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 @ 85 % FTP,105 % FTP
2min @ 55 % FTP
6x 2min @ 75rpm, 85 % FTP,105 % FTP
2min @ 55 % FTP
6x 2min @ 65rpm, 85 % FTP,105 % FTP
2min @ 55 % FTP
6x 2min @ 85 % FTP,105 % FTP
4min from 75 to 25 % FTP
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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="85" data-unit="relpow">85</span>% FTP,<br
/> 30sec @ <span
data-value="105" data-unit="relpow">105</span>% FTP 2min @ <span
data-value="55" data-unit="relpow">55</span>% FTP 6x 2min @ 75rpm, <span
data-value="85" data-unit="relpow">85</span>% FTP,<br
/> 30sec @ 110rpm, <span
data-value="105" data-unit="relpow">105</span>% FTP 2min @ <span
data-value="55" data-unit="relpow">55</span>% FTP 6x 2min @ 65rpm, <span
data-value="85" data-unit="relpow">85</span>% FTP,<br
/> 30sec @ 65rpm, <span
data-value="105" data-unit="relpow">105</span>% FTP 2min @ <span
data-value="55" data-unit="relpow">55</span>% FTP 6x 2min @ <span
data-value="85" data-unit="relpow">85</span>% FTP,<br
/> 30sec @ <span
data-value="105" data-unit="relpow">105</span>% FTP 4min from <span
data-value="75" data-unit="relpow">75</span> to <span
data-value="25" data-unit="relpow">25</span>% FTP Workout overview Duration: 1h 30m
Stress points: 105
Zone distribution Z1: 21m
Z2: 4m
Z3: 51m
Z4: 1m
Z5: 13m
Z6: -
Author: Shayne Gaffney | GC Coaching
GC Coaching's Orange Unicorn is geared towards athletes in their base phase, so if you are looking for a hammerfest, this isn't your ride. After a warm-up, we will move into 4x (15 minutes alternating between 2 minutes @85% FTP, and a 30 second surge effort (110+ RPM) @105% FTP). We will be mixing up the cadence and position on the bike throughout the course of the workout as well to further challenge your basic skills and on-bike flexibility. Come and join us!
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