<workout_file>
  <author>Veloarchitect</author>
  <name>Race-Sim Openers</name>
  <description>Three race-pace openers with full recovery — the race-week primer.</description>
  <sportType>bike</sportType>
  <tags>
    <tag name="race-prep"/>
  </tags>
  <workout>
    <Ramp Duration="1200" PowerLow="0.5" PowerHigh="0.8" Cadence="85-95rpm">
      <textevent message="Warm-up ramp with progressive spin-ups." timeoffset="0" duration="10"/>
    </Ramp>
    <IntervalsT Reps="3" OnDuration="60" OffDuration="480" OnPower="1.5" OffPower="0.5" Cadence="95-115rpm">
      <textevent message="3 race-pace openers — full gas, full recovery." timeoffset="0" duration="10"/>
    </IntervalsT>
    <SteadyState Duration="300" Power="0.5" Cadence="80-90rpm">
      <textevent message="Cool-down — preserve the priming signal." timeoffset="0" duration="10"/>
    </SteadyState>
  </workout>
</workout_file>