{"id":18151,"date":"2020-03-24T19:19:13","date_gmt":"2020-03-24T19:19:13","guid":{"rendered":"https:\/\/www.challenge-family.com\/challenge-family\/uncategorized\/pablo-dapenas-favourite-indoor-bike-session\/"},"modified":"2024-05-29T15:46:05","modified_gmt":"2024-05-29T15:46:05","slug":"pablo-dapenas-favourite-indoor-bike-session","status":"publish","type":"news","link":"https:\/\/www.challenge-family.com\/challenge-family\/news\/pablo-dapenas-favourite-indoor-bike-session\/","title":{"rendered":"Pablo Dapena&#8217;s favourite indoor bike session"},"content":{"rendered":"<p>As athletes, we are always working on our physical and mental health and suddenly the world is in a different place. A lot of our fellow athletes are in quarantaine, family members are out of reach, work has to be done from a distance and worst of all, people are getting sick. Because it is important to stay healthy and fit and we all still love our sport, we want to share the favourite workouts and recipes of some pro athletes with you.<\/p>\n<p>Pablo Dapena Gonzalez is one of the fastest triathletes on the Middle Distance, which resulted in winning 2018&#8217;s\u00a0<em><strong>CHALLENGE<\/strong><\/em><em>FAMILY<\/em> World Bonus and becoming an ITU Long Distance World Champion.<\/p>\n<p>As lots of people are training indoor at the moment, Pablo is sharing his favourite indoor bike session with all of you. &#8220;During these times it&#8217;s important to focus on quality instead of quantity&#8221;, Pablo says. That&#8217;s why Pablo&#8217;s favourite session at the moment looks like this:<\/p>\n<ul>\n<li>\n<div dir=\"auto\">20 minutes &#8211; Warm up<\/div>\n<\/li>\n<li>\n<div dir=\"auto\">4-6 times (30 seconds building + 1 minute rest)<\/div>\n<\/li>\n<li>\n<div dir=\"auto\">2 minutes easy (recovery)<\/div>\n<\/li>\n<li>\n<div dir=\"auto\">12 times (30 seconds hard + 1 minute easy)<\/div>\n<div dir=\"auto\"><strong>OR<\/strong><\/div>\n<div dir=\"auto\">6 times (2 minutes hard + 2-3 minutes easy)<\/div>\n<\/li>\n<li>\n<div dir=\"auto\">5-6 minutes &#8211; Cool down<\/div>\n<\/li>\n<\/ul>\n<p><a href=\"https:\/\/youtu.be\/sJnkCfddajE\">You can find Pablo&#8217;s introduction video about this training here.<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>As athletes, we are always working on our physical and mental health and suddenly the world is in a different place. A lot of our fellow athletes are in quarantaine, family members are out of reach, work has to be done from a distance and worst of all, people are getting sick. Because it is [&hellip;]<\/p>\n","protected":false},"author":12,"featured_media":18152,"menu_order":0,"comment_status":"open","ping_status":"open","template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[24,81,82],"tags":[],"class_list":["post-18151","news","type-news","status-publish","format-standard","has-post-thumbnail","hentry","category-ambassadors","category-online-training-recipes","category-pablo-dapena-gonzalez"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v25.6 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Pablo Dapena&#039;s favourite indoor bike session - Challenge Family<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.challenge-family.com\/challenge-family\/news\/pablo-dapenas-favourite-indoor-bike-session\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Pablo Dapena&#039;s favourite indoor bike session - Challenge Family\" \/>\n<meta property=\"og:description\" content=\"As athletes, we are always working on our physical and mental health and suddenly the world is in a different place. A lot of our fellow athletes are in quarantaine, family members are out of reach, work has to be done from a distance and worst of all, people are getting sick. Because it is [&hellip;]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.challenge-family.com\/challenge-family\/news\/pablo-dapenas-favourite-indoor-bike-session\/\" \/>\n<meta property=\"og:site_name\" content=\"Challenge Family\" \/>\n<meta property=\"article:modified_time\" content=\"2024-05-29T15:46:05+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.challenge-family.com\/challenge-family\/wp-content\/uploads\/sites\/75\/2024\/05\/pablo-1-2-2.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"2048\" \/>\n\t<meta property=\"og:image:height\" content=\"1365\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data1\" content=\"1 minute\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"WebPage\",\"@id\":\"https:\/\/www.challenge-family.com\/challenge-family\/news\/pablo-dapenas-favourite-indoor-bike-session\/\",\"url\":\"https:\/\/www.challenge-family.com\/challenge-family\/news\/pablo-dapenas-favourite-indoor-bike-session\/\",\"name\":\"Pablo Dapena's favourite indoor bike session - 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