<?xml version="1.0" encoding="UTF-8"?>
<workout_file>
  <author>RIDY Cycling</author>
  <name>RIDY 3min Uphill 5x</name>
  <description>3분 업힐 생존 인터벌: FTP 117% 3분 + 회복 3분을 5회 반복합니다.</description>
  <sportType>bike</sportType>
  <tags>
    <tag name="RIDY" />
    <tag name="VO2max" />
    <tag name="Climbing" />
  </tags>
  <workout>
    <Warmup Duration="600" PowerLow="0.45" PowerHigh="0.65" />
    <SteadyState Duration="120" Power="0.65" />
    <SteadyState Duration="20" Power="1.20" />
    <SteadyState Duration="40" Power="0.50" />
    <SteadyState Duration="20" Power="1.20" />
    <SteadyState Duration="40" Power="0.50" />
    <SteadyState Duration="20" Power="1.20" />
    <SteadyState Duration="40" Power="0.50" />
    <SteadyState Duration="180" Power="0.60" />
    <IntervalsT Repeat="5" OnDuration="180" OffDuration="180" OnPower="1.17" OffPower="0.50" />
    <Cooldown Duration="720" PowerLow="0.55" PowerHigh="0.40" />
  </workout>
</workout_file>
