[workout]
message\1\text=”Interval hills begins after 5 minutes warm up. Session is 60 s at resistance 13, and revs 100.”
message\1\timeinterval=5
message\2\text=”Then up the resistance to 20, for 60 s, going up hill. Maintain the revs, to at least 100″
message\2\timeinterval=6
message\3\text=”Then back down to resistance 13, but still revs of at least 100, for the next 60 seconds.”
message\3\timeinterval=7
message\4\text=”So alternating resistance 13, with resistance 20. This is for 10 sets. Ok, start 5 minutes warm up.”
message\4\timeinterval=8
message\5\text=That’s 4 minutes. 60 seconds remaining.
message\5\timeinterval=270
message\6\text=Ready in 10 for the first set. Start to increase resistance to 20
message\6\timeinterval=320
message\7\text=Go set 1. Maintain at least revs of 100.
message\7\timeinterval=330
message\8\text=last 15
message\8\timeinterval=375
message\9\text=”Time. Reduce to resistance 13, but maintain at least revs of 100 ”
message\9\timeinterval=390
message\10\text=Ready in 10. Start to increase resistance to 20
message\10\timeinterval=440
message\11\text=Go set 2. Maintain revs of 100
message\11\timeinterval=450
message\12\text=last 15
message\12\timeinterval=495
message\13\text=Time. Reduce to resistance 13. Maintain revs of 100
message\13\timeinterval=510
message\14\text=Ready in 10. Start to increase resistance to 20
message\14\timeinterval=560
message\15\text=Go set 3
message\15\timeinterval=570
message\16\text=last 15
message\16\timeinterval=615
message\17\text=Time. Reduce resistance to 13
message\17\timeinterval=630
message\18\text=Ready in 10. Start to up it to 20
message\18\timeinterval=680
message\19\text=Go set 4
message\19\timeinterval=690
message\20\text=last 15
message\20\timeinterval=735
message\21\text=Time. Reduce to 13. Maintain those revs of 100. Keep pushing.
message\21\timeinterval=750
message\22\text=Ready in 10
message\22\timeinterval=800
message\23\text=Go set 5. Resistance 20
message\23\timeinterval=810
message\24\text=last 15
message\24\timeinterval=855
message\25\text=Time. Reduce to 13. Keep those revs at 100 though.
message\25\timeinterval=870
message\26\text=Ready in 10
message\26\timeinterval=920
message\27\text=”Go set 6. Come on, keep pushing up this hill”
message\27\timeinterval=930
message\28\text=last 15
message\28\timeinterval=975
message\29\text=Time. Reduce to 13. Revs 100
message\29\timeinterval=990
message\30\text=Ready in 10
message\30\timeinterval=1040
message\31\text=Go set 7. Keep pushing.
message\31\timeinterval=1050
message\32\text=last 15
message\32\timeinterval=1095
message\33\text=Time. Reduce to 13
message\33\timeinterval=1110
message\34\text=Ready in 10
message\34\timeinterval=1160
message\35\text=Go set 8
message\35\timeinterval=1170
message\36\text=last 15. Maintain that pace
message\36\timeinterval=1215
message\37\text=Time. Reduce to 13
message\37\timeinterval=1230
message\38\text=Ready in 10. Start to increase to 20
message\38\timeinterval=1280
message\39\text=Go set 9
message\39\timeinterval=1290
message\40\text=last 15
message\40\timeinterval=1335
message\41\text=Time. Reduce to 13. Doing well. Just one more set
message\41\timeinterval=1350
message\42\text=Ready in 10
message\42\timeinterval=1400
message\43\text=Go set 10. Maintain all the way.
message\43\timeinterval=1410
message\44\text=Last 15. Keep pushing
message\44\timeinterval=1455
message\45\text=Time. Reduce to 13 for last 60 seconds
message\45\timeinterval=1470
message\46\text=last 10 seconds
message\46\timeinterval=1520
message\47\text=”Time. Ok, get a quick drink, then jump on the running machine or run outside. Go in 60 seconds.”
message\47\timeinterval=1530
message\48\text=”Ok, you should set a medium pace, not too slow, and run the bike out of those legs, for 10 minutes.”
message\48\timeinterval=1590
message\49\text=That’s 5 minutes
message\49\timeinterval=1890
message\50\text=”In 30 seconds we will start 3 bursts of 2 minutes hard pace, with 1 minute’s easy”
message\50\timeinterval=2160
message\51\text=Go 2 minutes hard.
message\51\timeinterval=2190
message\52\text=Last 30
message\52\timeinterval=2280
message\53\text=Time. Easy jogging for 60 seconds
message\53\timeinterval=2310
message\54\text=Ready in 10
message\54\timeinterval=2360
message\55\text=Go hard 2 minutes
message\55\timeinterval=2370
message\56\text=last 30
message\56\timeinterval=2460
message\57\text=Time. Easy for 60 seconds
message\57\timeinterval=2490
message\58\text=Ready in 10
message\58\timeinterval=2540
message\59\text=Go 2 minutes hard. Push this one.
message\59\timeinterval=2550
message\60\text=last 30. Keep pushing.
message\60\timeinterval=2640
message\61\text=”Time. Easy for 60 seconds. Then continue at a medium pace, for the final 10 minutes.”
message\61\timeinterval=2670
message\62\text=”Ok, up the speed to a medium pace, and continue for your final 10 minutes.”
message\62\timeinterval=2730
message\63\text=last 60 seconds. Let’s up the pace and finish on a sprint. Push it out.
message\63\timeinterval=3270
message\64\text=Time. Great job. Keep jogging to cool down. Don’t forget to stretch
message\64\timeinterval=3330
message\size=64