<workout_file>
    <author>L.Corbin</author>
    <name>Slowtwitch Indoors: Linsey Corbin's Sweet Spot With Cadence</name>
    <description>Building efforts w/30" openers
4x8' efforts @ 90 cd, 80 cd, 70 cd, 60 cd / 2' RI
Openers w/descending effort to end</description>
    <sportType>bike</sportType>
    <tags>
        <tag name="INTERVALS"/>
    </tags>
    <workout>
        <Warmup Duration="480" PowerLow="0.55" PowerHigh="0.80" pace="189"/>
        <SteadyState Duration="30" Power="1.0523347" pace="189"/>
        <Ramp Duration="360" PowerLow="0.65" PowerHigh="0.80" pace="189"/>
        <SteadyState Duration="30" Power="1.0523347" pace="189"/>
        <Ramp Duration="240" PowerLow="0.65" PowerHigh="0.80" pace="189"/>
        <SteadyState Duration="30" Power="1.0523347" pace="189"/>
        <Ramp Duration="120" PowerLow="0.65" PowerHigh="0.80" pace="189"/>
        <SteadyState Duration="30" Power="1.0523347" pace="189"/>
        <SteadyState Duration="120" Power="0.85778207" pace="189" Cadence="90"/>
        <SteadyState Duration="120" Power="0.85778207" pace="189" Cadence="80"/>
        <SteadyState Duration="120" Power="0.85778207" pace="189" Cadence="70"/>
        <SteadyState Duration="120" Power="0.85449994" pace="189" Cadence="60"/>
        <SteadyState Duration="120" Power="0.55449998" pace="189" />
        <SteadyState Duration="120" Power="0.85778207" pace="189" Cadence="90"/>
        <SteadyState Duration="120" Power="0.85778207" pace="189" Cadence="80"/>
        <SteadyState Duration="120" Power="0.85778207" pace="189" Cadence="70"/>
        <SteadyState Duration="120" Power="0.85778207" pace="189" Cadence="60"/>
        <SteadyState Duration="120" Power="0.55449998" pace="189"/>
        <SteadyState Duration="120" Power="0.85778207" pace="189" Cadence="90"/>
        <SteadyState Duration="120" Power="0.85778207" pace="189" Cadence="80"/>
        <SteadyState Duration="120" Power="0.85778207" pace="189" Cadence="70"/>
        <SteadyState Duration="120" Power="0.85778207" pace="189" Cadence="60"/>
        <SteadyState Duration="120" Power="0.55449998" pace="189"/>
        <SteadyState Duration="30" Power="1.0523347" pace="189"/>
        <Ramp Duration="120" PowerLow="0.80" PowerHigh="0.65" pace="189"/>
        <SteadyState Duration="30" Power="1.0523347" pace="189"/>
        <Ramp Duration="240" PowerLow="0.80" PowerHigh="0.65" pace="189"/>
        <SteadyState Duration="30" Power="1.0523347" pace="189"/>
        <Ramp Duration="360" PowerLow="0.80" PowerHigh="0.65" pace="189"/>
        <SteadyState Duration="30" Power="1.0523347" pace="189"/>
        <Cooldown Duration="480" PowerLow="0.80" PowerHigh="0.55" pace="189"/>
    </workout>
</workout_file>
