4-2 Purple Unicorn

• Cycling
• 1h 45mTime
• 132Stress
• 0.87Intensity
• 1,196Popularity

About this workout

The 4-2 Purple Unicorn workout delivers a punchy VO2 max boost with its 3 sets of 4 × 3 min efforts at 85% FTP, perfect for building the capacity you need when the road kicks up or for those intense race moments. Incorporate this classic session alongside your orange unicorn or 5x8/2 intervals to maximize your aerobic ceiling and sharpen your top-end power.

Workout structure

• 10 min @ 25-75% (25-75w)
• 30 sec @ 85% (85w)
• 30 sec @ 50% (50w)
• 30 sec @ 95% (95w)
• 30 sec @ 50% (50w)
• 30 sec @ 115% (115w)
• 30 sec @ 50% (50w)
• 2 min @ 50% (50w)
• 4X
  • 3 min @ 85% (85w)
  • 1 min @ 105% (105w)
  • 30 sec @ 115% (115w)
• 5 min @ 55% (55w)
• 4X
  • 3 min @ 85% (85w)
  • 1 min @ 105% (105w)
  • 30 sec @ 115% (115w)
• 5 min @ 55% (55w)
• 4X
  • 3 min @ 85% (85w)
  • 1 min @ 105% (105w)
  • 30 sec @ 115% (115w)
• 5 min @ 55% (55w)
• 3 min @ 75% (75w)
• 1 min @ 95% (95w)
• 30 sec @ 105% (105w)
• 3 min @ 80% (80w)
• 1 min @ 100% (100w)
• 30 sec @ 110% (110w)
• 3 min @ 85% (85w)
• 1 min @ 105% (105w)
• 30 sec @ 115% (115w)
• 3 min @ 90% (90w)
• 1 min @ 110% (110w)
• 30 sec @ 120% (120w)
• 3 min @ 55-25% (55-25w)