<workout_file>
  <author>Veloarchitect</author>
  <name>8-Minute FTP Test</name>
  <description>Two 8-minute best-effort intervals — short-duration FTP test.</description>
  <sportType>bike</sportType>
  <tags>
    <tag name="test"/>
  </tags>
  <workout>
    <Ramp Duration="720" PowerLow="0.5" PowerHigh="0.8" Cadence="85-95rpm">
      <textevent message="Warm-up ramp." timeoffset="0" duration="10"/>
    </Ramp>
    <SteadyState Duration="180" Power="0.9" Cadence="90-100rpm">
      <textevent message="Opening effort — open the legs." timeoffset="0" duration="10"/>
    </SteadyState>
    <SteadyState Duration="300" Power="0.5" Cadence="80-90rpm">
      <textevent message="Recovery spin." timeoffset="0" duration="10"/>
    </SteadyState>
    <SteadyState Duration="480" Power="1.05" Cadence="90-100rpm">
      <textevent message="8-minute effort #1 — best sustainable power." timeoffset="0" duration="10"/>
    </SteadyState>
    <SteadyState Duration="600" Power="0.5" Cadence="80-90rpm">
      <textevent message="Full recovery between efforts." timeoffset="0" duration="10"/>
    </SteadyState>
    <SteadyState Duration="480" Power="1.05" Cadence="90-100rpm">
      <textevent message="8-minute effort #2 — match or beat effort #1." timeoffset="0" duration="10"/>
    </SteadyState>
    <SteadyState Duration="720" Power="0.5" Cadence="80-90rpm">
      <textevent message="Cool-down — flush the lactate." timeoffset="0" duration="10"/>
    </SteadyState>
  </workout>
</workout_file>