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,105 % FTP
2min @ 50 % FTP
6x 2min @ 70rpm, 83 % FTP,105 % FTP
2min @ 50 % FTP
6x 2min @ 95rpm, 83 % FTP,105 % FTP
2min @ 50 % FTP
5min @ 90rpm, 75 % FTP
5x 1min @ 100rpm, 75 % FTP,75 % FTP
5min @ 90rpm, 75 % FTP
5min from 60 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="83" data-unit="relpow">83</span>% FTP,<br
/> 1min @ <span
data-value="105" data-unit="relpow">105</span>% FTP 2min @ <span
data-value="50" data-unit="relpow">50</span>% FTP 6x 2min @ 70rpm, <span
data-value="83" data-unit="relpow">83</span>% FTP,<br
/> 1min @ 110rpm, <span
data-value="105" data-unit="relpow">105</span>% FTP 2min @ <span
data-value="50" data-unit="relpow">50</span>% FTP 6x 2min @ 95rpm, <span
data-value="83" data-unit="relpow">83</span>% FTP,<br
/> 1min @ 60rpm, <span
data-value="105" data-unit="relpow">105</span>% FTP 2min @ <span
data-value="50" data-unit="relpow">50</span>% FTP 5min @ 90rpm, <span
data-value="75" data-unit="relpow">75</span>% FTP 5x 1min @ 100rpm, <span
data-value="75" data-unit="relpow">75</span>% FTP,<br
/> 1min @ 65rpm, <span
data-value="75" data-unit="relpow">75</span>% FTP 5min @ 90rpm, <span
data-value="75" data-unit="relpow">75</span>% FTP 5min from <span
data-value="60" data-unit="relpow">60</span> to <span
data-value="25" data-unit="relpow">25</span>% FTP Workout overview Duration: 1h45m
Stress points: 120
Zone distribution Z1: 23m
Z2: 23m
Z3: 39m
Z4: 1m
Z5: 19m
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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