<workout_file>
    <author>J.Rapp</author>
    <name>Slowtwitch Indoors: The Slowman Cometh</name>
    <description></description>
    <sportType>bike</sportType>
    <tags>
        <tag name="rideonwbr"/>
    </tags>
    <workout>
        <Warmup Duration="360.00003" PowerLow="0.50449997" PowerHigh="0.75449997" pace="190">
            <textevent timeoffset="30.000002" message="Welcome to the fourth Slowtwitch Indoors and the first with Slowman Dan Empfield!"/>
            <textevent timeoffset="200.00002" message="We&apos;ve got a great workout on tap here. Some breakaway efforts that will help for all you racers out there. But also just a good solid effort for any rider."/>
            <textevent timeoffset="220.00002" message="We will ramp it up, have a short sprint - but don&apos;t worry about going all out if you don&apos;t want to - and then a bit of threshold to make it stick!"/>
            <textevent timeoffset="240.00002" message="It is a solid bunch of efforts that is hopefully also a bit of fun."/>
            <textevent timeoffset="300" message="Nice and warmed up here. We are gonna use the watts today, so get those muscles loosened up."/>
        </Warmup>
        <SteadyState Duration="180.00002" Power="0.75449997" pace="190">
            <textevent timeoffset="15.000001" message="Find your rhythm &amp; pace here"/>
        </SteadyState>
        <SteadyState Duration="120.00001" Power="0.85449994" pace="190">
            <textevent timeoffset="15.000001" message="And turning the screws..."/>
            <textevent timeoffset="60.000004" message="Bringing the power to the pedals now. You are strong!"/>
        </SteadyState>
        <SteadyState Duration="15.000001" Power="1.2544999" pace="190"/>
        <SteadyState Duration="120.00001" Power="0.99297523" pace="190">
            <textevent timeoffset="30.000002" message="Now hang on to make it stick"/>
        </SteadyState>
        <SteadyState Duration="240" Power="0.55449998" pace="190">
            <textevent timeoffset="30.000002" message="Easy now. Nice and smooth."/>
        </SteadyState>
        <SteadyState Duration="180.00002" Power="0.75449997" pace="190">
            <textevent timeoffset="30.000002" message="And winding it back up. Smooth."/>
        </SteadyState>
        <SteadyState Duration="150" Power="0.85449994" pace="190">
            <textevent timeoffset="30.000002" message="Ratcheting it up again."/>
        </SteadyState>
        <SteadyState Duration="15.000001" Power="1.2544999" pace="190"/>
        <SteadyState Duration="120.00001" Power="0.99297523" pace="190">
            <textevent timeoffset="30" message="And hammer time. Break away!"/>
        </SteadyState>
        <SteadyState Duration="180.00002" Power="0.55449998" pace="190">
            <textevent timeoffset="32" message="Easy now. Nice &amp; relaxed. Drink"/>
        </SteadyState>
        <SteadyState Duration="180.00002" Power="0.75449997" pace="190">
            <textevent timeoffset="30.000002" message="And step it up here again. "/>
        </SteadyState>
        <SteadyState Duration="150" Power="0.85449994" pace="190">
            <textevent timeoffset="75" message="Turn those screws."/>
        </SteadyState>
        <SteadyState Duration="15.000001" Power="1.25" pace="190"/>
        <SteadyState Duration="120.00001" Power="0.99449992" pace="190">
            <textevent timeoffset="40" message="And you&apos;re gone! Outta here!"/>
        </SteadyState>
        <SteadyState Duration="120.00001" Power="0.55449998" pace="190">
            <textevent timeoffset="30.000002" message="Just a bit of rest. Get ready."/>
        </SteadyState>
        <SteadyState Duration="180.00002" Power="0.75449997" pace="190">
            <textevent timeoffset="16" message="Bring it up one more time."/>
        </SteadyState>
        <SteadyState Duration="150" Power="0.85449994" pace="190">
            <textevent timeoffset="30.000002" message="Building speed here. Ready to break away."/>
        </SteadyState>
        <SteadyState Duration="15.000001" Power="1.2544999" pace="190"/>
        <SteadyState Duration="120.00001" Power="0.99449992" pace="190">
            <textevent timeoffset="39" message="Go, go, go!! Make that break stick now. Threshold power!"/>
        </SteadyState>
        <SteadyState Duration="60" Power="0.55449998" pace="190"/>
        <SteadyState Duration="180" Power="0.65449995" pace="190">
            <textevent timeoffset="58" message="Last big effort"/>
        </SteadyState>
        <SteadyState Duration="150" Power="0.81449997" pace="190">
            <textevent timeoffset="70" message="Wind it up"/>
        </SteadyState>
        <SteadyState Duration="15" Power="1.2544999" pace="190"/>
        <SteadyState Duration="120" Power="0.94999999" pace="190">
            <textevent timeoffset="50" message="And make it stick"/>
        </SteadyState>
        <Cooldown Duration="345" PowerLow="0.65449995" PowerHigh="0.2545" pace="190">
            <textevent timeoffset="60.999966" message="And stepping the power down bit"/>
            <textevent timeoffset="180.00011" message="Thank you for joining Slowtwitch Indoors. See you next week for a ride with Matt Lieto!"/>
        </Cooldown>
    </workout>
</workout_file>
