<workout_file>
    <uniqueId>bb5af36d-7ba5-4c5f-aaeb-d3bc22831b38</uniqueId>
    <legacyIdHash>717203297</legacyIdHash>
    <author>Ride and Grind</author>
    <name>Week 11.1 - Endurance training (2h)</name>
    <category>Ride and Grind Wintertraining</category>
    <subcategory>Week 11</subcategory>
    <description>This training helps build your endurance.</description>
    <sportType>bike</sportType>
    <tags><tag name="Duurtrainingen"/></tags>
    <entid>487</entid>
    <workout>
        <Warmup Duration="300" PowerHigh="0.65" PowerLow="0.25">
            <textevent timeoffset="10" message="Welcome to the Ride and Grind Winter Training Program" locIndex="1" />
            <textevent timeoffset="15" message="Today's session is an endurance training" locIndex="2" />
            <textevent timeoffset="20" message="This training helps you sustain effort for longer." locIndex="3" />
            <textevent timeoffset="25" message="First, warm up." locIndex="4" />
        </Warmup>
        <SteadyState Duration="6900" Power="0.65" CadenceHigh="100" CadenceLow="80">
            <textevent timeoffset="5" message="This training consists of one long block in zone D1" locIndex="5" />
            <textevent timeoffset="10" message="Choose a cadence between 80-100rpm. Higher is better." locIndex="6" />
            <textevent timeoffset="3300" message="You're at the halfway point, great!" locIndex="7" />
            <textevent timeoffset="4392" message="Remember to drink enough?" locIndex="8" />
            <textevent timeoffset="6868" message="Thanks for your effort today." locIndex="9" />
            <textevent timeoffset="6875" message="We hope to see you again soon!" locIndex="10" />
        </SteadyState>
    </workout>
    <activitySaveName>Duurtraining - Ride and Grind Wintertraining</activitySaveName>
</workout_file>