Threshold

Yellow Unicorn

  • Cycling
  • 1h 36mTime
  • 111Stress
  • 0.83Intensity
  • 247Popularity

About this workout

The Yellow Unicorn workout features a solid main set of three intervals of six 2-minute efforts at 83% FTP, perfect for honing your sustainable power for weekly group rides and time trials. This threshold session builds the endurance and strength you need for longer pushes and helps define your FTP, making it a staple for serious cyclists.

darrenfirth

Workout structure

  • Warm-Up 10 min @ 25-75% (25-75w)
  • 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) 105 rpm
  • Active 30 sec @ 105% (105w) 105 rpm
  • Active 30 sec @ 55% (55w) 85 rpm
  • Active 1 min @ 80% (80w) 110 rpm
  • Active 30 sec @ 115% (115w) 110 rpm
  • Active 30 sec @ 55% (55w) 85 rpm
  • Active 4 min @ 55% (55w) 85 rpm
  • 6X
    • Active 2 min @ 83% (83w)
    • Rest 1 min @ 105% (105w)
  • Active 2 min @ 50% (50w)
  • 6X
    • Active 2 min @ 83% (83w) 70 rpm
    • Rest 1 min @ 105% (105w) 110 rpm
  • Active 2 min @ 50% (50w)
  • 6X
    • Active 2 min @ 83% (83w) 95 rpm
    • Rest 1 min @ 105% (105w) 60 rpm
  • Active 2 min @ 50% (50w)
  • Active 5 min @ 75% (75w) 90 rpm
  • Active 1 min @ 75% (75w) 100 rpm
  • Active 5 min @ 75% (75w) 90 rpm
  • Cooldown 5 min @ 60-25% (60-25w)