<workout_file>
    <author>J.Rapp</author>
    <name>Slowtwitch Indoors: Tri Roubaix</name>
    <description>A triathlon take on the Mat Hayman Paris-Roubaix Special. Triathletes don't need to be ready to surge quite as much as a pure bike racer, but it is still a great tool to have in your physiological array.</description>
    <sportType>bike</sportType>
    <tags/>
    <workout>
        <Warmup Duration="300" PowerLow="0.55449998" PowerHigh="0.75449997" pace="189">
            <textevent timeoffset="5" message="Welcome to another week of Slowtwitch Indoors!"/>
            <textevent timeoffset="35" message="We have a great workout here for you this week. It is a variant on Mat Hayman&apos;s Paris-Roubaix special I like to call &apos;Tri-Roubaix.&apos;"/>
            <textevent timeoffset="65" message="This workout really targets your 70.3 power by making you hold recover under that power after some hard surges into the red."/>
            <textevent timeoffset="125" message="At the pro level, half-IRONMAN racing is surge-y like this, but even for age-group athletes the ability to surge and recover at race effort is valuable."/>
            <textevent timeoffset="185" message="We start with a 10min steady block at what should be low-end of half-IRONMAN or top-end of IRONMAN pace - 80%"/>
            <textevent timeoffset="245" message="There are two interval blocks - 2min at 70.3 power - 85% - with 4x 30sec surges at 125%"/>
        </Warmup>
        <IntervalsT Repeat="3" OnDuration="10" OffDuration="60" OnPower="2.0044999" OffPower="0.65449995" pace="189">
            <textevent timeoffset="5" message="Some big effort sprints here to get the anaerobic system firing."/>
            <textevent timeoffset="15" message="You will need this system to be online for this workout."/>
            <textevent timeoffset="125" message="And last big effort here... Wind it up."/>
        </IntervalsT>
        <SteadyState Duration="180" Power="0.65000004" pace="189">
            <textevent timeoffset="5" message="And let&apos;s take a bit of recovery here before this steady state block."/>
            <textevent timeoffset="65" message="You can do the surges in the aerobars or out. Maybe try one round in and one round out of the bars."/>
            <textevent timeoffset="125" message="Get ready for this first long effort. This should be comfortable. Much more so than what we are about to do..."/>
        </SteadyState>
        <SteadyState Duration="600" Power="0.80449992" pace="189">
            <textevent timeoffset="5" message="Alright, nice smooth 10min. Find your rhythm and cadence here. This should bring your main aerobic system into the mix for the bulk of this workout."/>
            <textevent timeoffset="105" message="Hydrate and maybe take on some fuel here, especially for those of you finishing up the work day..."/>
            <textevent timeoffset="250" message="Cadence is whatever is comfortable. Trying to find a nice race-level cadence."/>
            <textevent timeoffset="400" message="Well past half-way here. Nothing major here. Just that all day race pace. 10min is nothing..."/>
            <textevent timeoffset="560" message="And wrapping it up. Just a little bit more than relax and get ready for the real work."/>
        </SteadyState>
        <SteadyState Duration="300" Power="0.6045" pace="189">
            <textevent timeoffset="5" message="Easy here. Sit up, towel off, grab a drink, bump up the fan. Do what you need to do."/>
            <textevent timeoffset="120" message="Nice and relaxed on this stretch. Still with some pressure on the pedals."/>
            <textevent timeoffset="240" message="Getting ready for some strong surges on these Roubaix-esque reps."/>
        </SteadyState>
        <IntervalsT Repeat="4" OnDuration="120" OffDuration="30" OnPower="0.85449994" OffPower="1.2544999" pace="189">
            <textevent timeoffset="5" message="And it is 2min here at 70.3 pace then surge. Then right back to 70.3 pace... Hold. Surge. Hold. Repeat"/>
            <textevent timeoffset="105" message="Getting ready for the first surge..."/>
            <textevent timeoffset="250" message="Ready for the next push? Taking it up at the next gate..."/>
            <textevent timeoffset="400" message="And another surge coming..."/>
            <textevent timeoffset="560" message="Last surge here..."/>
        </IntervalsT>
        <SteadyState Duration="120" Power="0.85449994" pace="189">
            <textevent timeoffset="5" message="And not time to rest yet. Finish up this block with 2min at 70.3 pace."/>
            <textevent timeoffset="45" message="This pace SHOULD feel manageable if you have your FTP set correctly."/>
            <textevent timeoffset="85" message="HR response should stabilize if you have a HRM on for this workout."/>
        </SteadyState>
        <SteadyState Duration="300" Power="0.6045" pace="189">
            <textevent timeoffset="5" message="And now we actually take it easy."/>
            <textevent timeoffset="120" message="A nice easy - actually easy - 5min here."/>
            <textevent timeoffset="240" message="And getting ready to repeat that last round of intervals again."/>
        </SteadyState>
        <IntervalsT Repeat="4" OnDuration="120" OffDuration="30" OnPower="0.85449994" OffPower="1.2544999" pace="189">
            <textevent timeoffset="5" message="And it is 2min here at 70.3 pace then surge. Then right back to 70.3 pace... Hold. Surge. Hold. Repeat"/>
            <textevent timeoffset="105" message="Getting ready for the first surge..."/>
            <textevent timeoffset="250" message="Ready for the next push? Taking it up at the next gate..."/>
            <textevent timeoffset="400" message="And another surge coming..."/>
            <textevent timeoffset="560" message="Last surge here..."/>
        </IntervalsT>
        <SteadyState Duration="120" Power="0.85449994" pace="189">
            <textevent timeoffset="5" message="Same as last time, another 2min at 70.3 pace before we cool down."/>
            <textevent timeoffset="45" message="How is the HR response? How does this pace feel now?"/>
            <textevent timeoffset="85" message="Remember, on race day, you would run a half-marathon off 56mi of this..."/>
        </SteadyState>
        <Cooldown Duration="270" PowerLow="0.65449995" PowerHigh="0.45449999" pace="189">
            <textevent timeoffset="5" message="And now we cool down."/>
            <textevent timeoffset="65" message="Great work today! All we need now is some cobblestones..."/>
            <textevent timeoffset="125" message="When Mat Hayman did this workout, he was preparing for close to 100 surges throughout the day."/>
            <textevent timeoffset="185" message="Triathletes do not need to prep for quite so many surges as bikers, but it is still good to have the tools available to you."/>
            <textevent timeoffset="245" message="And you are done! See you next week or at Hilly Vanilli on Thursdays!"/>
        </Cooldown>
    </workout>
</workout_file>
