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GC Coaching's Yellow Unicorn

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,
rest 1min @ 105% FTP
2min @ 50% FTP
6x 2min @ 70rpm, 83% FTP,
rest 1min @ 110rpm, 105% FTP
2min @ 50% FTP
6x 2min @ 95rpm, 83% FTP,
rest 1min @ 60rpm, 105% FTP
2min @ 50% FTP
5min @ 90rpm, 75% FTP
5x 1min @ 100rpm, 75% FTP,
rest 1min @ 65rpm, 75% FTP
5min @ 90rpm, 75% FTP
5min from 60 to 25% FTP
Workout overview

Duration: 1h 45m

Stress points: 110

Zone distribution

Z1: 23m

Z2: 23m

Z3: 39m

Z4: 1m

Z5: 19m

Z6: -

22%
22%
37%
0%
18%
0%

Author: Shayne Gaffney | GC Coaching

GC Coaching's Yellow 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 3x (18 minutes alternating between 2 minutes @83% FTP, and 60 seconds @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!

This workout is 105 minutes in duration, carries ~117 TSS, and has an IF of .82

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