10min from 25 to 75 % FTP
1x 30sec @ 95rpm, 85 % FTP,50 % FTP
1x 30sec @ 105rpm, 95 % FTP,50 % FTP
1x 30sec @ 115rpm, 115 % FTP,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
View watts
Enter FTP Workout overview Duration: 1h 45m
Stress points: 132
Zone distribution Z1: 29m
Z2: 6m
Z3: 43m
Z4: 6m
Z5: 22m
Z6: 1m
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!
✓ Available in Zwift
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