{"id":18316,"date":"2020-10-27T14:52:00","date_gmt":"2020-10-27T14:52:00","guid":{"rendered":"https:\/\/www.challenge-family.com\/challenge-family\/uncategorized\/halloween-workout\/"},"modified":"2024-05-29T15:45:54","modified_gmt":"2024-05-29T15:45:54","slug":"halloween-workout","status":"publish","type":"news","link":"https:\/\/www.challenge-family.com\/challenge-family\/news\/halloween-workout\/","title":{"rendered":"One hour bike workout by Pablo Dapena"},"content":{"rendered":"<p><strong>Trick or tri! <\/strong>It&#8217;s almost Halloween and this bike workout will definitely scare you! Believe us: it&#8217;s hard!<\/p>\n<p>The session is one of the favourites of 2018&#8217;s\u00a0<em><strong>CHALLENGE<\/strong>FAMILY&#8217;<\/em>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!<\/p>\n<ul>\n<li>Warm-up for 15&#8242; (&#8216; = minutes) at less than 60% of your FTP;<\/li>\n<li>4 times 30&#8221; (&#8221; = seconds) building as:\n<ul>\n<li>10&#8221; Medium Pace (75%-90% FTP), 10&#8221; Anaerobic Threshold (90-105% FTP), 10&#8221; VO2MAX (105-120% FTP)<\/li>\n<li>Rest between sets: 45&#8221; at less than 60% FTP<\/li>\n<\/ul>\n<\/li>\n<li>2 times: 2&#8242; VO2MAX (105-120% FTP) + 2&#8242; Easy;<\/li>\n<li>10&#8242; Anaerobic Threshold (90-105% FTP);<\/li>\n<li>5&#8242; Easy;<\/li>\n<li>2 times: 1&#8217;30&#8221; VO2MAX &#8216;(105-120% FTP) + 2&#8217; Easy;<\/li>\n<li>2 times: 5&#8242; Anaerobic Threshold (90-105% FTP) + 2&#8217;30&#8221; Easy;<\/li>\n<li>5&#8242; Cooling-down at less than 60% of your FTP.<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Trick or tri! It&#8217;s almost Halloween and this bike workout will definitely scare you! Believe us: it&#8217;s hard! The session is one of the favourites of 2018&#8217;s\u00a0CHALLENGEFAMILY&#8217;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&#8242; (&#8216; [&hellip;]<\/p>\n","protected":false},"author":12,"featured_media":18317,"menu_order":0,"comment_status":"open","ping_status":"open","template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[24,21,81,82],"tags":[],"class_list":["post-18316","news","type-news","status-publish","format-standard","has-post-thumbnail","hentry","category-ambassadors","category-news","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>One hour bike workout by Pablo Dapena - 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\/halloween-workout\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"One hour bike workout by Pablo Dapena - Challenge Family\" \/>\n<meta property=\"og:description\" content=\"Trick or tri! It&#8217;s almost Halloween and this bike workout will definitely scare you! Believe us: it&#8217;s hard! The session is one of the favourites of 2018&#8217;s\u00a0CHALLENGEFAMILY&#8217;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! 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