purple unicorn (tempo+attacks)

• Cycling
• 1h 48mTime
• 138Stress
• 0.87Intensity
• 46Popularity

About this workout

The Purple Unicorn workout combines steady tempo work with strategic attacks, making it a perfect mid-week staple to build aerobic durability while also simulating race scenarios. This session will enhance your ability to sustain strong efforts and respond to surges, ideal for those critical moments in group rides or races.

Workout structure

• 3 min @ 50-65% (50-65w)
• 5 min @ 75% (75w)
• 2X
  • 30 sec @ 90% (90w)
  • 30 sec @ 70% (70w)
• 30 sec @ 105% (105w)
• 3 min @ 70% (70w)
• 4X
  • 3 min @ 85% (85w)
  • 1 min @ 105% (105w)
  • 30 sec @ 115% (115w)
• 2 min @ 55% (55w)
• 4X
  • 3 min @ 85% (85w)
  • 1 min @ 105% (105w)
  • 30 sec @ 115% (115w)
• 2 min @ 55% (55w)
• 4X
  • 3 min @ 85% (85w)
  • 1 min @ 105% (105w)
  • 30 sec @ 115% (115w)
• 2 min @ 55% (55w)
• 4X
  • 3 min @ 85% (85w)
  • 1 min @ 105% (105w)
  • 30 sec @ 115% (115w)
• 2 min @ 55% (55w)
• 15 min @ 55% (55w)