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GC Coaching's 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%

Author: Shayne Gaffney | GC Coaching

WARM UP:
-10 minutes gradually progressing from Zone 1 to Zone 3.
-3x30 seconds priming efforts at progressing intensity and cadence, with 30 seconds easy between.
-2 minutes easy.
------
MAIN SET:
-4x (18 minute over/unders (3 minutes @85% FTP, right into 1 minute @105% FTP, right into 30 seconds @115% FTP!))
-Rest for 5 minutes between sets.
---INTERVAL 1: 4x (3 minutes seated @90 RPM, 1 minute standing @65 RPM, 30 seconds seated @65 RPM).
---INTERVAL 2: 4x (3 minutes seated @75 RPM, 1 minute seated @90 RPM, 30 seconds seated @105 RPM).
---INTERVAL 3: 4x (3 minutes seated @90 RPM IN YOUR DROPS OR AERO BARS, 1 minute seated ~75 RPM ON YOUR TOPS, 30 seconds seated @65 RPM (REALLY GRINDING IT OUT).
---INTERVAL 4: 4x (3 minutes seated @90 RPM, 1 minute seated @ >100 RPM, 30 seconds standing @65 RPM). Each interval rep increases 5% FTP over the last one :-)
------
COOL DOWN:
-3 minutes gradually reducing from Zone 2 to Zone 1.

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