<workout_file>
    <author>Ride and Grind</author>
    <name>Threshold Ride 44min</name>
    <description>A steady 44-minute ride at 85% FTP.</description>
    <sportType>bike</sportType>
    <tags><tag name="Bloktrainingen"/><tag name="Korte-trainingen-max1u30m"/></tags>
    <workout>
        <Warmup Duration="240" PowerLow="0.55449998" PowerHigh="0.75449997" pace="0">
            <textevent timeoffset="65" message="This workout is made up of a series of three blocks each of which is made up of three progressive ramps" locIndex="1" />
            <textevent timeoffset="120.00001" 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." locIndex="2" />
            <textevent timeoffset="180.00002" message="This is a challenging workout that pushes up over FTP near the end and challenges your ability to change pace." locIndex="3" />
            <textevent timeoffset="300" message="Cadence for the workout is whatever is comfortable and natural." locIndex="4" />
            <textevent timeoffset="400.00003" message="Let&apos;s do a bit of a ladder here to loosen up and get ready for the main set." locIndex="5" />
        </Warmup>
        <SteadyState Duration="60" Power="0.55449998" pace="0">
            <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." locIndex="6" />
            <textevent timeoffset="65" message="Nice and light. Sit up and drink. Turn on your fan. Turn up your music." locIndex="7" />
            <textevent timeoffset="105.00001" message="And now we are into the main block. Three ramps of five minutes each here." locIndex="8" />
        </SteadyState>
        <Ramp Duration="300" PowerLow="0.75449997" PowerHigh="0.90449995" pace="0">
            <textevent timeoffset="5" message="Starting low at 75%. Nothing crazy but we will build from here to 90%" locIndex="9" />
            <textevent timeoffset="150" message="Ramping it up steady over time. Up and up. Very nice work." locIndex="10" />
            <textevent timeoffset="250.00002" message="Next ramp drops down but only to 80%." locIndex="11" />
        </Ramp>
        <Ramp Duration="300" PowerLow="0.80449986" PowerHigh="0.95449996" pace="0">
            <textevent timeoffset="5" message="Easing off, but not quite to where we started." locIndex="12" />
            <textevent timeoffset="150" message="Ramping up here to 95% FTP." locIndex="13" />
            <textevent timeoffset="250.00002" message="And getting ready to come down one more time in just under a minute." locIndex="14" />
        </Ramp>
        <Ramp Duration="300" PowerLow="0.85449994" PowerHigh="1.0044999" pace="0">
            <textevent timeoffset="5" message="And down to 85% here. But ramping to FTP." locIndex="15" />
            <textevent timeoffset="150" message="Great work on these builds. How is your HR doing? How is your cadence?" locIndex="16" />
            <textevent timeoffset="250.00002" message="And almost to the end. Some real recovery after this." locIndex="17" />
        </Ramp>
        <SteadyState Duration="240.00002" Power="0.55449998" pace="0">
            <textevent timeoffset="5" message="Nice and easy here for four minutes. Did we mention there is also less rest between each round?" locIndex="18" />
            <textevent timeoffset="120.00001" message="Easy and relaxed here. Lots of work still to be done." locIndex="19" />
            <textevent timeoffset="180.00002" message="And getting ready to bring it up again. Four minutes per ramp this time. Starting higher though." locIndex="20" />
        </SteadyState>
        <Ramp Duration="240.00002" PowerLow="0.80000001" PowerHigh="0.94999999" pace="0">
            <textevent timeoffset="5" message="80% effort to start. And building to 95%." locIndex="21" />
            <textevent timeoffset="150" message="Up up up!! More powerrrrrrrrrrr!!!" locIndex="22" />
            <textevent timeoffset="220.00002" message="Almost time to step back down..." locIndex="23" />
        </Ramp>
        <Ramp Duration="240.00002" PowerLow="0.85000002" PowerHigh="1" pace="0">
            <textevent timeoffset="5" message="But only to 85%. Nice and strong here." locIndex="24" />
            <textevent timeoffset="150" message="Past halfway. Both in this ramp and in the block." locIndex="25" />
            <textevent timeoffset="220.00002" message="Almost through this ramp. Ready to step down again." locIndex="26" />
        </Ramp>
        <Ramp Duration="240.00002" PowerLow="0.89999998" PowerHigh="1.05" pace="0">
            <textevent timeoffset="5" message="And 90% here. But building to up over threshold - 105!" locIndex="27" />
            <textevent timeoffset="150" message="Almost in that homestretch. Great work everyone!" locIndex="28" />
            <textevent timeoffset="220.00002" message="And the last little bit here. Just a few more seconds to push through." locIndex="29" />
        </Ramp>
        <SteadyState Duration="180.00002" Power="0.55449998" pace="0">
            <textevent timeoffset="5" message="Only three minutes now. Are you seeing the pattern??" locIndex="30" />
            <textevent timeoffset="100.00001" message="Relax here. Sit up and drink. Towel off. Crank that music for the final round." locIndex="31" />
            <textevent timeoffset="150" message="Alright. Knuckle down for this last round. 3x3min ramps." locIndex="32" />
        </SteadyState>
        <Ramp Duration="180.00002" PowerLow="0.85000002" PowerHigh="1" pace="0">
            <textevent timeoffset="5" message="85% here to start. But building to FTP right in this first ramp." locIndex="33" />
            <textevent timeoffset="90.000008" message="Halfway. But only on this ramp. Still two more after this." locIndex="34" />
            <textevent timeoffset="150" message="Up at threshold now. Getting tough?" locIndex="35" />
        </Ramp>
        <Ramp Duration="180.00002" PowerLow="0.89999998" PowerHigh="1.05" pace="0">
            <textevent timeoffset="5" message="Down now. But only to 90%. Get ready to cross the threshold. Literally." locIndex="36" />
            <textevent timeoffset="90.000008" message="Halfway. And halfway. Great work." locIndex="37" />
            <textevent timeoffset="150" message="And push this last little bit and then a bit of a break." locIndex="38" />
        </Ramp>
        <Ramp Duration="180.00002" PowerLow="0.94999993" PowerHigh="1.1" pace="0">
            <textevent timeoffset="5" message="And down again. Last ramp up here. Final 3 minutes. You are crushing it." locIndex="39" />
            <textevent timeoffset="90.000008" message="Halfway here. But also well past halfway overall. Awesome work." locIndex="40" />
            <textevent timeoffset="150" message="And the last. tiny. little. bit. of. work..." locIndex="41" />
        </Ramp>
        <Cooldown Duration="120.00001" PowerLow="0.55449998" PowerHigh="0.45449996" pace="0">
            <textevent timeoffset="5" message="And cooling down..." locIndex="42" />
            <textevent timeoffset="90.000008" message="Great work. This was a tough session!" locIndex="43" />
        </Cooldown>
    </workout>
</workout_file>
