[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 12 mins of steady walking, followed by 3 mins of fast walking. 6 sets of each, in total”
message\2\timeinterval=6
message\3\text=”Get ready to go in 15 s. 12 mins steady walking, to start.”
message\3\timeinterval=7
message\4\text=Go 12 mins steady walking.
message\4\timeinterval=35
message\5\text=5 mins to go.
message\5\timeinterval=455
message\6\text=Last 30 s. Get ready for 3 mins fast walking.
message\6\timeinterval=725
message\7\text=Go fast walking. 3 mins.
message\7\timeinterval=755
message\8\text=Last 30 s.
message\8\timeinterval=905
message\9\text=Time. Now steady walking. 12 mins. That’s one set done.
message\9\timeinterval=935
message\10\text=5 mins to go.
message\10\timeinterval=1355
message\11\text=Last 30 s. Get ready for another 3 mins fast walking.
message\11\timeinterval=1625
message\12\text=Go fast walking. 3 mins.
message\12\timeinterval=1655
message\13\text=Last 30 s. Keep going.
message\13\timeinterval=1805
message\14\text=”Time. Now steady walking. 12 mins. 2 sets down, 4 to go.”
message\14\timeinterval=1835
message\15\text=5 mins to go.
message\15\timeinterval=2255
message\16\text=Last 30 s. Get ready for 3 mins fast walking.
message\16\timeinterval=2525
message\17\text=Go fast walking. 3 mins.
message\17\timeinterval=2555
message\18\text=Last 30 s. All the way.
message\18\timeinterval=2705
message\19\text=”Time. Now steady walking. 12 mins. 3 sets down, 3 to go.”
message\19\timeinterval=2735
message\20\text=5 mins to go.
message\20\timeinterval=3155
message\21\text=Last 30 s. Get ready for 3 mins fast walking.
message\21\timeinterval=3425
message\22\text=Go fast walking. 3 mins.
message\22\timeinterval=3455
message\23\text=”Last 30 s. ”
message\23\timeinterval=3605
message\24\text=Time. Now steady walking. 12 mins. Last 2 sets.
message\24\timeinterval=3635
message\25\text=5 mins to go.
message\25\timeinterval=4055
message\26\text=Last 30 s. Get ready for 3 mins of fast walking.
message\26\timeinterval=4325
message\27\text=Go fast walking. 3 mins. Push yourself.
message\27\timeinterval=4355
message\28\text=Last 30 s. Keep going.
message\28\timeinterval=4505
message\29\text=Time. Now steady walking. 12 mins. This is your last set.
message\29\timeinterval=4535
message\30\text=5 mins to go.
message\30\timeinterval=4955
message\31\text=Last 30 s. Get ready for your last 3 mins of fast walking.
message\31\timeinterval=5225
message\32\text=Go fast walking. 3 mins. Keep pushing.
message\32\timeinterval=5255
message\33\text=Last 30 s. All the way.
message\33\timeinterval=5405
message\34\text=”Time. Well done, good session. You are getting fitter, all the time.”
message\34\timeinterval=5435
message\size=34