Tempo

GC Coaching's Orange Unicorn

  • Cycling
  • 1h 30mTime
  • 105Stress
  • 0.84Intensity
  • 445Popularity

About this workout

The Orange Unicorn workout delivers solid tempo efforts with 4 sets of 6 × 2 min at 85% FTP, perfect for building aerobic durability and sub-threshold endurance, making it a classic choice for mid-week rides. It's a great way to prepare for those rolling climbs in your next group ride or to add some grit to your Zwift sessions.

darrenfirth

Workout 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
    • Active 2 min @ 85% (85w)
    • Rest 30 sec @ 105% (105w)
  • Active 2 min @ 55% (55w)
  • 6X
    • Active 2 min @ 85% (85w) 75 rpm
    • Rest 30 sec @ 105% (105w) 110 rpm
  • Active 2 min @ 55% (55w)
  • 6X
    • Active 2 min @ 85% (85w) 65 rpm
    • Rest 30 sec @ 105% (105w) 65 rpm
  • Active 2 min @ 55% (55w)
  • 6X
    • Active 2 min @ 85% (85w)
    • Rest 30 sec @ 105% (105w)
  • Cooldown 4 min @ 75-25% (75-25w)