<workout_file>
    <author>Jordan Rapp (via TrainingPeaks)</author>
    <name>Slowtwitch Indoors;: Matt Lieto's Over The Top</name>
    <description>What up y'all! Welcome, and let's ride bikes! Today's workout is going to be a sweet ass exploration of your personal limits and will likely break you down to your core so we can rebuild a better and brighter YOU. JK. But it should be fun. A little bit of over-gear that will be at higher power so I recommend adjusting your FTP if you think it's a little generous.</description>
    <sportType>bike</sportType>
    <tags/>
    <workout>
        <SteadyState Duration="180" Power="0.44999999" pace="0">
            <textevent timeoffset="0" message="Starting off most easy today with a little build to get things &quot;rolling&quot;. "/>
        </SteadyState>
        <SteadyState Duration="180" Power="0.5" pace="0">
            <textevent timeoffset="0" message="A little bump here up a bit. Can you handle it? Pretty intense. "/>
        </SteadyState>
        <SteadyState Duration="180" Power="0.55000001" pace="0">
            <textevent timeoffset="0" message="Even more intenser here. No, not really, but just easy riding is fun too. "/>
        </SteadyState>
        <SteadyState Duration="180" Power="0.64999998" pace="0">
            <textevent timeoffset="0" message="Settle into comfortable RPM&apos;s here as I&apos;ll be calling out cadence numbers for most of the main set today. "/>
        </SteadyState>
        <SteadyState Duration="60" Power="0.80000001" pace="0">
            <textevent timeoffset="0" message="A little waking up here up to 80%"/>
        </SteadyState>
        <SteadyState Duration="60" Power="0.55000001" pace="0">
            <textevent timeoffset="0" message="Back down. "/>
        </SteadyState>
        <SteadyState Duration="60" Power="0.80000001" pace="0">
            <textevent timeoffset="0" message="This one &quot;should&quot; feel better than that 1st one. Try and get the RPM&apos;s up here if you can. "/>
        </SteadyState>
        <SteadyState Duration="60" Power="0.55000001" pace="0">
            <textevent timeoffset="0" message="and.... easy. "/>
        </SteadyState>
        <SteadyState Duration="60" Power="0.80000001" pace="0">
            <textevent timeoffset="0" message="If you can build your RPM&apos;s within this set that would be most beneficial. Up over 90-100 would be awesome. "/>
        </SteadyState>
        <SteadyState Duration="60" Power="0.55000001" pace="0">
            <textevent timeoffset="0" message="Easy y&apos;all. Easy. "/>
        </SteadyState>
        <SteadyState Duration="60" Power="0.80000001" pace="0">
            <textevent timeoffset="0" message="One last one! Get you some high cadence."/>
        </SteadyState>
        <SteadyState Duration="60" Power="0.55000001" pace="0">
            <textevent timeoffset="0" message="Easy minute. Enjoy it. Some kinda spicy little minute builds coming up. "/>
        </SteadyState>
        <SteadyState Duration="20" Power="1" pace="0">
            <textevent timeoffset="0" message="Did I say we&apos;d tap into VO2 today?"/>
        </SteadyState>
        <SteadyState Duration="20" Power="1.1" pace="0">
            <textevent timeoffset="0" message="If it&apos;s under a minute it doesn&apos;t count as a real &quot;effort&quot; right? "/>
        </SteadyState>
        <SteadyState Duration="20" Power="1.2" pace="0">
            <textevent timeoffset="0" message="Keep the RPM&apos;s up and get through it as smooth as you can. "/>
        </SteadyState>
        <SteadyState Duration="60" Power="0.55000001" pace="0">
            <textevent timeoffset="0" message="Ahhhhhhh"/>
        </SteadyState>
        <SteadyState Duration="20" Power="1" pace="0">
            <textevent timeoffset="0" message="Another minute hard build here. "/>
        </SteadyState>
        <SteadyState Duration="20" Power="1.1" pace="0">
            <textevent timeoffset="0" message="Let&apos;s go ya&apos;ll!"/>
        </SteadyState>
        <SteadyState Duration="20" Power="1.2" pace="0">
            <textevent timeoffset="0" message="Waking up them legs now?"/>
        </SteadyState>
        <SteadyState Duration="60" Power="0.55000001" pace="0">
            <textevent timeoffset="0" message="Easy easy."/>
        </SteadyState>
        <SteadyState Duration="20" Power="1" pace="0">
            <textevent timeoffset="0" message="You&apos;ll notice that the higher the RPM&apos;s the easier as this builds. For some. Not all. Definitely me. "/>
        </SteadyState>
        <SteadyState Duration="20" Power="1.1" pace="0">
            <textevent timeoffset="0" message="It is about me today right?"/>
        </SteadyState>
        <SteadyState Duration="20" Power="1.2" pace="0">
            <textevent timeoffset="0" message="I digress, just 20 more seconds! Let&apos;s GOOO!"/>
        </SteadyState>
        <SteadyState Duration="60" Power="0.55000001" pace="0">
            <textevent timeoffset="0" message="Ahhhhhhhh  Easy days. Nice long recovery here. Find your good comfortable RPM&apos;s here and get that hydration and a bite before we get into the &quot;main set&quot;. "/>
        </SteadyState>
        <SteadyState Duration="240" Power="0.55000001" pace="0">
            <textevent timeoffset="0" message="The main set today will be a &quot;sim&quot; of an oft seen scenario at a gravel event or ride that would have you vastly over-geared into a steep ass climb. Trick is, you have to be smooth and steady within that section to maintain traction but then roll fast cadence to stay with the group."/>
        </SteadyState>
        <SteadyState Duration="120" Power="0.89999998" pace="0" Cadence="85">
            <textevent timeoffset="0" message="Getting to the bottom of a climb, nice smooth comfortable rpm&apos;s here 90 would be great. Kinda hard, but not CRAZY. "/>
        </SteadyState>
        <SteadyState Duration="120" Power="1" pace="0" Cadence="65">
            <textevent timeoffset="0" message="Now we&apos;ve hit the steep section and we&apos;re over-geared AF. No efforts coming from the folks but 100% is minimum to get up this thing. "/>
        </SteadyState>
        <SteadyState Duration="180" Power="0.80000001" pace="0" Cadence="85">
            <textevent timeoffset="0" message="We&apos;re up on the false flat on the top- rpm&apos;s are back and we&apos;ve settled in but still pressure on the pedals. 80-90 rpm&apos;s."/>
        </SteadyState>
        <SteadyState Duration="120" Power="0.69999999" pace="0" Cadence="95">
            <textevent timeoffset="0" message="Over the top but now we are spun out and need to keep pressure on to stay with the group, but barely. 90 + rpm&apos;s"/>
        </SteadyState>
        <SteadyState Duration="180" Power="0.55000001" pace="0">
            <textevent timeoffset="0" message="Easy days now. Kinda hard right?  This is just like what will guaranteed happen in a hilly/rolly gravel race but likely way longer. "/>
        </SteadyState>
        <SteadyState Duration="120" Power="0.89999998" pace="0" Cadence="85">
            <textevent timeoffset="0" message="Back into the lead up into the steep section. Good smooth pressure but not too crazy high as you know the pain is coming.  "/>
        </SteadyState>
        <SteadyState Duration="120" Power="1" pace="0" Cadence="65">
            <textevent timeoffset="0" message="100% of FTP is kinda hard at these RPM&apos;s but realistically in a gravel race, in a steep section, it will be likely harder and maybe longer. 60-70 here"/>
        </SteadyState>
        <SteadyState Duration="180" Power="0.80000001" pace="0" Cadence="85">
            <textevent timeoffset="0" message="A little softer now but need to transition into finding that recovery here. 80ish RPM&apos;s"/>
        </SteadyState>
        <SteadyState Duration="120" Power="0.69999999" pace="0" Cadence="95">
            <textevent timeoffset="0" message="SPUN out! Put yourself right on the line of controlled and just spun out here. 90 plus for sure. I&apos;ll shoot for about 100. Not that easy. "/>
        </SteadyState>
        <SteadyState Duration="180" Power="0.55000001" pace="0">
            <textevent timeoffset="0" message="Back down and easy. "/>
        </SteadyState>
        <SteadyState Duration="120" Power="0.89999998" pace="0" Cadence="85">
            <textevent timeoffset="0" message="Last one y&apos;all. If you&apos;ve found those to not be hard enough, feel free to drop the RPM&apos;s a little lower. I will NOT be doing that. Plenty hard for February me. 80 here. "/>
        </SteadyState>
        <SteadyState Duration="120" Power="1" pace="0" Cadence="65">
            <textevent timeoffset="0" message="Here comes the steepy! Drop the cadence again please. 60-70 cadence please. "/>
        </SteadyState>
        <SteadyState Duration="180" Power="0.80000001" pace="0" Cadence="85">
            <textevent timeoffset="0" message="Back on top with some more work to do keep the RPM&apos;s at 70-80 if you can. "/>
        </SteadyState>
        <SteadyState Duration="120" Power="0.69999999" pace="0" Cadence="95">
            <textevent timeoffset="0" message="Nice and spun out! Find that line again. Should find a little difficulty in staying smooth at spun out gearing. "/>
        </SteadyState>
        <Ramp Duration="720" PowerLow=".70" PowerHigh=".50" pace="0">
            <textevent timeoffset="0" message="Ahhh. Donesky. Good work y&apos;all. Not easy in my book. Now- what do y&apos;all wanna talk about?"/>
        </Ramp>
    </workout>
</workout_file>
