2_30hr___Over_Under_Intervals.zwo

<workout_file>
    <author>C.Roberts (RAC CC)</author>
    <name>186 TSS Long Ride</name>
    <description>Intervals session designed to build some Strength and Aerobic Capacity by working for short periods above FTP, at FTP and a longer interval at Zone 3.  A Zone 2 interval is used as recovery to remove latic acid build up. 

7:30 - Warm Up
5 x {
2:30 - Over @ 110% of FTP
6:00 - Under 95% FTP
5:00 - Recovery 75% FTP
15:00 - Aerobic Tempo 81% FTP
}
 </description>
    <sportType>bike</sportType>
    <tags>
        <tag name="INTERVALS"/>
    </tags>
    <workout>
        <Warmup Duration="450" PowerLow="0.2545" PowerHigh="0.75449997" pace="0"/>
        <SteadyState Duration="150" Power="1.0944999" pace="0"/>
        <SteadyState Duration="360" Power="0.95449996" pace="0"/>
        <SteadyState Duration="300" Power="0.75449997" pace="0"/>
        <SteadyState Duration="900" Power="0.81449997" pace="0"/>
        <SteadyState Duration="150" Power="1.0944999" pace="0"/>
        <SteadyState Duration="360" Power="0.94999999" pace="0"/>
        <SteadyState Duration="900" Power="0.81449997" pace="0"/>
        <SteadyState Duration="300" Power="0.75449997" pace="0"/>
        <SteadyState Duration="150" Power="1.0944999" pace="0"/>
        <SteadyState Duration="360" Power="0.95449996" pace="0"/>
        <SteadyState Duration="900" Power="0.81449997" pace="0"/>
        <SteadyState Duration="150" Power="1.0944999" pace="0"/>
        <SteadyState Duration="300" Power="0.75449997" pace="0"/>
        <SteadyState Duration="360" Power="0.95449996" pace="0"/>
        <SteadyState Duration="900" Power="0.81449997" pace="0"/>
        <SteadyState Duration="150" Power="1.0944999" pace="0"/>
        <SteadyState Duration="300" Power="0.75449997" pace="0"/>
        <SteadyState Duration="360" Power="0.94999999" pace="0"/>
        <SteadyState Duration="900" Power="0.81449997" pace="0"/>
        <Cooldown Duration="300" PowerLow="0.75449997" PowerHigh="0.2545" pace="0"/>
    </workout>
</workout_file>