[workout]
message\1\text=Welcome to the Ultra fit sprint speed workout. The session will be 6 sprints.
message\1\timeinterval=5
message\2\text=”These will be 10 s, 20 s, 30 s, 40 s, 50 s and 60 s. The recovery is to walk back to the start.”
message\2\timeinterval=6
message\3\text=”This recovery time, will be based on a 3 miles per hour walking speed.”
message\3\timeinterval=7
message\4\text=”First, have a good warm up. 5 minutes jogging, then do 2 10 s sprints, at 50 to 75 percent effort”
message\4\timeinterval=8
message\5\text=Ready to sprint in just over 10 minutes. Start the 5 minutes jogging in 25 s.
message\5\timeinterval=9
message\6\text=”Ok, start the 5 minutes jogging”
message\6\timeinterval=60
message\7\text=60 s remaining
message\7\timeinterval=300
message\8\text=”Ok, now stretch for 2 minutes.”
message\8\timeinterval=360
message\9\text=Now it’s time for a couple of 10 s bursts. Go in 10 s.
message\9\timeinterval=480
message\10\text=Go 10 s burst
message\10\timeinterval=490
message\11\text=Stop. Walk back. You have 50 s
message\11\timeinterval=500
message\12\text=”Ready in 10s, for the next 10 s burst.”
message\12\timeinterval=540
message\13\text=Go 10 s burst.
message\13\timeinterval=550
message\14\text=Stop. walk back and then stretch again. We will start in 2 minutes
message\14\timeinterval=560
message\15\text=Ready in 10 s for the first 10 s sprint. Go hard for all the sprints.
message\15\timeinterval=670
message\16\text=Go 10 s sprint
message\16\timeinterval=680
message\17\text=Stop. Now walk back. You have 60 s.
message\17\timeinterval=690
message\18\text=Ready in 10 for a 20 s sprint
message\18\timeinterval=740
message\19\text=Go 20 s sprint
message\19\timeinterval=750
message\20\text=Stop. Walk back. You have 2 minutes
message\20\timeinterval=770
message\21\text=Ready in 10 for the 30 s sprint
message\21\timeinterval=880
message\22\text=Go 30 s sprint
message\22\timeinterval=890
message\23\text=Last 10 s
message\23\timeinterval=910
message\24\text=Stop. Walk back. You have 3 minutes
message\24\timeinterval=920
message\25\text=Ready in 10 for the 40 s sprint
message\25\timeinterval=1090
message\26\text=Go 40 s sprint
message\26\timeinterval=1100
message\27\text=last 10 s
message\27\timeinterval=1130
message\28\text=Stop. Walk back. You have 4 minutes
message\28\timeinterval=1140
message\29\text=60 s remaining
message\29\timeinterval=1320
message\30\text=Ready in 10 s for the 50 s sprint
message\30\timeinterval=1370
message\31\text=Go 50 s sprint
message\31\timeinterval=1380
message\32\text=last 10 s
message\32\timeinterval=1420
message\33\text=Stop. Walk back. You have 5 minutes
message\33\timeinterval=1430
message\34\text=60 s remaining
message\34\timeinterval=1670
message\35\text=Ready to go in 10 s for the last 60 s sprint
message\35\timeinterval=1720
message\36\text=Go 60 s sprint
message\36\timeinterval=1730
message\37\text=30 s
message\37\timeinterval=1760
message\38\text=last 10 s
message\38\timeinterval=1780
message\39\text=Stop. Good job. Keep jogging to warm down for 5 minutes.
message\39\timeinterval=1790
message\40\text=60 s remaining
message\40\timeinterval=2030
message\41\text=Stop. Don’t forget to have a good stretch
message\41\timeinterval=2090
message\size=41