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,105 % FTP
2min @ 55 % FTP
6x 2min @ 75rpm, 85 % FTP,105 % FTP
2min @ 55 % FTP
6x 2min @ 65rpm, 85 % FTP,105 % FTP
2min @ 55 % FTP
6x 2min @ 85 % FTP,105 % FTP
4min from 75 to 25 % FTP
View watts
Enter FTP
10min from <span
data-value="25" data-unit="relpow">25</span> to <span
data-value="75" data-unit="relpow">75</span>% FTP 1min @ 95rpm, <span
data-value="80" data-unit="relpow">80</span>% FTP 30sec @ 95rpm, <span
data-value="95" data-unit="relpow">95</span>% FTP 30sec @ 85rpm, <span
data-value="55" data-unit="relpow">55</span>% FTP 1min @ 105rpm, <span
data-value="80" data-unit="relpow">80</span>% FTP 30sec @ 105rpm, <span
data-value="105" data-unit="relpow">105</span>% FTP 30sec @ 85rpm, <span
data-value="55" data-unit="relpow">55</span>% FTP 1min @ 110rpm, <span
data-value="80" data-unit="relpow">80</span>% FTP 30sec @ 110rpm, <span
data-value="115" data-unit="relpow">115</span>% FTP 30sec @ 85rpm, <span
data-value="55" data-unit="relpow">55</span>% FTP 4min @ 85rpm, <span
data-value="55" data-unit="relpow">55</span>% FTP 6x 2min @ <span
data-value="85" data-unit="relpow">85</span>% FTP,<br
/> 30sec @ <span
data-value="105" data-unit="relpow">105</span>% FTP 2min @ <span
data-value="55" data-unit="relpow">55</span>% FTP 6x 2min @ 75rpm, <span
data-value="85" data-unit="relpow">85</span>% FTP,<br
/> 30sec @ 110rpm, <span
data-value="105" data-unit="relpow">105</span>% FTP 2min @ <span
data-value="55" data-unit="relpow">55</span>% FTP 6x 2min @ 65rpm, <span
data-value="85" data-unit="relpow">85</span>% FTP,<br
/> 30sec @ 65rpm, <span
data-value="105" data-unit="relpow">105</span>% FTP 2min @ <span
data-value="55" data-unit="relpow">55</span>% FTP 6x 2min @ <span
data-value="85" data-unit="relpow">85</span>% FTP,<br
/> 30sec @ <span
data-value="105" data-unit="relpow">105</span>% FTP 4min from <span
data-value="75" data-unit="relpow">75</span> to <span
data-value="25" data-unit="relpow">25</span>% FTP Workout overview Duration: 1h 30m
Stress points: 105
Zone distribution Z1: 21m
Z2: 4m
Z3: 51m
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.
✓ Available in Zwift
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