Orange Unicorn

• Cycling
• 1h 36mTime
• 110Stress
• 0.83Intensity
• 15Popularity

About this workout

The Orange Unicorn workout features a solid tempo main set, offering a great blend of aerobic durability and sustained effort perfect for mid-week training or building endurance for long climbs. It's your go-to session for boosting your sub-threshold power without overcooking, making it a classic staple for any serious cyclist.

Workout structure

• 10 min @ 30-75% (30-75w)
• 1 min @ 80% (80w) 90 rpm
• 30 sec @ 95% (95w) 90 rpm
• 30 sec @ 55% (55w) 85 rpm
• 1 min @ 80% (80w) 100 rpm
• 30 sec @ 105% (105w) 100 rpm
• 30 sec @ 50% (50w) 85 rpm
• 1 min @ 80% (80w) 105 rpm
• 30 sec @ 115% (115w) 105 rpm
• 4:30 min @ 55% (55w) 85 rpm
• 6X
  • 2 min @ 85% (85w) 90 rpm
  • Rest 30 sec @ 105% (105w)
• 2 min @ 55% (55w) 85 rpm
• 6X
  • 2 min @ 85% (85w) 75 rpm
  • Rest 30 sec @ 105% (105w) 110 rpm
• 2 min @ 55% (55w)
• 6X
  • 2 min @ 85% (85w) 65 rpm
  • Rest 30 sec @ 105% (105w) 65 rpm
• 2 min @ 55% (55w)
• 6X
  • 2 min @ 85% (85w) 90 rpm
  • Rest 30 sec @ 105% (105w) 90 rpm
• 10 min @ 75-40% (75-40w)