Build Me Up - W03D4 - Yellow Unicorn
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
- Author: andrewbeck
- Sport: bike
- Duration: 105 min
- Dominant zone: Threshold
- Intensity: 0.83
- Created: 2020-10-17T07:00:31.532Z
- Updated: 2026-05-05T15:49:46.219Z
Structure
- Warm-Up 10 min @ 25-75% (25-75w)
- Active 1 min @ 80% (80w) 95 rpm
- Active 30 sec @ 95% (95w) 95 rpm
- Active 30 sec @ 55% (55w) 85 rpm
- Active 1 min @ 80% (80w) 105 rpm
- Active 30 sec @ 105% (105w) 105 rpm
- Active 30 sec @ 55% (55w) 85 rpm
- Active 1 min @ 80% (80w) 110 rpm
- Active 30 sec @ 115% (115w) 110 rpm
- Active 30 sec @ 55% (55w) 85 rpm
- Active 4 min @ 55% (55w) 85 rpm
- 6X
- 2 min @ 83% (83w)
- 1 min @ 105% (105w)
- Active 2 min @ 50% (50w)
- 6X
- 2 min @ 83% (83w) 70 rpm
- 1 min @ 105% (105w) 110 rpm
- Active 2 min @ 50% (50w)
- 6X
- 2 min @ 83% (83w) 95 rpm
- 1 min @ 105% (105w) 60 rpm
- Active 2 min @ 50% (50w)
- Active 5 min @ 75% (75w) 90 rpm
- 5X
- 1 min @ 75% (75w) 100 rpm
- 1 min @ 75% (75w) 65 rpm
- Active 5 min @ 75% (75w) 90 rpm
- Cooldown 5 min @ 60-25% (60-25w)