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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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Build Me Up » Week 1

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