<workout_file>
    <author>J.Rapp</author>
    <name>Slowtwitch Indoors: Twin Peaks [OG +10% FTP Edition]</name>
    <description></description>
    <sportType>bike</sportType>
    <tags/>
    <workout>
        <Warmup Duration="300" PowerLow="0.55449998" PowerHigh="0.65449989" pace="32766">
            <textevent timeoffset="5" message="Welcome to another edition of Slowtwitch Indoors! This week, our main block of work is a climb UP to the TOP of a progressive climb. And then we climb back down."/>
            <textevent timeoffset="35" message="Oh... And then do it all over again!"/>
            <textevent timeoffset="285" message="Okay, get ready for the first round of intervals here. These are designed to get you warmed up and ready!"/>
        </Warmup>
        <IntervalsT Repeat="6" OnDuration="20" OffDuration="40" OnPower="1.15" OffPower="0.65449995" pace="32766">
            <textevent timeoffset="5" message="Okay, some hard intervals here - but just 20sec - to get you loose. Nice easy 40sec in between."/>
        </IntervalsT>
        <SteadyState Duration="180" Power="0.55449998" pace="32766">
            <textevent timeoffset="5" message="Okay, easy minute here before we start the climb UP the first peak. After each block, we will take a short 30s recovery. Then take it up it in power. But for shorter duration."/>
        </SteadyState>
        <SteadyState Duration="210.00002" Power="0.81449997" pace="32766">
            <textevent timeoffset="5" message="First steps here. Nice and smooth here at 80% for 3.5min."/>
        </SteadyState>
        <SteadyState Duration="30.000002" Power="0.55449998" pace="32766"/>
        <SteadyState Duration="150" Power="0.95449996" pace="32766">
            <textevent timeoffset="5" message="And up we go again. Another step up."/>
        </SteadyState>
        <SteadyState Duration="30.000002" Power="0.55449998" pace="32766"/>
        <SteadyState Duration="90.000008" Power="1.1" pace="32766">
            <textevent timeoffset="5" message="Getting closer to the top now. Climbing up and up and up. 90sec of good solid pace now."/>
        </SteadyState>
        <SteadyState Duration="30.000002" Power="0.55449998" pace="32766"/>
        <SteadyState Duration="60.000004" Power="1.25" pace="32766">
            <textevent timeoffset="5" message="Top of the climb! One HARD minute here. Punch it up and over!!"/>
        </SteadyState>
        <SteadyState Duration="30.000002" Power="0.55449998" pace="32766"/>
        <SteadyState Duration="90.000008" Power="1.1" pace="32766">
            <textevent timeoffset="5" message="Still staying on it. But geting further away from the peak now. 90sec at 110%."/>
        </SteadyState>
        <SteadyState Duration="30.000002" Power="0.55449998" pace="32766"/>
        <SteadyState Duration="150" Power="0.95449996" pace="32766">
            <textevent timeoffset="5" message="Running down the mountain now. 2.5min at 95%. Getting close to the bottom now."/>
        </SteadyState>
        <SteadyState Duration="30.000002" Power="0.55449998" pace="32766"/>
        <SteadyState Duration="420" Power="0.81449997" pace="32766">
            <textevent timeoffset="5" message="And last steps at the bottom of the climb here so settling back into good strong IM to 70.3 pace. 7min at 80%. Should feel easy. Or maybe the legs are a bit shaky by now!"/>
        </SteadyState>
        <SteadyState Duration="30.000002" Power="0.55449998" pace="32766"/>
        <SteadyState Duration="150.000002" Power="0.95449998" pace="32766"/>
        <SteadyState Duration="30.000002" Power="0.55449998" pace="32766"/>
        <SteadyState Duration="90.000008" Power="1.1" pace="32766">
            <textevent timeoffset="5" message="And heading back up to the top now. Climbing up and up and up. AGAIN! 90sec of good solid pace now."/>
        </SteadyState>
        <SteadyState Duration="30.000002" Power="0.55449998" pace="32766"/>
        <SteadyState Duration="60.000004" Power="1.25" pace="32766">
            <textevent timeoffset="5" message="Top of second peak now! One HARD minute here."/>
        </SteadyState>
        <SteadyState Duration="30.000002" Power="0.55449998" pace="32766"/>
        <SteadyState Duration="90.000008" Power="1.1" pace="32766">
            <textevent timeoffset="5" message="And you are up and over all the climbs now. 90sec at 110%. Tick tock tick tock..."/>
        </SteadyState>
        <SteadyState Duration="30.000002" Power="0.55449998" pace="32766"/>
        <SteadyState Duration="150" Power="0.95449996" pace="32766">
            <textevent timeoffset="5" message="And into the long home stretch now. 2.5min at 95%. Getting close to the bottom now."/>
        </SteadyState>
        <SteadyState Duration="30.000002" Power="0.55449998" pace="32766"/>
        <SteadyState Duration="210.00002" Power="0.81449997" pace="32766">
            <textevent timeoffset="5" message="And last steps at the bottom of the last climb. Heading into T2. 3.5min at 80%! "/>
        </SteadyState>
        <SteadyState Duration="120" Power="0.55449998" pace="32766">
            <textevent timeoffset="5" message="Just a little bit of work to finish off. Getting ready for one last little bit of intervals. Ability to produce power when you are tired is critical!"/>
        </SteadyState>
        <IntervalsT Repeat="4" OnDuration="30" OffDuration="30.000002" OnPower="1.25" OffPower="0.55449998" pace="32766">
            <textevent timeoffset="4.9999404" message="A little bit longer z6 to finish up here. 30s. But 30s really easy recovery. And only 3!"/>
        </IntervalsT>
        <Cooldown Duration="120" PowerLow="0.55449998" PowerHigh="0.45449996" pace="32766">
            <textevent timeoffset="5" message="Great job everyone. Cooling down now. Nice and easy."/>
            <textevent timeoffset="105" message="That is it. Looking forward to next week &amp; another edition of London Calling!"/>
        </Cooldown>
    </workout>
</workout_file>
