<workout_file>
    <author>The ERG Room</author>
    <name>30/30 Intervals</name>
    <description>Thirty seconds hard, thirty seconds easy: a deceptively tough way to rack up minutes close to your aerobic maximum. https://ergdb.org/vo2max-30-30/</description>
    <sportType>bike</sportType>
    <tags/>
    <workout>
        <Warmup Duration="720" PowerLow="0.45" PowerHigh="0.70"/>
        <SteadyState Duration="30" Power="1.20"/>
        <SteadyState Duration="30" Power="0.50"/>
        <SteadyState Duration="30" Power="1.20"/>
        <SteadyState Duration="30" Power="0.50"/>
        <SteadyState Duration="30" Power="1.20"/>
        <SteadyState Duration="30" Power="0.50"/>
        <SteadyState Duration="30" Power="1.20"/>
        <SteadyState Duration="30" Power="0.50"/>
        <SteadyState Duration="30" Power="1.20"/>
        <SteadyState Duration="30" Power="0.50"/>
        <SteadyState Duration="30" Power="1.20"/>
        <SteadyState Duration="30" Power="0.50"/>
        <SteadyState Duration="30" Power="1.20"/>
        <SteadyState Duration="30" Power="0.50"/>
        <SteadyState Duration="30" Power="1.20"/>
        <SteadyState Duration="30" Power="0.50"/>
        <SteadyState Duration="360" Power="0.55"/>
        <SteadyState Duration="30" Power="1.20"/>
        <SteadyState Duration="30" Power="0.50"/>
        <SteadyState Duration="30" Power="1.20"/>
        <SteadyState Duration="30" Power="0.50"/>
        <SteadyState Duration="30" Power="1.20"/>
        <SteadyState Duration="30" Power="0.50"/>
        <SteadyState Duration="30" Power="1.20"/>
        <SteadyState Duration="30" Power="0.50"/>
        <SteadyState Duration="30" Power="1.20"/>
        <SteadyState Duration="30" Power="0.50"/>
        <SteadyState Duration="30" Power="1.20"/>
        <SteadyState Duration="30" Power="0.50"/>
        <SteadyState Duration="30" Power="1.20"/>
        <SteadyState Duration="30" Power="0.50"/>
        <SteadyState Duration="30" Power="1.20"/>
        <SteadyState Duration="30" Power="0.50"/>
        <SteadyState Duration="360" Power="0.55"/>
        <SteadyState Duration="30" Power="1.20"/>
        <SteadyState Duration="30" Power="0.50"/>
        <SteadyState Duration="30" Power="1.20"/>
        <SteadyState Duration="30" Power="0.50"/>
        <SteadyState Duration="30" Power="1.20"/>
        <SteadyState Duration="30" Power="0.50"/>
        <SteadyState Duration="30" Power="1.20"/>
        <SteadyState Duration="30" Power="0.50"/>
        <SteadyState Duration="30" Power="1.20"/>
        <SteadyState Duration="30" Power="0.50"/>
        <SteadyState Duration="30" Power="1.20"/>
        <SteadyState Duration="30" Power="0.50"/>
        <SteadyState Duration="30" Power="1.20"/>
        <SteadyState Duration="30" Power="0.50"/>
        <SteadyState Duration="30" Power="1.20"/>
        <SteadyState Duration="30" Power="0.50"/>
        <Cooldown Duration="600" PowerLow="0.55" PowerHigh="0.40"/>
    </workout>
</workout_file>
