<workout_file>

 <name>FTP Test</name>
 <description>The standard FTP test starts off with a long easy warmup, a few ramps, and a 5 minute effort to get the legs pumping.  After that it's time to give it your all - and go as hard as you can for 20 solid minutes.  Pace yourself and try to go as hard as you can sustain for the entire 20 minutes - you will be scored on the final 20 minute segment.  

Upon saving your ride, you will be notified if your FTP improved.</description>
 <ShowCP20>1</ShowCP20>
 <category>FTP Tests</category>

 <categoryIndex>0</categoryIndex>

  <workout>
    <Warmup Duration="1200" PowerLow="0.3" PowerHigh="0.7" Quantize="20">
      <textevent timeoffset="20" message="Welcome to the FTP test" />
      <textevent timeoffset="35" y="240" message="Time to get warmed up and" />
      <textevent timeoffset="35" y="270" message="get your cadence up to 90-100rpm" />
    </Warmup>

    <SteadyState Duration="20" PowerLow="0.8" PowerHigh="1.0" />
    <SteadyState Duration="20" PowerLow="1.0" PowerHigh="1.2" />
    <SteadyState Duration="20" PowerLow="1.2" PowerHigh="1.4" />
    <SteadyState Duration="20" PowerLow="0.8" PowerHigh="1.0" />
    <SteadyState Duration="20" PowerLow="1.0" PowerHigh="1.2" />
    <SteadyState Duration="20" PowerLow="1.2" PowerHigh="1.4" />
    <SteadyState Duration="20" PowerLow="0.8" PowerHigh="1.0" />
    <SteadyState Duration="20" PowerLow="1.0" PowerHigh="1.2" />
    <SteadyState Duration="20" PowerLow="1.2" PowerHigh="1.4" />
    <SteadyState Duration="300" PowerLow="0.5" PowerHigh="0.7" />
    <SteadyState Duration="300" PowerLow="1.1" PowerHigh="1.1" />
    <SteadyState Duration="600" PowerLow="0.5" PowerHigh="0.7">
      <textevent timeoffset="10" duration="10" message="In 10 minutes the FTP test begins" />
      <textevent timeoffset="580" duration="19" message="Prepare for your max 20 minute effort" />
    </SteadyState>

    <Freeride Duration="1200" FlatRoad="1" ftptest="1">
      <textevent timeoffset="10" duration="20" y="240" message="Bring your power up to what you think" />
      <textevent timeoffset="10" duration="20" y="270" message="you can hold for 20 minutes" />
      <textevent timeoffset="300" duration="10" message="How ya doin?" />
      <textevent timeoffset="600" duration="10" y="240" message="Half way done! If it's feeling easy" />
      <textevent timeoffset="600" duration="10" y="270" message="now might be time to add 10 watts." />
      <textevent timeoffset="900" duration="10" y="240" message="5 minutes left!" />
      <textevent timeoffset="960" duration="10" y="240" message="4 minutes left. Increase your" />
      <textevent timeoffset="960" duration="10" y="270" message="power if you're feeling strong." />
      <textevent timeoffset="1020" duration="10" y="240" message="3 minutes left" />
      <textevent timeoffset="1080" duration="10" y="240" message="2 minutes left" />
      <textevent timeoffset="1140" duration="10" y="240" message="1 minute left. Go all in!" />
      <textevent timeoffset="1170" duration="10" y="240" message="30 sec. Don't hold back" />
      <textevent timeoffset="1190" duration="10" y="240" message="10 seconds." />
    </Freeride>
    <Cooldown Duration="600" PowerLow="0.7" PowerHigh="0.3">
    </Cooldown>
  </workout>

</workout_file>