<workout_file>
    <author>Pedal Mania</author>
    <name>VO2 5x3</name>
    <description>Five three-minute efforts above threshold, with equal rests.</description>
    <sportType>bike</sportType>
    <tags/>
    <workout>
        <Warmup Duration="720" PowerLow="0.450" PowerHigh="0.750" Cadence="85"/>
        <SteadyState Duration="60" Power="1.100" Cadence="100">
            <textevent timeoffset="0" message="An opener."/>
        </SteadyState>
        <SteadyState Duration="120" Power="0.550"/>
        <IntervalsT Repeat="5" OnDuration="180" OffDuration="180" OnPower="1.150" OffPower="0.500" Cadence="95">
            <textevent timeoffset="0" message="Go. Quick legs."/>
            <textevent timeoffset="90" message="Halfway."/>
            <textevent timeoffset="150" message="Thirty seconds."/>
            <textevent timeoffset="180" message="Breathe. Recover."/>
        </IntervalsT>
        <Cooldown Duration="600" PowerLow="0.550" PowerHigh="0.400"/>
    </workout>
</workout_file>
