<workout_file>
    <author>Pedal Mania</author>
    <name>Openers</name>
    <description>Race-day openers: a few short efforts to wake the legs without tiring them.</description>
    <sportType>bike</sportType>
    <tags/>
    <workout>
        <Warmup Duration="600" PowerLow="0.450" PowerHigh="0.750" Cadence="85"/>
        <SteadyState Duration="120" Power="0.600"/>
        <IntervalsT Repeat="3" OnDuration="60" OffDuration="120" OnPower="1.100" OffPower="0.550" Cadence="95">
            <textevent timeoffset="0" message="Open up."/>
        </IntervalsT>
        <MaxEffort Duration="10">
            <textevent timeoffset="0" message="Quick sprint."/>
        </MaxEffort>
        <SteadyState Duration="170" Power="0.550"/>
        <MaxEffort Duration="10">
            <textevent timeoffset="0" message="Quick sprint."/>
        </MaxEffort>
        <SteadyState Duration="170" Power="0.550"/>
        <MaxEffort Duration="10">
            <textevent timeoffset="0" message="Quick sprint."/>
        </MaxEffort>
        <SteadyState Duration="170" Power="0.550"/>
        <Cooldown Duration="300" PowerLow="0.550" PowerHigh="0.400">
            <textevent timeoffset="0" message="Ready to race."/>
        </Cooldown>
    </workout>
</workout_file>
