<workout_file>
    <author>Ride and Grind</author>
    <name>Free Ride 100min</name>
    <description>An easy, unstructured ride at your own pace — a good choice for active recovery.</description>
    <sportType>bike</sportType>
    <tags><tag name="Hersteltrainingen"/></tags>
    <workout>
        <Warmup Duration="600" PowerLow="0.45" PowerHigh="0.65">
            <textevent timeoffset="0" message="Warming up or &quot;spinning out&quot; easy is still very important, even on easy rides!" locIndex="1" />
        </Warmup>
        <FreeRide Duration="6000" FlatRoad="0">
            <textevent timeoffset="0" message="Ok, here&apos;s the block. You don&apos;t need to look or hit this wattage, I more don&apos;t want you to go over it! Hydration and good nutrition intake is still a must!" locIndex="2" />
        </FreeRide>
        <Cooldown Duration="600" PowerLow="0.55" PowerHigh="0.45">
            <textevent timeoffset="0" message="Nice job. Maybe a bit more boring today, but necessary. Well done!" locIndex="3" />
        </Cooldown>
    </workout>
</workout_file>
