<workout_file>
    <author>J.Rapp</author>
    <name>Slowtwitch Indoors: Slowman Returns - 8x4min/2min SST High</name>
    <description>Because of the relatively short rest in between intervals this is a challenging workout to do on the road because you need either a fairly long hill or an extremely steep one because it is nearly impossible to get back to the start otherwise. As a result a workout like this is ideally suited to indoor training because the challenge of finding suitable topography is reduced.</description>
    <sportType>bike</sportType>
    <tags>
        <tag name="INTERVALS"/>
    </tags>
    <workout>
        <Warmup Duration="420" PowerLow="0.33181816" PowerHigh="0.66239667" pace="189">
            <textevent timeoffset="50" message="Get a good warmup in here."/>
            <textevent timeoffset="197.40123" message="Bringing the power up a bit. Keep it light."/>
            <textevent timeoffset="348.31387" message="Going in 2min. Power up and cadence down. "/>
        </Warmup>
        <IntervalsT Repeat="8" OnDuration="240" OffDuration="120" OnPower="0.96542704" OffPower="0.49710742" pace="189" Cadence="55" CadenceResting="85">
            <textevent timeoffset="300" message="Keep that cadence nice and light during the recovery."/>
            <textevent timeoffset="900" message="Halfway down on this rep. Keep the pressure on. "/>
            <textevent timeoffset="1380" message="Past halfway now. Keep it nice and light during the recovery."/>
            <textevent timeoffset="1980" message="Number six. In the zone now. Power the whole way around."/>
            <textevent timeoffset="2700" message="Last one. Almost there. Focus for this last interval."/>
        </IntervalsT>
        <FreeRide Duration="300" FlatRoad="1">
            <textevent timeoffset="60" message="That is all the work. Now just relax and cool down."/>
            <textevent timeoffset="247.22285" message="And you&apos;re done! Great job."/>
        </FreeRide>
    </workout>
</workout_file>
