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One hour bike workout by Pablo Dapena

Trick or tri! It’s almost Halloween and this bike workout will definitely scare you! Believe us: it’s hard!

The session is one of the favourites of 2018’s CHALLENGEFAMILY’s World Bonus-winner Pablo Dapena. The workout is designed to help you push in the first kilometers on the bike after the swim. Good luck!

  • Warm-up for 15′ (‘ = minutes) at less than 60% of your FTP;
  • 4 times 30” (” = seconds) building as:
    • 10” Medium Pace (75%-90% FTP), 10” Anaerobic Threshold (90-105% FTP), 10” VO2MAX (105-120% FTP)
    • Rest between sets: 45” at less than 60% FTP
  • 2 times: 2′ VO2MAX (105-120% FTP) + 2′ Easy;
  • 10′ Anaerobic Threshold (90-105% FTP);
  • 5′ Easy;
  • 2 times: 1’30” VO2MAX ‘(105-120% FTP) + 2’ Easy;
  • 2 times: 5′ Anaerobic Threshold (90-105% FTP) + 2’30” Easy;
  • 5′ Cooling-down at less than 60% of your FTP.