Workouts»GC Coaching»Guided workouts»

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

Download workoutMore workouts like this

FAQ: How to use custom workouts in Zwift?

Back to top

All workouts in 

GC Coaching»Guided workouts

  • GC Coaching's "The Shinnick"

    1h 55m | 132 SP

    View >

  • GC Coaching's Amalgam

    1h 25m | 88 SP

    View >

  • GC Coaching's Escalation

    1h 35m | 100 SP

    View >

  • GC Coaching's Exigent

    1h 30m | 101 SP

    View >

  • GC Coaching's Ham Sandwich

    57m | 60 SP

    View >

  • GC Coaching's HWBTWTDWH

    1h 30m | 87 SP

    View >

  • GC Coaching's Kirizuma

    1h 30m | 100 SP

    View >

  • GC Coaching's Mishmash

    1h 30m | 85 SP

    View >

  • GC Coaching's Orange Unicorn

    1h 30m | 97 SP

    View >

  • GC Coaching's PD + Pyramids

    1h 26m | 76 SP

    View >

  • GC Coaching's Purple Unicorn

    1h 45m | 119 SP

    View >

  • GC Coaching's Spaded Sweetie

    57m | 68 SP

    View >

  • GC Coaching's Uphill Battle

    56m | 59 SP

    View >

  • GC Coaching's Yellow Unicorn

    1h 45m | 110 SP

    View >

Similar workouts

  • Yellow Unicorn

    1h 45m | 110 SP

    View >

  • 4. Saturday - SST/OU: Yellow Unicorn (2' + 1')

    1h 45m | 107 SP

    View >

  • 4. Saturday - SST/OU: Red Unicorn (1' + 30")

    1h 30m | 85 SP

    View >

  • Red Unicorn

    1h 30m | 87 SP

    View >

  • GC Coaching's Orange Unicorn

    1h 30m | 97 SP

    View >

  • Orange Unicorn

    1h 30m | 97 SP

    View >

  • 4. Saturday - SST/OU: Orange Unicorn (2' + 30")

    1h 30m | 97 SP

    View >

  • GC Coaching's "The Shinnick"

    1h 55m | 132 SP

    View >

  • Mosiac

    1h 55m | 132 SP

    View >

  • Over Under Progression #1

    1h 30m | 99 SP

    View >

  • Over Under Progression #2

    1h 34m | 111 SP

    View >

  • Day 5 - XX SST 2 x 30min

    1h 36m | 112 SP

    View >