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,105 % FTP
2min @ 50 % FTP
6x 2min @ 70rpm, 83 % FTP,105 % FTP
2min @ 50 % FTP
6x 2min @ 95rpm, 83 % FTP,105 % FTP
2min @ 50 % FTP
5min @ 90rpm, 75 % FTP
5x 1min @ 100rpm, 75 % FTP,75 % FTP
5min @ 90rpm, 75 % FTP
5min from 60 to 25 % FTP
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Enter FTP
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="83" data-unit="relpow">83</span>% FTP,<br
/> 1min @ <span
data-value="105" data-unit="relpow">105</span>% FTP 2min @ <span
data-value="50" data-unit="relpow">50</span>% FTP 6x 2min @ 70rpm, <span
data-value="83" data-unit="relpow">83</span>% FTP,<br
/> 1min @ 110rpm, <span
data-value="105" data-unit="relpow">105</span>% FTP 2min @ <span
data-value="50" data-unit="relpow">50</span>% FTP 6x 2min @ 95rpm, <span
data-value="83" data-unit="relpow">83</span>% FTP,<br
/> 1min @ 60rpm, <span
data-value="105" data-unit="relpow">105</span>% FTP 2min @ <span
data-value="50" data-unit="relpow">50</span>% FTP 5min @ 90rpm, <span
data-value="75" data-unit="relpow">75</span>% FTP 5x 1min @ 100rpm, <span
data-value="75" data-unit="relpow">75</span>% FTP,<br
/> 1min @ 65rpm, <span
data-value="75" data-unit="relpow">75</span>% FTP 5min @ 90rpm, <span
data-value="75" data-unit="relpow">75</span>% FTP 5min from <span
data-value="60" data-unit="relpow">60</span> to <span
data-value="25" data-unit="relpow">25</span>% FTP Workout overview Duration: 1h 45m
Stress points: 120
Zone distribution Z1: 23m
Z2: 23m
Z3: 39m
Z4: 1m
Z5: 19m
Z6: -
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!
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