Workouts» Build Me Up» Week 3 »

Yellow Unicorn

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,
1min @ 105% FTP
2min @ 50% FTP
6x 2min @ 70rpm, 83% FTP,
1min @ 110rpm, 105% FTP
2min @ 50% FTP
6x 2min @ 95rpm, 83% FTP,
1min @ 60rpm, 105% FTP
2min @ 50% FTP
5min @ 90rpm, 75% FTP
5x 1min @ 100rpm, 75% FTP,
1min @ 65rpm, 75% FTP
5min @ 90rpm, 75% FTP
5min from 60 to 25% FTP
Workout overview

Duration: 1h 45m

Stress points: 120

Zone distribution

Z1: 23m

Z2: 23m

Z3: 39m

Z4: 1m

Z5: 19m

Z6: -

22%
22%
37%
0%
18%
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.

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Build Me Up » Week 3

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