<workout_file>
    <author>Pedal Mania</author>
    <name>Thirty-Thirties</name>
    <description>Thirty seconds on, thirty seconds off, ten times, three sets.</description>
    <sportType>bike</sportType>
    <tags/>
    <workout>
        <Warmup Duration="600" PowerLow="0.450" PowerHigh="0.750" Cadence="85"/>
        <IntervalsT Repeat="10" OnDuration="30" OffDuration="30" OnPower="1.250" OffPower="0.500" Cadence="100">
            <textevent timeoffset="0" message="On."/>
            <textevent timeoffset="30" message="Off."/>
        </IntervalsT>
        <SteadyState Duration="240" Power="0.550"/>
        <IntervalsT Repeat="10" OnDuration="30" OffDuration="30" OnPower="1.250" OffPower="0.500" Cadence="100">
            <textevent timeoffset="0" message="On."/>
            <textevent timeoffset="30" message="Off."/>
        </IntervalsT>
        <SteadyState Duration="240" Power="0.550"/>
        <IntervalsT Repeat="10" OnDuration="30" OffDuration="30" OnPower="1.250" OffPower="0.500" Cadence="100">
            <textevent timeoffset="0" message="On."/>
            <textevent timeoffset="30" message="Off."/>
        </IntervalsT>
        <Cooldown Duration="360" PowerLow="0.550" PowerHigh="0.400"/>
    </workout>
</workout_file>
