[workout]
message\1\text=”This is an intermedite bike session, with running afterwards, which will be as hard as you make it”
message\1\timeinterval=5
message\2\text=”10 minutes warm up, then 3 sets of 10 minutes hard. each 10 minutes is a bit harder than the last.”
message\2\timeinterval=6
message\3\text=”bike resistance should be between 9, and 11, for the first set. revs between 70, to 80.”
message\3\timeinterval=7
message\4\text=”Start the bike warm up now. low resistance, and revs of no more than 65.”
message\4\timeinterval=8
message\5\text=”so, 10 minutes warm up. Go.”
message\5\timeinterval=30
message\6\text=5 minutes left
message\6\timeinterval=330
message\7\text=”60 seconds left. Get ready to up the resistance to between 9, and 11. then revs are 70, to 80″
message\7\timeinterval=570
message\8\text=10 seconds left.
message\8\timeinterval=620
message\9\text=Go.
message\9\timeinterval=630
message\10\text=5 minutes
message\10\timeinterval=930
message\11\text=2 minutes left. keep pushing
message\11\timeinterval=1110
message\12\text=last 30 seconds
message\12\timeinterval=1200
message\13\text=”Time. slow the pace for 1 minute. for the next set, resistance is between 11, and 13. revs 80, to 90″
message\13\timeinterval=1230
message\14\text=”10 seconds. ”
message\14\timeinterval=1280
message\15\text=”Go. Get up to resistance between 11, and 13, and revs of 80, to 90″
message\15\timeinterval=1290
message\16\text=5 minutes. Keep that pace up.
message\16\timeinterval=1590
message\17\text=2 minutes left. keep pushing
message\17\timeinterval=1770
message\18\text=last 30 seconds
message\18\timeinterval=1860
message\19\text=”Time. Slow for 60 seconds. next resistance is 13, to 15, and revs of 85, to 95″
message\19\timeinterval=1890
message\20\text=10 seconds
message\20\timeinterval=1940
message\21\text=”Go. last 10 minutes. remember, resistance 13, to 15, revs 85, to 95″
message\21\timeinterval=1950
message\22\text=5 minutes. keep pushing. doing well.
message\22\timeinterval=2250
message\23\text=last 2 minutes. up the pace a little if you can
message\23\timeinterval=2430
message\24\text=last minute. keep the pace up. nearly there.
message\24\timeinterval=2490
message\25\text=last 30 seconds. push push push
message\25\timeinterval=2520
message\26\text=”Thats time. well done. Now off the bike, have 2 minutes rest. Then running machine or run outside”
message\26\timeinterval=2550
message\27\text=”Run is for 25 minutes, with 2 pushes of 2 minutes, half way through. ”
message\27\timeinterval=2551
message\28\text=30 seconds
message\28\timeinterval=2640
message\29\text=”Ok, start the run. 10 minutes steady first”
message\29\timeinterval=2670
message\30\text=”Get ready for the 2 minutes push, in 30 seconds”
message\30\timeinterval=3240
message\31\text=Go hard 2 minutes.
message\31\timeinterval=3270
message\32\text=last 30 seconds
message\32\timeinterval=3360
message\33\text=Time. 2 minutes slow jogging
message\33\timeinterval=3390
message\34\text=”Ready in 30 seconds, for the second hard push”
message\34\timeinterval=3480
message\35\text=Go 2 minutes hard
message\35\timeinterval=3510
message\36\text=last 30 seconds
message\36\timeinterval=3600
message\37\text=That’s time. Easy jogging for 60 seconds
message\37\timeinterval=3630
message\38\text=”Ok, back to good steady pace. for the last 8 minutes”
message\38\timeinterval=3690
message\39\text=Last 2 minutes.
message\39\timeinterval=4050
message\40\text=Last 30 seconds. Put in a burst to finish
message\40\timeinterval=4140
message\41\text=Time. Good job. Keep slowly jogging for 5 minutes to warm down.
message\41\timeinterval=4170
message\42\text=That’s the warm down complete. Great session. Don’t forget to stretch
message\42\timeinterval=4470
message\size=42