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Purple Unicorn

10min from 25 to 75% FTP
1x 30sec @ 95rpm, 85% FTP,
30sec @ 85rpm, 50% FTP
1x 30sec @ 105rpm, 95% FTP,
30sec @ 85rpm, 50% FTP
1x 30sec @ 115rpm, 115% FTP,
30sec @ 85rpm, 50% FTP
2min @ 85rpm, 50% FTP
3min @ 90rpm, 85% FTP
1min @ 65rpm, 105% FTP
30sec @ 65rpm, 115% FTP
3min @ 90rpm, 85% FTP
1min @ 65rpm, 105% FTP
30sec @ 65rpm, 115% FTP
3min @ 90rpm, 85% FTP
1min @ 65rpm, 105% FTP
30sec @ 65rpm, 115% FTP
3min @ 90rpm, 85% FTP
1min @ 65rpm, 105% FTP
30sec @ 65rpm, 115% FTP
5min @ 85rpm, 55% FTP
3min @ 75rpm, 85% FTP
1min @ 90rpm, 105% FTP
30sec @ 105rpm, 115% FTP
3min @ 75rpm, 85% FTP
1min @ 90rpm, 105% FTP
30sec @ 105rpm, 115% FTP
3min @ 75rpm, 85% FTP
1min @ 90rpm, 105% FTP
30sec @ 105rpm, 115% FTP
3min @ 75rpm, 85% FTP
1min @ 90rpm, 105% FTP
30sec @ 105rpm, 115% FTP
5min @ 85rpm, 55% FTP
3min @ 90rpm, 85% FTP
1min @ 75rpm, 105% FTP
30sec @ 65rpm, 115% FTP
3min @ 90rpm, 85% FTP
1min @ 75rpm, 105% FTP
30sec @ 65rpm, 115% FTP
3min @ 90rpm, 85% FTP
1min @ 75rpm, 105% FTP
30sec @ 65rpm, 115% FTP
3min @ 90rpm, 85% FTP
1min @ 75rpm, 105% FTP
30sec @ 65rpm, 115% FTP
5min @ 85rpm, 55% FTP
3min @ 90rpm, 75% FTP
1min @ 100rpm, 95% FTP
30sec @ 65rpm, 105% FTP
3min @ 90rpm, 80% FTP
1min @ 100rpm, 100% FTP
30sec @ 65rpm, 110% FTP
3min @ 90rpm, 85% FTP
1min @ 100rpm, 105% FTP
30sec @ 65rpm, 115% FTP
3min @ 90rpm, 90% FTP
1min @ 100rpm, 110% FTP
30sec @ 100rpm, 120% FTP
3min from 55 to 25% FTP
10min from 25 to 75% FTP1x 30sec @ 95rpm, 85% FTP,
30sec @ 85rpm, 50% FTP1x 30sec @ 105rpm, 95% FTP,
30sec @ 85rpm, 50% FTP1x 30sec @ 115rpm, 115% FTP,
30sec @ 85rpm, 50% FTP2min @ 85rpm, 50% FTP3min @ 90rpm, 85% FTP1min @ 65rpm, 105% FTP30sec @ 65rpm, 115% FTP3min @ 90rpm, 85% FTP1min @ 65rpm, 105% FTP30sec @ 65rpm, 115% FTP3min @ 90rpm, 85% FTP1min @ 65rpm, 105% FTP30sec @ 65rpm, 115% FTP3min @ 90rpm, 85% FTP1min @ 65rpm, 105% FTP30sec @ 65rpm, 115% FTP5min @ 85rpm, 55% FTP3min @ 75rpm, 85% FTP1min @ 90rpm, 105% FTP30sec @ 105rpm, 115% FTP3min @ 75rpm, 85% FTP1min @ 90rpm, 105% FTP30sec @ 105rpm, 115% FTP3min @ 75rpm, 85% FTP1min @ 90rpm, 105% FTP30sec @ 105rpm, 115% FTP3min @ 75rpm, 85% FTP1min @ 90rpm, 105% FTP30sec @ 105rpm, 115% FTP5min @ 85rpm, 55% FTP3min @ 90rpm, 85% FTP1min @ 75rpm, 105% FTP30sec @ 65rpm, 115% FTP3min @ 90rpm, 85% FTP1min @ 75rpm, 105% FTP30sec @ 65rpm, 115% FTP3min @ 90rpm, 85% FTP1min @ 75rpm, 105% FTP30sec @ 65rpm, 115% FTP3min @ 90rpm, 85% FTP1min @ 75rpm, 105% FTP30sec @ 65rpm, 115% FTP5min @ 85rpm, 55% FTP3min @ 90rpm, 75% FTP1min @ 100rpm, 95% FTP30sec @ 65rpm, 105% FTP3min @ 90rpm, 80% FTP1min @ 100rpm, 100% FTP30sec @ 65rpm, 110% FTP3min @ 90rpm, 85% FTP1min @ 100rpm, 105% FTP30sec @ 65rpm, 115% FTP3min @ 90rpm, 90% FTP1min @ 100rpm, 110% FTP30sec @ 100rpm, 120% FTP3min from 55 to 25% FTP
Workout overview

Duration: 1h 45m

Stress points: 132

Zone distribution

Z1: 29m

Z2: 6m

Z3: 43m

Z4: 6m

Z5: 22m

Z6: 1m

27%
6%
40%
5%
21%
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, and Purple the hardest... Enjoy!

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Build Me Up » Week 4

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