[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 7 mins of steady walking, followed by 3 mins of fast walking. 4 sets of each, in total”
message\2\timeinterval=6
message\3\text=”Get ready to go in 15 s. 7 mins steady walking, to start.”
message\3\timeinterval=7
message\4\text=Go 7 mins steady walking.
message\4\timeinterval=35
message\5\text=Last 30 s. Get ready for 3 mins fast walking.
message\5\timeinterval=425
message\6\text=Go fast walking. 3 mins.
message\6\timeinterval=455
message\7\text=Last 30 s.
message\7\timeinterval=605
message\8\text=Time. Now steady walking. 7 mins. Doing well.
message\8\timeinterval=635
message\9\text=Last 30 s. Get ready for another 3 mins fast walking.
message\9\timeinterval=1025
message\10\text=Go fast walking. 3 mins.
message\10\timeinterval=1055
message\11\text=Last 30 s. Keep going.
message\11\timeinterval=1205
message\12\text=Time. Now steady walking. 7 mins. Half way there.
message\12\timeinterval=1235
message\13\text=Last 30 s. Get ready for 3 mins fast walking.
message\13\timeinterval=1625
message\14\text=Go fast walking. 3 mins.
message\14\timeinterval=1655
message\15\text=”Last 30 s. ”
message\15\timeinterval=1805
message\16\text=Time. Now steady walking. 7 mins.
message\16\timeinterval=1835
message\17\text=Last 30 s. Get ready for 3 mins fast walking. Last one.
message\17\timeinterval=2225
message\18\text=Go fast walking. 3 mins.
message\18\timeinterval=2255
message\19\text=Last 30 s. All the way.
message\19\timeinterval=2405
message\20\text=”Time. Well done, good session. You are getting fitter, all the time.”
message\20\timeinterval=2435
message\size=20