<workout_file>
    <author>Pedal Mania</author>
    <name>Threshold 4x8</name>
    <description>Four eight-minute efforts at threshold, with four minutes between.</description>
    <sportType>bike</sportType>
    <tags/>
    <workout>
        <Warmup Duration="600" PowerLow="0.450" PowerHigh="0.750" Cadence="85"/>
        <SteadyState Duration="60" Power="1.000" Cadence="95"/>
        <SteadyState Duration="60" Power="0.550"/>
        <IntervalsT Repeat="4" OnDuration="480" OffDuration="240" OnPower="0.980" OffPower="0.550" Cadence="90">
            <textevent timeoffset="0" message="Threshold. Hard and even."/>
            <textevent timeoffset="240" message="Halfway."/>
            <textevent timeoffset="480" message="Recover."/>
        </IntervalsT>
    </workout>
</workout_file>
