Threshold

S1.1_Red Unicorn Lite

  • Cycling
  • 44mTime
  • 46Stress
  • 0.79Intensity
  • 76Popularity

About this workout

The Red Unicorn Lite workout features a classic main set with 11 hard efforts of 60 seconds at 80% FTP, perfect for boosting your sustainable power for weekly group rides or time trials. This threshold session helps define your FTP while keeping the fatigue manageable, making it a great mid-week staple.

philippe bernard

Workout structure

  • 10 min @ 40-75% (40-75w)
  • 1 min @ 80% (80w) 95 rpm
  • 30 sec @ 95% (95w) 95 rpm
  • 30 sec @ 55% (55w) 85 rpm
  • 1 min @ 80% (80w) 100 rpm
  • 30 sec @ 105% (105w) 100 rpm
  • 30 sec @ 55% (55w) 85 rpm
  • 1 min @ 80% (80w) 105 rpm
  • 30 sec @ 115% (115w) 105 rpm
  • 30 sec @ 55% (55w) 85 rpm
  • 1 min @ 55% (55w) 85 rpm
  • 6X
    • 1 min @ 80% (80w) 90 rpm
    • 30 sec @ 105% (105w) 70 rpm
  • 5 min @ 55% (55w) 85 rpm
  • 2 min @ 80% (80w) 70 rpm
  • 5X
    • 30 sec @ 105% (105w) 100 rpm
    • 1 min @ 80% (80w) 70 rpm
  • 30 sec @ 105% (105w) 100 rpm
  • 3 min @ 75-40% (75-40w)