<workout_file>
    <author>Pedal Mania</author>
    <name>Steady Hour</name>
    <description>Forty-five minutes at the top of tempo, in one piece.</description>
    <sportType>bike</sportType>
    <tags/>
    <workout>
        <Warmup Duration="600" PowerLow="0.450" PowerHigh="0.720" Cadence="85"/>
        <SteadyState Duration="2700" Power="0.780" Cadence="90">
            <textevent timeoffset="0" message="One long steady block. Find a rhythm you can keep."/>
            <textevent timeoffset="900" message="A third done."/>
            <textevent timeoffset="1800" message="Two thirds."/>
            <textevent timeoffset="2400" message="Five minutes to go."/>
        </SteadyState>
        <Cooldown Duration="300" PowerLow="0.600" PowerHigh="0.450"/>
    </workout>
</workout_file>
