[workout]
message\1\text=”Interval bike session begins in 30 seconds. It will be 2 sets of 5, 4, 3, 2 and 1 minute’s efforts.”
message\1\timeinterval=5
message\2\text=”All at the same revs, but increase the resistance for each work period”
message\2\timeinterval=10
message\3\text=”ok, start 5 minutes steady cycling. Running instruction will follow the bike session”
message\3\timeinterval=30
message\4\text=2 minutes remaining
message\4\timeinterval=210
message\5\text=First 5 minutes of hard cycling starts in 15 seconds
message\5\timeinterval=315
message\6\text=Go 5 minutes hard
message\6\timeinterval=330
message\7\text=2.5 minutes
message\7\timeinterval=480
message\8\text=last 15 seconds
message\8\timeinterval=615
message\9\text=Time. keep turning over but drop the resistance. 2 and a half minutes recovery.
message\9\timeinterval=630
message\10\text=Ready in 10 to Go hard for 4 minutes. Start increasing the resistance again.
message\10\timeinterval=770
message\11\text=Go hard 4 minutes
message\11\timeinterval=780
message\12\text=2 minutes
message\12\timeinterval=900
message\13\text=last 15 seconds
message\13\timeinterval=1005
message\14\text=Time. reduce the resistance. 2 minutes recovery
message\14\timeinterval=1020
message\15\text=Go hard for 3 minutes in 15 seconds
message\15\timeinterval=1125
message\16\text=Increase that resistance and Go hard 3 minutes
message\16\timeinterval=1140
message\17\text=1.5 minutes. Keep pushing
message\17\timeinterval=1230
message\18\text=last 15 seconds
message\18\timeinterval=1305
message\19\text=Time. Reduce resistance. 1.5 minutes recovery
message\19\timeinterval=1320
message\20\text=Go hard for 2 minutes in 15 seconds
message\20\timeinterval=1395
message\21\text=Increase resistance and Go hard for 2 minutes
message\21\timeinterval=1410
message\22\text=1 minute
message\22\timeinterval=1470
message\23\text=last 15. Push it out
message\23\timeinterval=1515
message\24\text=Time. Reduce resistance. 1 minutes recovery
message\24\timeinterval=1530
message\25\text=go hard for 1 minute in 15 seconds
message\25\timeinterval=1575
message\26\text=Go 1 minutes hard push. Your highest resistance.
message\26\timeinterval=1590
message\27\text=last 15
message\27\timeinterval=1635
message\28\text=Time. Reduce resistance. That’s one set. 3 minutes recovery then same again.
message\28\timeinterval=1650
message\29\text=Go hard for 5 minutes in 15 seconds
message\29\timeinterval=1815
message\30\text=Go 5 minutes hard.
message\30\timeinterval=1830
message\31\text=2.5 minutes. Maintain the pace.
message\31\timeinterval=1980
message\32\text=last 15
message\32\timeinterval=2115
message\33\text=Time. Reduce resistance. 2.5 minutes recovery
message\33\timeinterval=2130
message\34\text=Go hard for 4 minutes in 15 seconds
message\34\timeinterval=2265
message\35\text=Go hard 4 minutes
message\35\timeinterval=2280
message\36\text=2 minutes. Keep pushing.
message\36\timeinterval=2400
message\37\text=last 15
message\37\timeinterval=2505
message\38\text=Time. Reduce resistance. 2 minutes recovery
message\38\timeinterval=2520
message\39\text=Go hard for 3 minutes in 15 seconds
message\39\timeinterval=2625
message\40\text=Increase resistance. Go hard 3 minutes
message\40\timeinterval=2640
message\41\text=1.5 minutes. half way. keep the pace up
message\41\timeinterval=2730
message\42\text=last 15
message\42\timeinterval=2805
message\43\text=Time. Reduce resistance. 1.5 minutes recovery
message\43\timeinterval=2820
message\44\text=go hard for 2 minutes in 15 seconds. Start increasing resistance
message\44\timeinterval=2895
message\45\text=Go hard 2 minutes
message\45\timeinterval=2910
message\46\text=60 seconds. keep strong
message\46\timeinterval=2970
message\47\text=last 15
message\47\timeinterval=3015
message\48\text=Time. Reduce resistance. 1 minutes recovery
message\48\timeinterval=3030
message\49\text=Go hard for 1 minute in 15 seconds
message\49\timeinterval=3075
message\50\text=Go hard 1 minute. Come on. Get some speed on this one
message\50\timeinterval=3090
message\51\text=last 15. Keep pushing.
message\51\timeinterval=3135
message\52\text=”Time. Ok, off the bike and we will be on the running machine, or outside. Ready in 60 s”
message\52\timeinterval=3150
message\53\text=”Ok, start the run. 40 minutes total, with 3 hard 2 minutes bursts thrown in.”
message\53\timeinterval=3210
message\54\text=First 15 minutes at your pace.
message\54\timeinterval=3211
message\55\text=”Ready for 2 minutes burst, in 15 seconds”
message\55\timeinterval=4095
message\56\text=Go 2 minutes hard
message\56\timeinterval=4110
message\57\text=last 30 seconds
message\57\timeinterval=4200
message\58\text=”Time. recovery jog, then back to steady for 5 minutes”
message\58\timeinterval=4230
message\59\text=Go 2 minutes hard. Did that catch you by surprise?
message\59\timeinterval=4530
message\60\text=”Time. Good effort. Now steady for another 14 minutes, before the final 2 minutes hard”
message\60\timeinterval=4650
message\61\text=”Ready in 60 seconds, for the last part of the run, pushing hard for 2 minutes.”
message\61\timeinterval=5430
message\62\text=Go hard 2 minutes
message\62\timeinterval=5490
message\63\text=last 30 seconds. Push it for the last section
message\63\timeinterval=5580
message\64\text=”Time. Great session. Jog warm down, then don’t forget to stretch”
message\64\timeinterval=5610
message\size=64