Anaerobic

Lavendar Unicorn

  • Cycling
  • 30mTime
  • 39Stress
  • 0.88Intensity
  • 106Popularity

About this workout

The Lavendar Unicorn workout builds your kick to close gaps with 3-minute intervals at 85% FTP, perfect for developing that raw sprinting power and lactate tolerance needed for race kicks and breakaways. This session is a great addition to your training plan when you need to push hard without sacrificing recovery.

mj3

Workout structure

  • 5 min @ 50-75% (50-75w) 85 rpm
  • 30 sec @ 85% (85w) 95 rpm
  • 30 sec @ 50% (50w) 85 rpm
  • 30 sec @ 105% (105w) 105 rpm
  • 30 sec @ 50% (50w) 85 rpm
  • 30 sec @ 115% (115w) 115 rpm
  • 30 sec @ 50% (50w) 85 rpm
  • 2 min @ 50% (50w) 85 rpm
  • 3X
    • 3 min @ 85% (85w) 85 rpm
    • 1 min @ 105% (105w) 100 rpm
    • 30 sec @ 115% (115w) 110 rpm
  • 3 min @ 85% (85w) 85 rpm
  • 1 min @ 105% (105w) 100 rpm
  • 30 sec @ 150% (150w) 110 rpm
  • 2 min @ 50% (50w) 85 rpm