[workout]
message\1\text=”Welcome to today’s workout. Today we will do, a mix of walking, at different speeds.”
message\1\timeinterval=5
message\2\text=”Start with 11 mins of steady walking, followed by 4 mins of fast walking. 4 sets of each, in total”
message\2\timeinterval=6
message\3\text=”Get ready to go in 15 s. 11 mins steady walking, to start.”
message\3\timeinterval=7
message\4\text=Go 11 mins steady walking.
message\4\timeinterval=35
message\5\text=5 mins to go.
message\5\timeinterval=395
message\6\text=Last 30 s. Get ready for 4 mins fast walking.
message\6\timeinterval=665
message\7\text=Go fast walking. 4 mins.
message\7\timeinterval=695
message\8\text=Last 30 s.
message\8\timeinterval=905
message\9\text=Time. Now steady walking. 11 mins. That’s one set done.
message\9\timeinterval=935
message\10\text=5 mins to go.
message\10\timeinterval=1295
message\11\text=Last 30 s. Get ready for another 4 mins fast walking.
message\11\timeinterval=1565
message\12\text=Go fast walking. 4 mins. Push yourself.
message\12\timeinterval=1595
message\13\text=Last 30 s. All the way.
message\13\timeinterval=1805
message\14\text=”Time. Now steady walking. 11 mins. 2 sets down, 2 to go.”
message\14\timeinterval=1835
message\15\text=5 mins to go.
message\15\timeinterval=2195
message\16\text=Last 30 s. Get ready for 4 mins fast walking.
message\16\timeinterval=2465
message\17\text=Go fast walking. 4 mins. Doing well.
message\17\timeinterval=2495
message\18\text=Last 30 s. All the way.
message\18\timeinterval=2705
message\19\text=Time. Now steady walking. 11 mins. This is your last set.
message\19\timeinterval=2735
message\20\text=5 mins to go.
message\20\timeinterval=3095
message\21\text=Last 30 s. Get ready for your last 4 mins of fast walking.
message\21\timeinterval=3365
message\22\text=Go fast walking. 4 mins. Keep going.
message\22\timeinterval=3395
message\23\text=Last 30 s. All the way.
message\23\timeinterval=3605
message\24\text=”Time. Well done, good session. You are getting fitter, all the time.”
message\24\timeinterval=3635
message\size=24