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
View watts
Enter FTP
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: -
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
More workouts like this