building1_me2_s2.zwo

<workout_file>
    <author>E.Frolov</author>
    <name>Building 1 [me2, s2]</name>
    <description>Muscular Endurandce 2, Strength 2 by Joe Friel's book</description>
    <tags>
        <tag name="me2"/>
        <tag name="s2"/>
    </tags>
    <workout>
        <Warmup Duration="600" PowerLow="0.25" PowerHigh="0.75">
            <textevent timeoffset="30" message="This training should improve you Muscular Endurance and Strength"/>
            <textevent timeoffset="570" message="Ok. You will ride 20 minutes on almost FTP power, after that there are other intervals with the same power, this training need to improve you muscular endurance"/>
        </Warmup>
        <SteadyState Duration="1200" Power="0.94999999"/>
        <SteadyState Duration="180" Power="0.40000001"/>
        <IntervalsT Repeat="4" OnDuration="420" OffDuration="180" OnPower="0.94999999" OffPower="0.40000001"/>
        <FreeRide Duration="300" FlatRoad="1">
            <textevent timeoffset="0" message="Now relax, ride easy, get another bootle of water and so on"/>
            <textevent timeoffset="270" message="Next you will train your strength. Find a climb which you can take for 6 minutes, up to 8% of gradient."/>
        </FreeRide>
        <FreeRide Duration="300" FlatRoad="1">
            <textevent timeoffset="0" message="Now climb!"/>
            <textevent timeoffset="60" message="After six or about minutes, recover a little, but not too long"/>
        </FreeRide>
        <Cooldown Duration="600" PowerLow="0.75" PowerHigh="0.25"/>
    </workout>
</workout_file>