<workout_file>
    <author>J.Rapp</author>
    <name>5x5min 70.3/5min IM Over-Under</name>
    <description>This is a workout where topography can present a real challenge to effective execution outdoors. The speeds at race effort for elite athletes can likewise present a problem for more elite athletes. The purpose of this workout is to sustain work at a specific race-pace with recovery at a relatively high-intensity that nevertheless is easy enough to be sustainable.</description>
    <sportType>bike</sportType>
    <tags>
        <tag name="INTERVALS"/>
    </tags>
    <workout>
        <Warmup Duration="600" PowerLow="0.33181816" PowerHigh="0.66239667" pace="189">
            <textevent timeoffset="30" message="Start nice and light. Just warming up."/>
            <textevent timeoffset="90" message="The warm-up will guide you through a nice progression in power."/>
            <textevent timeoffset="150" message="If you&apos;re in erg mode, you&apos;ll get some step ups in power to warm you up. If not, just follow the cues."/>
            <textevent timeoffset="210" message="If you want to take some hard pedal strokes, go ahead. But this whole workout is sub-threshold."/>
            <textevent timeoffset="270" message="The focus here is really on the half-Ironman pace intervals."/>
            <textevent timeoffset="330" message="Try to work on staying down in the aerobars, especially during the higher efforts."/>
            <textevent timeoffset="390" message="Use the Ironman-pace stuff to sit up and drink."/>
            <textevent timeoffset="450" message="This is a short workout, but it&apos;s solid the whole way so don&apos;t forget to drink."/>
            <textevent timeoffset="510" message="Almost ready to start. Focus on nice consistency across as 5 pairs of intervals."/>
            <textevent timeoffset="570" message="Ready to go on this first one. Right at your half-Ironman pace!"/>
        </Warmup>
        <IntervalsT Repeat="5" OnDuration="300" OffDuration="300" OnPower="0.91033059" OffPower="0.80013776" pace="189" OverUnder="1">
            <textevent timeoffset="120" message="Find and hold your pace. 70.3 effort here."/>
            <textevent timeoffset="360" message="You can relax - just a bit - to Ironman pace here. It is easiER but not easy"/>
            <textevent timeoffset="660" message="Now we&apos;re back into the half-Iron zone on this one. Nice and steady across this whole 5min block."/>
            <textevent timeoffset="960" message="Recover here but don&apos;t slack off. Iron-pace. Use this to sit up and drink if you need to"/>
            <textevent timeoffset="1260" message="In the meat of the work now. Great work. This is number 3. Getting up and over the hump."/>
            <textevent timeoffset="1380" message="Almost there. Finish it up with focus on the power. I think this is the hardest one right here."/>
            <textevent timeoffset="1620.0001" message="Make sure you&apos;re keeping the power up. It&apos;s easy to let it slide or let your cadence drag."/>
            <textevent timeoffset="1920" message="Solid on 70.3 interval number 4 here. Keeping that power from the earlier ones. These last ones give you the best idea of your pacing."/>
            <textevent timeoffset="2160" message="And drop it down just a touch now. Let your HR settle back into the Ironman zone. If you&apos;re wearing a HRM, you should see your HR stabilize inside each interval."/>
            <textevent timeoffset="2430" message="The last really solid one right now. Focus on steady power."/>
            <textevent timeoffset="2580" message="Find a nice rhythm and power through the final stretch here."/>
            <textevent timeoffset="2640" message="And let&apos;s bring it on home. Close it out."/>
            <textevent timeoffset="2760" message="Okay, still solid here for this last 5min. Just a bit more work."/>
            <textevent timeoffset="2820" message="Staying strong. Just a little bit more to go."/>
            <textevent timeoffset="2940" message="The end is in sight now. Awesome job on a tough workout."/>
        </IntervalsT>
        <FreeRide Duration="300" FlatRoad="1">
            <textevent timeoffset="29" message="And you are all done. Great job!"/>
            <textevent timeoffset="60" message="Fantastic workout. A PR is on the way."/>
            <textevent timeoffset="90" message="Just spin it out, nice and light now to finish."/>
            <textevent timeoffset="150" message="Don&apos;t forget to hydrate &amp; fuel-post ride."/>
            <textevent timeoffset="210" message="Thanks everyone for taking part. Feedback and comments are always welcome on Zwift.com."/>
        </FreeRide>
    </workout>
</workout_file>
