VO2Max

STRM UNICORN O/U

  • Cycling
  • 1h 45mTime
  • 132Stress
  • 0.87Intensity
  • 30Popularity

About this workout

The STRM UNICORN O/U workout features a punishing set of 30-second efforts at 115% FTP, designed to push your aerobic ceiling to new heights. Perfect for boosting your performance in hard group ride efforts or race scenarios, this session will leave you feeling like you've chased down that elusive orange unicorn.

STORMCC

Workout structure

  • Warm-Up 10 min @ 25-75% (25-75w)
  • Active 30 sec @ 85% (85w) 95 rpm
  • Rest 30 sec @ 55% (55w) 85 rpm
  • Active 30 sec @ 95% (95w) 105 rpm
  • Rest 30 sec @ 55% (55w) 85 rpm
  • Active 30 sec @ 115% (115w) 115 rpm
  • Rest 30 sec @ 55% (55w) 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)