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.
