<workout_file>
  <author>Veloarchitect</author>
  <name>20-Minute FTP Test</name>
  <description>Classic 20-minute FTP test with 5-minute opening surge.</description>
  <sportType>bike</sportType>
  <tags>
    <tag name="test"/>
  </tags>
  <workout>
    <Ramp Duration="900" PowerLow="0.5" PowerHigh="0.8" Cadence="85-95rpm">
      <textevent message="Warm-up ramp." timeoffset="0" duration="10"/>
    </Ramp>
    <SteadyState Duration="300" Power="1.1" Cadence="95-105rpm">
      <textevent message="Opening surge — deplete the phosphocreatine." timeoffset="0" duration="10"/>
    </SteadyState>
    <SteadyState Duration="600" Power="0.55" Cadence="80-90rpm">
      <textevent message="Recovery spin before the 20-minute effort." timeoffset="0" duration="10"/>
    </SteadyState>
    <SteadyState Duration="1200" Power="1" Cadence="90-100rpm">
      <textevent message="20-minute effort — best sustainable power." timeoffset="0" duration="10"/>
    </SteadyState>
    <SteadyState Duration="900" Power="0.5" Cadence="80-90rpm">
      <textevent message="Cool-down." timeoffset="0" duration="10"/>
    </SteadyState>
  </workout>
</workout_file>