SST/OU: Red Unicorn (1' + 30")

• Cycling
• 1h 29mTime
• 91Stress
• 0.78Intensity
• 65Popularity

About this workout

Red Unicorn combines sustained 60-second efforts with short recoveries, ideal for building your threshold power while keeping fatigue in check. This session is perfect for those mid-week rides where you want to push your limits without going overboard, helping you nail those pesky group ride surges and time trials.

Workout structure

• 5 min @ 40% (40w)
• 5 min @ 60% (60w)
• 1 min @ 80% (80w)
• 30 sec @ 95% (95w)
• 30 sec @ 55% (55w)
• 1 min @ 80% (80w)
• 30 sec @ 105% (105w)
• 30 sec @ 55% (55w)
• 1 min @ 80% (80w)
• 30 sec @ 114% (114w)
• 30 sec @ 55% (55w)
• 4 min @ 55% (55w)
• 6X
  • 1 min @ 80% (80w)
  • 30 sec @ 105% (105w)
• 2 min @ 55% (55w)
• 6X
  • 1 min @ 80% (80w)
  • 30 sec @ 105% (105w)
• 2 min @ 55% (55w)
• 5X
  • 30 sec @ 105% (105w)
  • 1 min @ 80% (80w)
• 30 sec @ 105% (105w)
• 2 min @ 55% (55w)
• 6X
  • 1 min @ 80% (80w)
  • 30 sec @ 105% (105w)
• 2 min @ 55% (55w)
• 20 min @ 75% (75w)
• 6 min @ 40% (40w)