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.
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!
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.
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.
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.
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.
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.
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!
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.
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.
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.
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
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.