<workout_file>
  <author>FondoLab</author>
  <name>Conditietest 20 s + 3 min + 6 min + 12 min</name>
  <description>Een sprint van 20 s en 3, 6 en 12 minuten voluit. Hij meet je FTP, en de watts van je plan volgen hem.</description>
  <sportType>bike</sportType>
  <workout>
    <Warmup Duration="600" PowerLow="0.45" PowerHigh="0.65"/>
    <Warmup Duration="300" PowerLow="0.65" PowerHigh="0.75"/>
    <FreeRide Duration="20"/>
    <SteadyState Duration="600" Power="0.48"/>
    <FreeRide Duration="180"/>
    <SteadyState Duration="1050" Power="0.48"/>
    <FreeRide Duration="360"/>
    <SteadyState Duration="1200" Power="0.48"/>
    <FreeRide Duration="720"/>
    <Cooldown Duration="600" PowerLow="0.55" PowerHigh="0.40"/>
  </workout>
</workout_file>
