm, 115% FTP,
30sec @ 85rpm, 50% FTP2min @ 85rpm, 50% FTP10min @ 90rpm, 100% FTP2min @ 85rpm, 50% FTP3min @ 90rpm, 65% FTP4x 1min @ 100rpm, 65% FTP,
1min @ 70rpm, 65% FTP2min @ 90rpm, 65% FTP6x 3min @ 90rpm, 77% FTP,
20sec @ 110rpm, 120% FTP2min @ 85rpm, 50% FTP3min @ 90rpm, 65% FTP4x 1min @ 100rpm, 65% FTP,
1min @ 70rpm, 65% FTP2min @ 90rpm, 65% FTP5x 1min @ 100rpm, 120% FTP,
2min @ 85rpm, 55% FTP15min @ 90rpm, 65% FTP10min @ 90rpm, 100% FTP5min from 60 to 25% FTP
Workout overview

Duration: 2h

Stress points: 128

Zone distribution

Z1: 29m

Z2: 44m

Z3: 18m

Z4: 21m

Z5: 1m

Z6: 7m

25%
37%
15%
17%
1%
6%

An assortment of skills, drills, and work across a range of zones. Featuring pedaling fluidity work and working on your ability to recover under pressure.

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90+ minutes to burn »

Escalation

10min from 40 to 75% FTP
1x 30sec @ 95rpm, 95% FTP,
30sec @ 85rpm, 50% FTP
1x 30sec @ 105rpm, 105% FTP,
30sec @ 85rpm, 50% FTP
1x 30sec @ 115rpm, 115% FTP,
30sec @ 85rpm, 50% FTP
2min @ 85rpm, 50% FTP
4min @ 100rpm, 95% FTP
8min @ 90rpm, 80% FTP
3min @ 85rpm, 50% FTP
4min @ 70rpm, 95% FTP
2min @ 70rpm, 80% FTP
1min @ 100rpm, 80% FTP
2min @ 70rpm, 80% FTP
1min @ 100rpm, 80% FTP
2min @ 70rpm, 80% FTP
3min @ 85rpm, 50% FTP
30sec from 80 to 105% FTP
30sec @ 100rpm, 105% FTP
30sec from 105 to 80% FTP
1min @ 85rpm, 80% FTP
30sec from 80 to 105% FTP
30sec @ 100rpm, 105% FTP
30sec from 105 to 80% FTP
2min @ 85rpm, 80% FTP
30sec from 80 to 105% FTP
30sec @ 100rpm, 105% FTP
30sec from 105 to 80% FTP
3min @ 85rpm, 80% FTP
30sec from 80 to 105% FTP
30sec @ 100rpm, 105% FTP
30sec from 105 to 80% FTP
3min @ 85rpm, 50% FTP
2min @ 90rpm, 95% FTP
4x 1min @ 90rpm, 80% FTP,
1min @ 65rpm, 80% FTP
2min @ 90rpm, 95% FTP
5min @ 85rpm, 50% FTP
5x 30sec @ 100rpm, 150% FTP,
30sec @ 85rpm, 65% FTP
5min @ 85rpm, 50% FTP
5x 30sec @ 100rpm, 150% FTP,
30sec @ 85rpm, 65% FTP
3min from 50 to 25% FTP
10min from 40 to 75% FTP1x 30sec @ 95rpm, 95% FTP,
30sec @ 85rpm, 50% FTP1x 30sec @ 105rpm, 105% FTP,
30sec @ 85rpm, 50% FTP1x 30sec @ 115rpm, 115% FTP,
30sec @ 85rpm, 50% FTP2min @ 85rpm, 50% FTP4min @ 100rpm, 95% FTP8min @ 90rpm, 80% FTP3min @ 85rpm, 50% FTP4min @ 70rpm, 95% FTP2min @ 70rpm, 80% FTP1min @ 100rpm, 80% FTP2min @ 70rpm, 80% FTP1min @ 100rpm, 80% FTP2min @ 70rpm, 80% FTP3min @ 85rpm, 50% FTP30sec from 80 to 105% FTP30sec @ 100rpm, 105% FTP30sec from 105 to 80% FTP1min @ 85rpm, 80% FTP30sec from 80 to 105% FTP30sec @ 100rpm, 105% FTP30sec from 105 to 80% FTP2min @ 85rpm, 80% FTP30sec from 80 to 105% FTP30sec @ 100rpm, 105% FTP30sec from 105 to 80% FTP3min @ 85rpm, 80% FTP30sec from 80 to 105% FTP30sec @ 100rpm, 105% FTP30sec from 105 to 80% FTP3min @ 85rpm, 50% FTP2min @ 90rpm, 95% FTP4x 1min @ 90rpm, 80% FTP,
1min @ 65rpm, 80% FTP2min @ 90rpm, 95% FTP5min @ 85rpm, 50% FTP5x 30sec @ 100rpm, 150% FTP,
30sec @ 85rpm, 65% FTP5min @ 85rpm, 50% FTP5x 30sec @ 100rpm, 150% FTP,
30sec @ 85rpm, 65% FTP3min from 50 to 25% FTP
Workout overview

Duration: 1h 35m

Stress points: 114

Zone distribution

Z1: 31m

Z2: 9m

Z3: 32m

Z4: 15m

Z5: 3m

Z6: 5m

33%
10%
33%
16%
3%
5%

A series of progressive intervals where each successive interval is a higher intensity than the last. The Escalation in intensity will challenge you to dig deeper as you get more fatigued.

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90+ minutes to burn »

Exigent

10min from 25 to 75% FTP
30sec @ 95rpm, 95% FTP
30sec @ 85rpm, 50% FTP
30sec @ 105rpm, 105% FTP
30sec @ 85rpm, 50% FTP
30sec @ 115rpm, 115% FTP
30sec @ 85rpm, 50% FTP
2min @ 85rpm, 50% FTP
5min @ 90rpm, 103% FTP
2min @ 85rpm, 65% FTP
1min @ 105rpm, 115% FTP
2min @ 85rpm, 65% FTP
5min @ 90rpm, 103% FTP
2min @ 85rpm, 65% FTP
1min @ 105rpm, 115% FTP
2min @ 85rpm, 65% FTP
5min @ 90rpm, 103% FTP
2min @ 85rpm, 65% FTP
1min @ 105rpm, 115% FTP
2min @ 85rpm, 65% FTP
5min @ 90rpm, 103% FTP
2min @ 85rpm, 65% FTP
1min @ 105rpm, 115% FTP
2min @ 85rpm, 50% FTP
3min @ 100rpm, 85% FTP
1min @ 70rpm, 85% FTP
3min @ 100rpm, 85% FTP
1min @ 70rpm, 85% FTP
3min @ 100rpm, 85% FTP
1min @ 70rpm, 85% FTP
3min @ 100rpm, 85% FTP
3min @ 85rpm, 55% FTP
15min @ 90rpm, 85% FTP
2min from 50 to 25% FTP
10min from 25 to 75% FTP30sec @ 95rpm, 95% FTP30sec @ 85rpm, 50% FTP30sec @ 105rpm, 105% FTP30sec @ 85rpm, 50% FTP30sec @ 115rpm, 115% FTP30sec @ 85rpm, 50% FTP2min @ 85rpm, 50% FTP5min @ 90rpm, 103% FTP2min @ 85rpm, 65% FTP1min @ 105rpm, 115% FTP2min @ 85rpm, 65% FTP5min @ 90rpm, 103% FTP2min @ 85rpm, 65% FTP1min @ 105rpm, 115% FTP2min @ 85rpm, 65% FTP5min @ 90rpm, 103% FTP2min @ 85rpm, 65% FTP1min @ 105rpm, 115% FTP2min @ 85rpm, 65% FTP5min @ 90rpm, 103% FTP2min @ 85rpm, 65% FTP1min @ 105rpm, 115% FTP2min @ 85rpm, 50% FTP3min @ 100rpm, 85% FTP1min @ 70rpm, 85% FTP3min @ 100rpm, 85% FTP1min @ 70rpm, 85% FTP3min @ 100rpm, 85% FTP1min @ 70rpm, 85% FTP3min @ 100rpm, 85% FTP3min @ 85rpm, 55% FTP15min @ 90rpm, 85% FTP2min from 50 to 25% FTP
Workout overview

Duration: 1h 30m

Stress points: 111

Zone distribution

Z1: 18m

Z2: 17m

Z3: 30m

Z4: 21m

Z5: 5m

Z6: -

19%
19%
33%
23%
6%
0%

The Exigent demands of this workout will push you to be your very best. One of the hardest workouts in this plan, this will push you, challenge you, and ask you to exceed your own expectations.

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90+ minutes to burn »

Explosive Power

10min from 25 to 75% FTP
3x 12sec @ 200% FTP,
24sec @ 50% FTP
15min @ 88% FTP
5min @ 65% FTP
3x 12sec @ 200% FTP,
24sec @ 50% FTP
15min @ 81% FTP
1hr @ 65% FTP
11min 24sec from 66 to 25% FTP
10min from 25 to 75% FTP3x 12sec @ 200% FTP,
24sec @ 50% FTP15min @ 88% FTP5min @ 65% FTP3x 12sec @ 200% FTP,
24sec @ 50% FTP15min @ 81% FTP1hr @ 65% FTP11min 24sec from 66 to 25% FTP
Workout overview

Duration: 2h

Stress points: 106

Zone distribution

Z1: 19m

Z2: 1h 10m

Z3: 30m

Z4: -

Z5: -

Z6: 1m

16%
58%
25%
0%
0%
1%

Explosive Power Development! Crush it!

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90+ minutes to burn »

HWBTWTDWH

10min from 40 to 80% FTP
1x 30sec @ 95rpm, 95% FTP,
30sec @ 85rpm, 50% FTP
1x 30sec @ 105rpm, 105% FTP,
30sec @ 85rpm, 50% FTP
1x 30sec @ 115rpm, 115% FTP,
30sec @ 85rpm, 50% FTP
2min @ 50% FTP
5x 2min @ 90rpm, 88% FTP,
1min @ 60rpm, 93% FTP
3min @ 85rpm, 50% FTP
5min @ 70rpm, 75% FTP
5min @ 85rpm, 83% FTP
5min @ 100rpm, 91% FTP
3min @ 85rpm, 50% FTP
5min @ 100rpm, 91% FTP
5min @ 85rpm, 83% FTP
2x 2min @ 70rpm, 75% FTP,
30sec @ 70rpm, 75% FTP
3min @ 85rpm, 50% FTP
30sec @ 65rpm, 110% FTP
30sec from 110 to 75% FTP
5min @ 90rpm, 75% FTP
30sec from 75 to 110% FTP
30sec @ 65rpm, 110% FTP
1min @ 85rpm, 50% FTP
30sec @ 65rpm, 110% FTP
30sec from 110 to 75% FTP
5min @ 90rpm, 75% FTP
30sec from 75 to 110% FTP
30sec @ 65rpm, 110% FTP
6min from 55 to 25% FTP
10min from 40 to 80% FTP1x 30sec @ 95rpm, 95% FTP,
30sec @ 85rpm, 50% FTP1x 30sec @ 105rpm, 105% FTP,
30sec @ 85rpm, 50% FTP1x 30sec @ 115rpm, 115% FTP,
30sec @ 85rpm, 50% FTP2min @ 50% FTP5x 2min @ 90rpm, 88% FTP,
1min @ 60rpm, 93% FTP3min @ 85rpm, 50% FTP5min @ 70rpm, 75% FTP5min @ 85rpm, 83% FTP5min @ 100rpm, 91% FTP3min @ 85rpm, 50% FTP5min @ 100rpm, 91% FTP5min @ 85rpm, 83% FTP2x 2min @ 70rpm, 75% FTP,
30sec @ 70rpm, 75% FTP3min @ 85rpm, 50% FTP30sec @ 65rpm, 110% FTP30sec from 110 to 75% FTP5min @ 90rpm, 75% FTP30sec from 75 to 110% FTP30sec @ 65rpm, 110% FTP1min @ 85rpm, 50% FTP30sec @ 65rpm, 110% FTP30sec from 110 to 75% FTP5min @ 90rpm, 75% FTP30sec from 75 to 110% FTP30sec @ 65rpm, 110% FTP6min from 55 to 25% FTP
Workout overview

Duration: 1h 30m

Stress points: 94

Zone distribution

Z1: 25m

Z2: 24m

Z3: 22m

Z4: 16m

Z5: 3m

Z6: -

27%
27%
24%
18%
4%
0%

Hard Work Beats Talent When Talent Doesn't Work Hard.

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90+ minutes to burn »

Melange

5min from 25 to 55% FTP
5min @ 95rpm, 55% FTP
5min @ 100rpm, 65% FTP
30sec @ 100rpm, 90% FTP
1min @ 85rpm, 55% FTP
30sec @ 105rpm, 100% FTP
1min @ 85rpm, 55% FTP
30sec @ 110rpm, 110% FTP
1min @ 55% FTP
2min 30sec @ 85rpm, 55% FTP
10min @ 75rpm, 85% FTP
10min @ 90rpm, 65% FTP
6x 2min @ 100rpm, 100% FTP,
1min @ 85rpm, 55% FTP
10min @ 90rpm, 65% FTP
8x 20sec @ 110rpm, 130% FTP,
40sec @ 85rpm, 55% FTP
10min @ 90rpm, 65% FTP
2min from 50 to 25% FTP
5min from 25 to 55% FTP5min @ 95rpm, 55% FTP5min @ 100rpm, 65% FTP30sec @ 100rpm, 90% FTP1min @ 85rpm, 55% FTP30sec @ 105rpm, 100% FTP1min @ 85rpm, 55% FTP30sec @ 110rpm, 110% FTP1min @ 55% FTP2min 30sec @ 85rpm, 55% FTP10min @ 75rpm, 85% FTP10min @ 90rpm, 65% FTP6x 2min @ 100rpm, 100% FTP,
1min @ 85rpm, 55% FTP10min @ 90rpm, 65% FTP8x 20sec @ 110rpm, 130% FTP,
40sec @ 85rpm, 55% FTP10min @ 90rpm, 65% FTP2min from 50 to 25% FTP
Workout overview

Duration: 1h 30m

Stress points: 87

Zone distribution

Z1: 29m

Z2: 35m

Z3: 10m

Z4: 13m

Z5: 1m

Z6: 3m

32%
39%
11%
14%
1%
3%

Featuring a blend of work across a range of zones, this is a potent cocktail designed to boost your fitness.

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90+ minutes to burn »

Mishmash

10min from 40 to 70% FTP
1x 3min @ 95rpm, 80% FTP,
1min @ 65rpm, 105% FTP
1min @ 85rpm, 65% FTP
1x 3min @ 100rpm, 80% FTP,
1min @ 65rpm, 105% FTP
1min @ 85rpm, 65% FTP
1x 3min @ 70rpm, 80% FTP,
1min @ 100rpm, 105% FTP
1min @ 85rpm, 65% FTP
1x 3min @ 95rpm, 80% FTP,
1min @ 65rpm, 105% FTP
2min @ 85rpm, 65% FTP
4min @ 95rpm, 90% FTP
4min @ 85rpm, 80% FTP
4min @ 75rpm, 70% FTP
4min @ 75rpm, 90% FTP
4min @ 85rpm, 80% FTP
4min @ 95rpm, 70% FTP
12min from 90 to 60% FTP
2min @ 65rpm, 75% FTP
1min @ 65rpm, 75% FTP
2min @ 95rpm, 75% FTP
1min @ 65rpm, 75% FTP
2min @ 65rpm, 75% FTP
6x 1min @ 100rpm, 75% FTP,
1min @ 60rpm, 75% FTP
3min @ 50% FTP
10min from 40 to 70% FTP1x 3min @ 95rpm, 80% FTP,
1min @ 65rpm, 105% FTP1min @ 85rpm, 65% FTP1x 3min @ 100rpm, 80% FTP,
1min @ 65rpm, 105% FTP1min @ 85rpm, 65% FTP1x 3min @ 70rpm, 80% FTP,
1min @ 100rpm, 105% FTP1min @ 85rpm, 65% FTP1x 3min @ 95rpm, 80% FTP,
1min @ 65rpm, 105% FTP2min @ 85rpm, 65% FTP4min @ 95rpm, 90% FTP4min @ 85rpm, 80% FTP4min @ 75rpm, 70% FTP4min @ 75rpm, 90% FTP4min @ 85rpm, 80% FTP4min @ 95rpm, 70% FTP12min from 90 to 60% FTP2min @ 65rpm, 75% FTP1min @ 65rpm, 75% FTP2min @ 95rpm, 75% FTP1min @ 65rpm, 75% FTP2min @ 65rpm, 75% FTP6x 1min @ 100rpm, 75% FTP,
1min @ 60rpm, 75% FTP3min @ 50% FTP
Workout overview

Duration: 1h 30m

Stress points: 90

Zone distribution

Z1: 10m

Z2: 43m

Z3: 26m

Z4: 8m

Z5: 4m

Z6: -

11%
47%
28%
9%
4%
0%

Some of this. Some of that. A mishmash of multi-zone work and cadence changes designed with a singular focus - making you faster!

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90+ minutes to burn »

Mosaic

10min from 40 to 80% FTP
1x 30sec @ 95rpm, 90% FTP,
30sec @ 85rpm, 55% FTP
1x 30sec @ 105rpm, 100% FTP,
30sec @ 85rpm, 55% FTP
1x 30sec @ 115rpm, 110% FTP,
30sec @ 85rpm, 55% FTP
2min @ 85rpm, 55% FTP
5x 3min @ 100rpm, 115% FTP,
3min @ 85rpm, 65% FTP
5min @ 85rpm, 55% FTP
10x 1min @ 95rpm, 100% FTP,
1min @ 65rpm, 75% FTP
5min @ 85rpm, 55% FTP
1x 5min @ 90rpm, 85% FTP,
1min @ 105rpm, 100% FTP
1x 5min @ 80rpm, 85% FTP,
1min @ 95rpm, 100% FTP
1x 5min @ 70rpm, 85% FTP,
1min @ 85rpm, 100% FTP
1min @ 85rpm, 85% FTP
1min @ 60rpm, 85% FTP
1min @ 85rpm, 85% FTP
1min @ 60rpm, 85% FTP
1min @ 85rpm, 85% FTP
1min @ 100rpm, 100% FTP
1x 5min @ 80rpm, 85% FTP,
1min @ 95rpm, 100% FTP
1x 5min @ 90rpm, 85% FTP,
1min @ 105rpm, 100% FTP
4min from 55 to 25% FTP
10min from 40 to 80% FTP1x 30sec @ 95rpm, 90% FTP,
30sec @ 85rpm, 55% FTP1x 30sec @ 105rpm, 100% FTP,
30sec @ 85rpm, 55% FTP1x 30sec @ 115rpm, 110% FTP,
30sec @ 85rpm, 55% FTP2min @ 85rpm, 55% FTP5x 3min @ 100rpm, 115% FTP,
3min @ 85rpm, 65% FTP5min @ 85rpm, 55% FTP10x 1min @ 95rpm, 100% FTP,
1min @ 65rpm, 75% FTP5min @ 85rpm, 55% FTP1x 5min @ 90rpm, 85% FTP,
1min @ 105rpm, 100% FTP1x 5min @ 80rpm, 85% FTP,
1min @ 95rpm, 100% FTP1x 5min @ 70rpm, 85% FTP,
1min @ 85rpm, 100% FTP1min @ 85rpm, 85% FTP1min @ 60rpm, 85% FTP1min @ 85rpm, 85% FTP1min @ 60rpm, 85% FTP1min @ 85rpm, 85% FTP1min @ 100rpm, 100% FTP1x 5min @ 80rpm, 85% FTP,
1min @ 95rpm, 100% FTP1x 5min @ 90rpm, 85% FTP,
1min @ 105rpm, 100% FTP4min from 55 to 25% FTP
Workout overview

Duration: 1h 55m

Stress points: 146

Zone distribution

Z1: 23m

Z2: 29m

Z3: 31m

Z4: 17m

Z5: 16m

Z6: -

20%
25%
27%
15%
13%
0%

Bit by bit and piece by piece, you are building a picture of a complete athlete with the fitness to tackle any challenge. Take another step towards completing your Mosaic today.

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90+ minutes to burn »

Orange Unicorn

10min from 25 to 75% FTP
1min @ 95rpm, 80% FTP
30sec @ 95rpm, 95% FTP
30sec @ 85rpm, 55% FTP
1min @ 105rpm, 80% FTP
30sec @ 105rpm, 105% FTP
30sec @ 85rpm, 55% FTP
1min @ 110rpm, 80% FTP
30sec @ 110rpm, 115% FTP
30sec @ 85rpm, 55% FTP
4min @ 85rpm, 55% FTP
6x 2min @ 85% FTP,
30sec @ 105% FTP
2min @ 55% FTP
6x 2min @ 75rpm, 85% FTP,
30sec @ 110rpm, 105% FTP
2min @ 55% FTP
6x 2min @ 65rpm, 85% FTP,
30sec @ 65rpm, 105% FTP
2min @ 55% FTP
6x 2min @ 85% FTP,
30sec @ 105% FTP
4min from 75 to 25% FTP
10min from 25 to 75% FTP1min @ 95rpm, 80% FTP30sec @ 95rpm, 95% FTP30sec @ 85rpm, 55% FTP1min @ 105rpm, 80% FTP30sec @ 105rpm, 105% FTP30sec @ 85rpm, 55% FTP1min @ 110rpm, 80% FTP30sec @ 110rpm, 115% FTP30sec @ 85rpm, 55% FTP4min @ 85rpm, 55% FTP6x 2min @ 85% FTP,
30sec @ 105% FTP2min @ 55% FTP6x 2min @ 75rpm, 85% FTP,
30sec @ 110rpm, 105% FTP2min @ 55% FTP6x 2min @ 65rpm, 85% FTP,
30sec @ 65rpm, 105% FTP2min @ 55% FTP6x 2min @ 85% FTP,
30sec @ 105% FTP4min from 75 to 25% FTP
Workout overview

Duration: 1h 30m

Stress points: 105

Zone distribution

Z1: 21m

Z2: 4m

Z3: 51m

Z4: 1m

Z5: 13m

Z6: -

24%
5%
57%
1%
14%
0%

All the Unicorn workouts are based off of the visual spectrum (Red, Orange, Yellow, Green, Blue, Indigo, Violet (purple)) with the same order of easiest to hardest. So, Red Unicorn features the least training load, Orange Unicorn the second, etc.

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90+ minutes to burn »

Purple Unicorn

10min from 25 to 75% FTP
1x 30sec @ 95rpm, 85% FTP,
30sec @ 85rpm, 50% FTP
1x 30sec @ 105rpm, 95% FTP,
30sec @ 85rpm, 50% FTP
1x 30sec @ 115rpm, 115% FTP,
30sec @ 85rpm, 50% FTP
2min @ 85rpm, 50% FTP
3min @ 90rpm, 85% FTP
1min @ 65rpm, 105% FTP
30sec @ 65rpm, 115% FTP
3min @ 90rpm, 85% FTP
1min @ 65rpm, 105% FTP
30sec @ 65rpm, 115% FTP
3min @ 90rpm, 85% FTP
1min @ 65rpm, 105% FTP
30sec @ 65rpm, 115% FTP
3min @ 90rpm, 85% FTP
1min @ 65rpm, 105% FTP
30sec @ 65rpm, 115% FTP
5min @ 85rpm, 55% FTP
3min @ 75rpm, 85% FTP
1min @ 90rpm, 105% FTP
30sec @ 105rpm, 115% FTP
3min @ 75rpm, 85% FTP
1min @ 90rpm, 105% FTP
30sec @ 105rpm, 115% FTP
3min @ 75rpm, 85% FTP
1min @ 90rpm, 105% FTP
30sec @ 105rpm, 115% FTP
3min @ 75rpm, 85% FTP
1min @ 90rpm, 105% FTP
30sec @ 105rpm, 115% FTP
5min @ 85rpm, 55% FTP
3min @ 90rpm, 85% FTP
1min @ 75rpm, 105% FTP
30sec @ 65rpm, 115% FTP
3min @ 90rpm, 85% FTP
1min @ 75rpm, 105% FTP
30sec @ 65rpm, 115% FTP
3min @ 90rpm, 85% FTP
1min @ 75rpm, 105% FTP
30sec @ 65rpm, 115% FTP
3min @ 90rpm, 85% FTP
1min @ 75rpm, 105% FTP
30sec @ 65rpm, 115% FTP
5min @ 85rpm, 55% FTP
3min @ 90rpm, 75% FTP
1min @ 100rpm, 95% FTP
30sec @ 65rpm, 105% FTP
3min @ 90rpm, 80% FTP
1min @ 100rpm, 100% FTP
30sec @ 65rpm, 110% FTP
3min @ 90rpm, 85% FTP
1min @ 100rpm, 105% FTP
30sec @ 65rpm, 115% FTP
3min @ 90rpm, 90% FTP
1min @ 100rpm, 110% FTP
30sec @ 100rpm, 120% FTP
3min from 55 to 25% FTP
10min from 25 to 75% FTP1x 30sec @ 95rpm, 85% FTP,
30sec @ 85rpm, 50% FTP1x 30sec @ 105rpm, 95% FTP,
30sec @ 85rpm, 50% FTP1x 30sec @ 115rpm, 115% FTP,
30sec @ 85rpm, 50% FTP2min @ 85rpm, 50% FTP3min @ 90rpm, 85% FTP1min @ 65rpm, 105% FTP30sec @ 65rpm, 115% FTP3min @ 90rpm, 85% FTP1min @ 65rpm, 105% FTP30sec @ 65rpm, 115% FTP3min @ 90rpm, 85% FTP1min @ 65rpm, 105% FTP30sec @ 65rpm, 115% FTP3min @ 90rpm, 85% FTP1min @ 65rpm, 105% FTP30sec @ 65rpm, 115% FTP5min @ 85rpm, 55% FTP3min @ 75rpm, 85% FTP1min @ 90rpm, 105% FTP30sec @ 105rpm, 115% FTP3min @ 75rpm, 85% FTP1min @ 90rpm, 105% FTP30sec @ 105rpm, 115% FTP3min @ 75rpm, 85% FTP1min @ 90rpm, 105% FTP30sec @ 105rpm, 115% FTP3min @ 75rpm, 85% FTP1min @ 90rpm, 105% FTP30sec @ 105rpm, 115% FTP5min @ 85rpm, 55% FTP3min @ 90rpm, 85% FTP1min @ 75rpm, 105% FTP30sec @ 65rpm, 115% FTP3min @ 90rpm, 85% FTP1min @ 75rpm, 105% FTP30sec @ 65rpm, 115% FTP3min @ 90rpm, 85% FTP1min @ 75rpm, 105% FTP30sec @ 65rpm, 115% FTP3min @ 90rpm, 85% FTP1min @ 75rpm, 105% FTP30sec @ 65rpm, 115% FTP5min @ 85rpm, 55% FTP3min @ 90rpm, 75% FTP1min @ 100rpm, 95% FTP30sec @ 65rpm, 105% FTP3min @ 90rpm, 80% FTP1min @ 100rpm, 100% FTP30sec @ 65rpm, 110% FTP3min @ 90rpm, 85% FTP1min @ 100rpm, 105% FTP30sec @ 65rpm, 115% FTP3min @ 90rpm, 90% FTP1min @ 100rpm, 110% FTP30sec @ 100rpm, 120% FTP3min from 55 to 25% FTP
Workout overview

Duration: 1h 45m

Stress points: 132

Zone distribution

Z1: 29m

Z2: 6m

Z3: 43m

Z4: 6m

Z5: 22m

Z6: 1m

27%
6%
40%
5%
21%
0%

All the Unicorn workouts are based off of the visual spectrum (Red, Orange, Yellow, Green, Blue, Indigo, Violet (purple)) with the same order of easiest to hardest. So, Red Unicorn features the least training load, Orange Unicorn the second, and Purple the hardest... Enjoy!

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90+ minutes to burn »

Red Unicorn

5min from 40 to 60% FTP
5min @ 95rpm, 60% FTP
1min @ 95rpm, 80% FTP
30sec @ 95rpm, 95% FTP
30sec @ 85rpm, 55% FTP
1min @ 100rpm, 80% FTP
30sec @ 100rpm, 105% FTP
30sec @ 85rpm, 55% FTP
1min @ 105rpm, 80% FTP
30sec @ 105rpm, 115% FTP
30sec @ 85rpm, 55% FTP
4min @ 85rpm, 55% FTP
1min @ 90rpm, 80% FTP
30sec @ 70rpm, 105% FTP
1min @ 90rpm, 80% FTP
30sec @ 70rpm, 105% FTP
1min @ 90rpm, 80% FTP
30sec @ 70rpm, 105% FTP
1min @ 90rpm, 80% FTP
30sec @ 70rpm, 105% FTP
1min @ 90rpm, 80% FTP
30sec @ 70rpm, 105% FTP
1min @ 90rpm, 80% FTP
30sec @ 70rpm, 105% FTP
2min @ 85rpm, 55% FTP
6x 1min @ 70rpm, 80% FTP,
30sec @ 100rpm, 105% FTP
2min @ 85rpm, 55% FTP
6x 1min @ 90rpm, 80% FTP,
30sec @ 90rpm, 105% FTP
2min @ 85rpm, 55% FTP
6x 1min @ 75rpm, 80% FTP,
30sec @ 60rpm, 105% FTP
2min @ 85rpm, 55% FTP
5min @ 95rpm, 75% FTP
5x 1min @ 70rpm, 75% FTP,
1min @ 105rpm, 75% FTP
5min @ 95rpm, 75% FTP
6min from 75 to 40% FTP
5min from 40 to 60% FTP5min @ 95rpm, 60% FTP1min @ 95rpm, 80% FTP30sec @ 95rpm, 95% FTP30sec @ 85rpm, 55% FTP1min @ 100rpm, 80% FTP30sec @ 100rpm, 105% FTP30sec @ 85rpm, 55% FTP1min @ 105rpm, 80% FTP30sec @ 105rpm, 115% FTP30sec @ 85rpm, 55% FTP4min @ 85rpm, 55% FTP1min @ 90rpm, 80% FTP30sec @ 70rpm, 105% FTP1min @ 90rpm, 80% FTP30sec @ 70rpm, 105% FTP1min @ 90rpm, 80% FTP30sec @ 70rpm, 105% FTP1min @ 90rpm, 80% FTP30sec @ 70rpm, 105% FTP1min @ 90rpm, 80% FTP30sec @ 70rpm, 105% FTP1min @ 90rpm, 80% FTP30sec @ 70rpm, 105% FTP2min @ 85rpm, 55% FTP6x 1min @ 70rpm, 80% FTP,
30sec @ 100rpm, 105% FTP2min @ 85rpm, 55% FTP6x 1min @ 90rpm, 80% FTP,
30sec @ 90rpm, 105% FTP2min @ 85rpm, 55% FTP6x 1min @ 75rpm, 80% FTP,
30sec @ 60rpm, 105% FTP2min @ 85rpm, 55% FTP5min @ 95rpm, 75% FTP5x 1min @ 70rpm, 75% FTP,
1min @ 105rpm, 75% FTP5min @ 95rpm, 75% FTP6min from 75 to 40% FTP
Workout overview

Duration: 1h 30m

Stress points: 94

Zone distribution

Z1: 22m

Z2: 28m

Z3: 27m

Z4: 1m

Z5: 13m

Z6: -

24%
31%
30%
1%
14%
0%

All the Unicorn workouts are based off of the visual spectrum (Red, Orange, Yellow, Green, Blue, Indigo, Violet (purple)) with the same order of easiest to hardest. So, Red Unicorn features the least training load, Orange Unicorn the second, etc. This is the easiest of them all, but it is still a great workout.

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90+ minutes to burn »

Serrated

5min from 40 to 65% FTP
5min @ 95rpm, 65% FTP
3min @ 100rpm, 80% FTP
2min @ 85rpm, 55% FTP
2min from 110 to 130% FTP
2min @ 85rpm, 55% FTP
2min from 110 to 130% FTP
2min @ 85rpm, 55% FTP
2min from 110 to 130% FTP
2min @ 85rpm, 55% FTP
2min from 110 to 130% FTP
2min @ 85rpm, 55% FTP
2min from 110 to 130% FTP
2min @ 85rpm, 55% FTP
2min from 110 to 130% FTP
8min @ 85rpm, 55% FTP
30sec from 130 to 150% FTP
5x 3min @ 90rpm, 88% FTP,
1min @ 90rpm, 100% FTP
30sec from 130 to 150% FTP
5x 3min @ 90rpm, 88% FTP,
1min @ 90rpm, 100% FTP
4min @ 45% FTP
5min from 40 to 65% FTP5min @ 95rpm, 65% FTP3min @ 100rpm, 80% FTP2min @ 85rpm, 55% FTP2min from 110 to 130% FTP2min @ 85rpm, 55% FTP2min from 110 to 130% FTP2min @ 85rpm, 55% FTP2min from 110 to 130% FTP2min @ 85rpm, 55% FTP2min from 110 to 130% FTP2min @ 85rpm, 55% FTP2min from 110 to 130% FTP2min @ 85rpm, 55% FTP2min from 110 to 130% FTP8min @ 85rpm, 55% FTP30sec from 130 to 150% FTP5x 3min @ 90rpm, 88% FTP,
1min @ 90rpm, 100% FTP30sec from 130 to 150% FTP5x 3min @ 90rpm, 88% FTP,
1min @ 90rpm, 100% FTP4min @ 45% FTP
Workout overview

Duration: 1h 30m

Stress points: 121

Zone distribution

Z1: 28m

Z2: 6m

Z3: 33m

Z4: 10m

Z5: 5m

Z6: 8m

31%
7%
37%
11%
5%
9%

Intervals that come up to a very sharp point, looking like a serrated knife upon post-workout review. This workout will make you sharp for race day, ready to tackle the surges of terrain and competition.

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90+ minutes to burn »

SST (Long)

10min from 40 to 85% FTP
3x 5min @ 95% FTP,
5min @ 86% FTP
3min @ 50% FTP
1min @ 110% FTP
1min @ 50% FTP
3x 5min @ 95% FTP,
5min @ 86% FTP
3min @ 50% FTP
1min @ 110% FTP
1min @ 50% FTP
4x 5min @ 95% FTP,
5min @ 86% FTP
10min from 75 to 55% FTP
10min from 40 to 85% FTP3x 5min @ 95% FTP,
5min @ 86% FTP3min @ 50% FTP1min @ 110% FTP1min @ 50% FTP3x 5min @ 95% FTP,
5min @ 86% FTP3min @ 50% FTP1min @ 110% FTP1min @ 50% FTP4x 5min @ 95% FTP,
5min @ 86% FTP10min from 75 to 55% FTP
Workout overview

Duration: 2h 10m

Stress points: 164

Zone distribution

Z1: 15m

Z2: 11m

Z3: 52m

Z4: 50m

Z5: 2m

Z6: -

12%
9%
40%
38%
2%
0%

Sweet Spot Training (or SST for short) will give great bang for buck as you can spend quite a bit of time in the Sweet Spot of your power curve without building up undue amounts of training stress. You can do this workout as much as you'd like and watch your FTP rise over time.

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90+ minutes to burn »

SUPER Fast

10min from 25 to 75% FTP
3x 1min @ 110rpm, 75% FTP,
1min @ 80rpm, 50% FTP
10min @ 105% FTP
3min @ 65% FTP
10min @ 105% FTP
3min @ 65% FTP
10min @ 105% FTP
3min @ 65% FTP
10min @ 105% FTP
3min @ 65% FTP
2min @ 125% FTP
2min @ 65% FTP
2min @ 125% FTP
2min @ 65% FTP
2min @ 125% FTP
2min @ 65% FTP
2min @ 125% FTP
10min from 75 to 25% FTP
10min from 25 to 75% FTP3x 1min @ 110rpm, 75% FTP,
1min @ 80rpm, 50% FTP10min @ 105% FTP3min @ 65% FTP10min @ 105% FTP3min @ 65% FTP10min @ 105% FTP3min @ 65% FTP10min @ 105% FTP3min @ 65% FTP2min @ 125% FTP2min @ 65% FTP2min @ 125% FTP2min @ 65% FTP2min @ 125% FTP2min @ 65% FTP2min @ 125% FTP10min from 75 to 25% FTP
Workout overview

Duration: 1h 32m

Stress points: 138

Zone distribution

Z1: 17m

Z2: 27m

Z3: -

Z4: -

Z5: 40m

Z6: 8m

18%
29%
0%
0%
43%
9%

You want to be faster? How bad do you want it? This bad? FTP and Anaerobic intervals are on your menu today then. Get ready for a speed injection. Remember: "Pain is speed entering the body"
Warm-up 10minutes and then 3 x 1 minute fast pedaling drills >110rpm
Now, time for 4 x 10minutes at 105% of FTP, resting 3 minutes between each and then an easy cruise for 5minutes after the fourth one. Finish with 4 x 2 minutes, working your anaerobic capacity at 125% of FTP. Resting for 2minutes between. Cool-down

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90+ minutes to burn »

Tenacity

5min from 25 to 65% FTP
5min @ 95rpm, 65% FTP
1min @ 100rpm, 75% FTP
1min @ 100rpm, 80% FTP
30sec @ 85rpm, 55% FTP
1min @ 105rpm, 85% FTP
1min @ 105rpm, 90% FTP
30sec @ 85rpm, 55% FTP
1min @ 110rpm, 95% FTP
1min @ 110rpm, 100% FTP
3min @ 85rpm, 55% FTP
6x 5min @ 90rpm, 85% FTP,
5sec @ 110rpm, 200% FTP
6min @ 85rpm, 55% FTP
6x 5min @ 90rpm, 85% FTP,
5sec @ 110rpm, 200% FTP
6min @ 85rpm, 55% FTP
4x 1min @ 100rpm, 115% FTP,
1min @ 85rpm, 55% FTP
2min @ 85rpm, 40% FTP
4x 1min @ 100rpm, 115% FTP,
1min @ 85rpm, 55% FTP
9min from 55 to 25% FTP
5min from 25 to 65% FTP5min @ 95rpm, 65% FTP1min @ 100rpm, 75% FTP1min @ 100rpm, 80% FTP30sec @ 85rpm, 55% FTP1min @ 105rpm, 85% FTP1min @ 105rpm, 90% FTP30sec @ 85rpm, 55% FTP1min @ 110rpm, 95% FTP1min @ 110rpm, 100% FTP3min @ 85rpm, 55% FTP6x 5min @ 90rpm, 85% FTP,
5sec @ 110rpm, 200% FTP6min @ 85rpm, 55% FTP6x 5min @ 90rpm, 85% FTP,
5sec @ 110rpm, 200% FTP6min @ 85rpm, 55% FTP4x 1min @ 100rpm, 115% FTP,
1min @ 85rpm, 55% FTP2min @ 85rpm, 40% FTP4x 1min @ 100rpm, 115% FTP,
1min @ 85rpm, 55% FTP9min from 55 to 25% FTP
Workout overview

Duration: 2h

Stress points: 135

Zone distribution

Z1: 39m

Z2: 7m

Z3: 1h 2m

Z4: 3m

Z5: 8m

Z6: 1m

33%
6%
52%
3%
7%
1%

This workout will ask a lot of you. But you didn't get to this point without a lot of Tenacity. So let that fitness shine through today.

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90+ minutes to burn »

Yellow Unicorn

10min from 25 to 75% FTP
1min @ 95rpm, 80% FTP
30sec @ 95rpm, 95% FTP
30sec @ 85rpm, 55% FTP
1min @ 105rpm, 80% FTP
30sec @ 105rpm, 105% FTP
30sec @ 85rpm, 55% FTP
1min @ 110rpm, 80% FTP
30sec @ 110rpm, 115% FTP
30sec @ 85rpm, 55% FTP
4min @ 85rpm, 55% FTP
6x 2min @ 83% FTP,
1min @ 105% FTP
2min @ 50% FTP
6x 2min @ 70rpm, 83% FTP,
1min @ 110rpm, 105% FTP
2min @ 50% FTP
6x 2min @ 95rpm, 83% FTP,
1min @ 60rpm, 105% FTP
2min @ 50% FTP
5min @ 90rpm, 75% FTP
5x 1min @ 100rpm, 75% FTP,
1min @ 65rpm, 75% FTP
5min @ 90rpm, 75% FTP
5min from 60 to 25% FTP
10min from 25 to 75% FTP1min @ 95rpm, 80% FTP30sec @ 95rpm, 95% FTP30sec @ 85rpm, 55% FTP1min @ 105rpm, 80% FTP30sec @ 105rpm, 105% FTP30sec @ 85rpm, 55% FTP1min @ 110rpm, 80% FTP30sec @ 110rpm, 115% FTP30sec @ 85rpm, 55% FTP4min @ 85rpm, 55% FTP6x 2min @ 83% FTP,
1min @ 105% FTP2min @ 50% FTP6x 2min @ 70rpm, 83% FTP,
1min @ 110rpm, 105% FTP2min @ 50% FTP6x 2min @ 95rpm, 83% FTP,
1min @ 60rpm, 105% FTP2min @ 50% FTP5min @ 90rpm, 75% FTP5x 1min @ 100rpm, 75% FTP,
1min @ 65rpm, 75% FTP5min @ 90rpm, 75% FTP5min from 60 to 25% FTP
Workout overview

Duration: 1h 45m

Stress points: 120

Zone distribution

Z1: 23m

Z2: 23m

Z3: 39m

Z4: 1m

Z5: 19m

Z6: -

22%
22%
37%
0%
18%
0%

All the Unicorn workouts are based off of the visual spectrum (Red, Orange, Yellow, Green, Blue, Indigo, Violet (purple)) with the same order of easiest to hardest. So, Red Unicorn features the least training load, Orange Unicorn the second, etc.

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