VO2Max

Purple Unicorn (tempo plus attack) long

  • Cycling
  • 1h 45mTime
  • 132Stress
  • 0.87Intensity
  • 347Popularity

About this workout

The Purple Unicorn workout combines VO2 max intervals with tempo, featuring 14 hard-hitting 30-second efforts at 115% FTP to boost your aerobic ceiling while maintaining endurance during recoveries. Perfect for those looking to elevate their group ride pace or smash through tough climbs with a sustained punch.

maciekosa86@gmail.com

Workout structure

  • Warm-Up 10 min @ 25-75% (25-75w)
  • Active 30 sec @ 85% (85w) 95 rpm
  • Rest 30 sec @ 50% (50w) 85 rpm
  • Active 30 sec @ 95% (95w) 105 rpm
  • Rest 30 sec @ 50% (50w) 85 rpm
  • Active 30 sec @ 115% (115w) 115 rpm
  • Rest 30 sec @ 50% (50w) 85 rpm
  • Active 2 min @ 50% (50w) 85 rpm
  • Active 3 min @ 85% (85w) 90 rpm
  • Active 1 min @ 105% (105w) 65 rpm
  • Active 30 sec @ 115% (115w) 65 rpm
  • Active 3 min @ 85% (85w) 90 rpm
  • Active 1 min @ 105% (105w) 65 rpm
  • Active 30 sec @ 115% (115w) 65 rpm
  • Active 3 min @ 85% (85w) 90 rpm
  • Active 1 min @ 105% (105w) 65 rpm
  • Active 30 sec @ 115% (115w) 65 rpm
  • Active 3 min @ 85% (85w) 90 rpm
  • Active 1 min @ 105% (105w) 65 rpm
  • Active 30 sec @ 115% (115w) 65 rpm
  • Active 5 min @ 55% (55w) 85 rpm
  • Active 3 min @ 85% (85w) 75 rpm
  • Active 1 min @ 105% (105w) 90 rpm
  • Active 30 sec @ 115% (115w) 105 rpm
  • Active 3 min @ 85% (85w) 75 rpm
  • Active 1 min @ 105% (105w) 90 rpm
  • Active 30 sec @ 115% (115w) 105 rpm
  • Active 3 min @ 85% (85w) 75 rpm
  • Active 1 min @ 105% (105w) 90 rpm
  • Active 30 sec @ 115% (115w) 105 rpm
  • Active 3 min @ 85% (85w) 75 rpm
  • Active 1 min @ 105% (105w) 90 rpm
  • Active 30 sec @ 115% (115w) 105 rpm
  • Active 5 min @ 55% (55w) 85 rpm
  • Active 3 min @ 85% (85w) 90 rpm
  • Active 1 min @ 105% (105w) 75 rpm
  • Active 30 sec @ 115% (115w) 65 rpm
  • Active 3 min @ 85% (85w) 90 rpm
  • Active 1 min @ 105% (105w) 75 rpm
  • Active 30 sec @ 115% (115w) 65 rpm
  • Active 3 min @ 85% (85w) 90 rpm
  • Active 1 min @ 105% (105w) 75 rpm
  • Active 30 sec @ 115% (115w) 65 rpm
  • Active 3 min @ 85% (85w) 90 rpm
  • Active 1 min @ 105% (105w) 75 rpm
  • Active 30 sec @ 115% (115w) 65 rpm
  • Active 5 min @ 55% (55w) 85 rpm
  • Active 3 min @ 75% (75w) 90 rpm
  • Active 1 min @ 95% (95w) 100 rpm
  • Active 30 sec @ 105% (105w) 65 rpm
  • Active 3 min @ 80% (80w) 90 rpm
  • Active 1 min @ 100% (100w) 100 rpm
  • Active 30 sec @ 110% (110w) 65 rpm
  • Active 3 min @ 85% (85w) 90 rpm
  • Active 1 min @ 105% (105w) 100 rpm
  • Active 30 sec @ 115% (115w) 65 rpm
  • Active 3 min @ 90% (90w) 90 rpm
  • Active 1 min @ 110% (110w) 100 rpm
  • Active 30 sec @ 120% (120w) 100 rpm
  • Cooldown 3 min @ 55-25% (55-25w)