Red Unicorn

• Cycling
• 1h 30mTime
• 94Stress
• 0.79Intensity
• 176Popularity

About this workout

The Red Unicorn workout features a classic threshold main set, pushing your limits with 3 sets of 6 bursts at 80% FTP to sharpen your race pace and improve sustainable power. Ideal for honing your performance in time trials and weekly group rides, this session builds the endurance you need for those crucial moments when the pace ramps up.

Workout structure

• Warm-Up 5 min @ 40-60% (40-60w)
• Active 5 min @ 60% (60w) 95 rpm
• 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) 100 rpm
• Active 30 sec @ 105% (105w) 100 rpm
• Active 30 sec @ 55% (55w) 85 rpm
• Active 1 min @ 80% (80w) 105 rpm
• Active 30 sec @ 115% (115w) 105 rpm
• Active 30 sec @ 55% (55w) 85 rpm
• Active 4 min @ 55% (55w) 85 rpm
• Active 1 min @ 80% (80w) 90 rpm
• Active 30 sec @ 105% (105w) 70 rpm
• Active 1 min @ 80% (80w) 90 rpm
• Active 30 sec @ 105% (105w) 70 rpm
• Active 1 min @ 80% (80w) 90 rpm
• Active 30 sec @ 105% (105w) 70 rpm
• Active 1 min @ 80% (80w) 90 rpm
• Active 30 sec @ 105% (105w) 70 rpm
• Active 1 min @ 80% (80w) 90 rpm
• Active 30 sec @ 105% (105w) 70 rpm
• Active 1 min @ 80% (80w) 90 rpm
• Active 30 sec @ 105% (105w) 70 rpm
• Active 2 min @ 55% (55w) 85 rpm
• 6X
  • Active 1 min @ 80% (80w) 70 rpm
  • Rest 30 sec @ 105% (105w) 100 rpm
• Active 2 min @ 55% (55w) 85 rpm
• 6X
  • Active 1 min @ 80% (80w) 90 rpm
  • Rest 30 sec @ 105% (105w) 90 rpm
• Active 2 min @ 55% (55w) 85 rpm
• 6X
  • Active 1 min @ 80% (80w) 75 rpm
  • Rest 30 sec @ 105% (105w) 60 rpm
• Active 2 min @ 55% (55w) 85 rpm
• Active 5 min @ 75% (75w) 95 rpm
• 5X
  • Active 1 min @ 75% (75w) 70 rpm
  • Rest 1 min @ 75% (75w) 105 rpm
• Active 5 min @ 75% (75w) 95 rpm
• Cooldown 6 min @ 75-40% (75-40w)