<workout_file>
    <author>J.Rapp</author>
    <name>Slowtwitch Indoors: Herbert Krabel's Progressive Ramps</name>
    <description></description>
    <sportType>bike</sportType>
    <tags/>
    <workout>
        <Warmup Duration="420" PowerLow="0.55449998" PowerHigh="0.75449997" pace="189">
            <textevent timeoffset="5" message="Hi and welcome to another edition of Slowtwitch Indoors! This week our fearless leader is the inimitable Herbert Krabel"/>
            <textevent timeoffset="35" message="Herbert was the longtime editor-in-chief at Slowtwitch and now serves as writer-at-large."/>
            <textevent timeoffset="65" message="His special workout for this week is a series of three blocks each of which is made up of three progressive ramps"/>
            <textevent timeoffset="120" message="Each block is made up of shorter and shorter ramps. The ramps get harder each time. And each block is also harder than the last."/>
            <textevent timeoffset="180" message="This is a challenging workout that pushes up over FTP near the end and challenges your ability to change pace."/>
            <textevent timeoffset="240" message="As with all workouts, the hard efforts should be done in the TT position if you are on your tri bike."/>
            <textevent timeoffset="300" message="Cadence for the workout is whatever is comfortable and natural."/>
            <textevent timeoffset="360" message="Thanks to Herbert for leading. And to all of you for taking part."/>
            <textevent timeoffset="400" message="Let&apos;s do a bit of a ladder here to loosen up and get ready for the main set."/>
        </Warmup>
        <SteadyState Duration="120" Power="0.81449997" pace="189">
            <textevent timeoffset="5" message="Good two minutes here just over 80%. The all day Ironman pace right here."/>
            <textevent timeoffset="60" message="This should feel comfortable but not easy."/>
            <textevent timeoffset="100" message="And now let&apos;s step it up."/>
        </SteadyState>
        <SteadyState Duration="60" Power="0.95449996" pace="189">
            <textevent timeoffset="5" message="95% here. Just under threshold for one minute."/>
            <textevent timeoffset="35" message="Getting nice and loose. Heart rate should lift a bit here."/>
        </SteadyState>
        <SteadyState Duration="30" Power="1.0944999" pace="189"/>
        <SteadyState Duration="150" Power="0.55449998" pace="189">
            <textevent timeoffset="5" message="Alright let&apos;s step it back down for a bit now. A bit more warm-up before we start the ramps."/>
            <textevent timeoffset="65" message="Nice and light. Sit up and drink. Turn on your fan. Turn up your music."/>
            <textevent timeoffset="105" message="And now we are into the main block. Three ramps of five minutes each here."/>
        </SteadyState>
        <Ramp Duration="300" PowerLow="0.75449997" PowerHigh="0.90449995" pace="189">
            <textevent timeoffset="5" message="Starting low at 75%. Nothing crazy but we will build from here to 90%"/>
            <textevent timeoffset="150" message="Ramping it up steady over time. Up and up. Very nice work."/>
            <textevent timeoffset="250" message="Next ramp drops down but only to 80%."/>
        </Ramp>
        <Ramp Duration="300" PowerLow="0.80449992" PowerHigh="0.95449996" pace="189">
            <textevent timeoffset="5" message="Easing off, but not quite to where we started."/>
            <textevent timeoffset="150" message="Ramping up here to 95% FTP."/>
            <textevent timeoffset="250" message="And getting ready to come down one more time in just under a minute."/>
        </Ramp>
        <Ramp Duration="300" PowerLow="0.85449994" PowerHigh="1.0044999" pace="189">
            <textevent timeoffset="5" message="And down to 85% here. But ramping to FTP."/>
            <textevent timeoffset="150" message="Great work on these builds. How is your HR doing? How is your cadence?"/>
            <textevent timeoffset="250" message="And almost to the end. Some real recovery after this."/>
        </Ramp>
        <SteadyState Duration="240" Power="0.55449998" pace="189">
            <textevent timeoffset="5" message="Nice and easy here for four minutes. Did we mention there is also less rest between each round?"/>
            <textevent timeoffset="120" message="Easy and relaxed here. Lots of work still to be done."/>
            <textevent timeoffset="180" message="And getting ready to bring it up again. Four minutes per ramp this time. Starting higher though."/>
        </SteadyState>
        <Ramp Duration="240" PowerLow="0.80000001" PowerHigh="0.94999999" pace="189">
            <textevent timeoffset="5" message="80% effort to start. And building to 95%."/>
            <textevent timeoffset="150" message="Up up up!! More powerrrrrrrrrrr!!!"/>
            <textevent timeoffset="220" message="Almost time to step back down..."/>
        </Ramp>
        <Ramp Duration="240" PowerLow="0.85000002" PowerHigh="1" pace="189">
            <textevent timeoffset="5" message="But only to 85%. Nice and strong here."/>
            <textevent timeoffset="150" message="Past halfway. Both in this ramp and in the block."/>
            <textevent timeoffset="220" message="Almost through this ramp. Ready to step down again."/>
        </Ramp>
        <Ramp Duration="240" PowerLow="0.89999998" PowerHigh="1.05" pace="189">
            <textevent timeoffset="5" message="And 90% here. But building to up over threshold - 105!"/>
            <textevent timeoffset="150" message="Almost in that homestretch. Great work everyone!"/>
            <textevent timeoffset="220" message="And the last little bit here. Just a few more seconds to push through."/>
        </Ramp>
        <SteadyState Duration="180" Power="0.55449998" pace="189">
            <textevent timeoffset="5" message="Only three minutes now. Are you seeing the pattern??"/>
            <textevent timeoffset="100" message="Relax here. Sit up and drink. Towel off. Crank that music for the final round."/>
            <textevent timeoffset="150" message="Alright. Knuckle down for this last round. 3x3min ramps."/>
        </SteadyState>
        <Ramp Duration="180" PowerLow="0.85000002" PowerHigh="1" pace="189">
            <textevent timeoffset="5" message="85% here to start. But building to FTP right in this first ramp."/>
            <textevent timeoffset="90" message="Halfway. But only on this ramp. Still two more after this."/>
            <textevent timeoffset="150" message="Up at threshold now. Getting tough?"/>
        </Ramp>
        <Ramp Duration="180" PowerLow="0.89999998" PowerHigh="1.05" pace="189">
            <textevent timeoffset="5" message="Down now. But only to 90%. Get ready to cross the threshold. Literally."/>
            <textevent timeoffset="90" message="Halfway. And halfway. Great work."/>
            <textevent timeoffset="150" message="And push this last little bit and then a bit of a break."/>
        </Ramp>
        <Ramp Duration="180" PowerLow="0.94999999" PowerHigh="1.1" pace="189">
            <textevent timeoffset="5" message="And down again. Last ramp up here. Final 3 minutes. You are crushing it."/>
            <textevent timeoffset="90" message="Halfway here. But also well past halfway overall. Awesome work."/>
            <textevent timeoffset="150" message="And the last. tiny. little. bit. of. work..."/>
        </Ramp>
        <SteadyState Duration="120" Power="0.55449998" pace="189">
            <textevent timeoffset="5" message="And done! Great work."/>
            <textevent timeoffset="60" message="If fitness were currency, you just made a deposit. Okay that was terrible. Who comes up with this stuff?"/>
            <textevent timeoffset="100" message="Can we blame Dan Empfield? That seems to be a safe strategy..."/>
        </SteadyState>
        <Cooldown Duration="120" PowerLow="0.55449998" PowerHigh="0.45449999" pace="189">
            <textevent timeoffset="5" message="And cooling down. See you on Thursday maybe for Hilly Vanilli? If not, see you next week HERE!"/>
            <textevent timeoffset="60" message="Thanks to our big Ze German for leading this ride. Ride On Herbert!"/>
            <textevent timeoffset="90" message="And Ride On to all of you!"/>
        </Cooldown>
    </workout>
</workout_file>
