[COURSE HEADER]
VERSION = 2
UNITS = ENGLISH
DESCRIPTION = First Workout: Half an hour that visits every zone, to learn the screen, the scooter and how the trainer holds the watts for you. Free riding is written as 50 % and all-out efforts as 150 %.
FILE NAME = pedal-mania-first-workout.mrc
MINUTES PERCENT
[END COURSE HEADER]
[COURSE DATA]
0.00	40.0
5.00	60.0
5.00	65.0
8.00	65.0
8.00	80.0
11.00	80.0
11.00	55.0
13.00	55.0
13.00	92.0
16.00	92.0
16.00	55.0
18.00	55.0
18.00	110.0
19.00	110.0
19.00	50.0
22.00	50.0
22.00	150.0
22.25	150.0
22.25	50.0
25.00	50.0
25.00	55.0
30.00	40.0
[END COURSE DATA]
[COURSE TEXT]
0	Welcome. The trainer sets the watts: you keep pedalling.	10
300	Zone 2, endurance. You could ride like this for hours.	10
480	Tempo. Breathing deeper, still able to talk.	10
660	Easy. The trainer lets go as fast as it took hold.	10
780	Threshold. Hard, and steady.	10
960	Easy again.	10
1080	VO2 max. Just one minute.	10
1140	Recover. Breathe out.	10
1320	Sprint. As hard as you like.	10
1500	That's every zone. Spin it out.	10
[END COURSE TEXT]