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,105 % FTP
2min @ 85rpm, 55 % FTP
6x 1min @ 90rpm, 80 % FTP,105 % FTP
2min @ 85rpm, 55 % FTP
6x 1min @ 75rpm, 80 % FTP,105 % FTP
2min @ 85rpm, 55 % FTP
5min @ 95rpm, 75 % FTP
5x 1min @ 70rpm, 75 % FTP,75 % FTP
5min @ 95rpm, 75 % FTP
6min from 75 to 40 % FTP
View watts
Enter FTP Workout overview Duration: 1h 30m
Stress points: 94
Zone distribution Z1: 22m
Z2: 28m
Z3: 27m
Z4: 1m
Z5: 13m
Z6: -
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.
✓ Available in Zwift
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