<workout_file>
    <author>AI DIAGNOSTICS</author>
    <name>AI DIAGNOSTICS protocol (1/2)</name>
    <description>AI DIAGNOSTICS performance test to determine your threshold, VO2max and VLamax.

First session of the two day protocol: 

A 15 minute warm-up is followed by 2x 20s all-out sprints. 
The main test is 12 minute all-out time trial. Target the highest possible average power during the 12 minute test. 
For further details check the AI DIAGNOSTICS protocol. 

Save your session and import it as a new AI DIAGNOSTICS analysis to receive your performance report. 

Unlock your potential!  

</description>
    <sportType>bike</sportType>
    <tags>
        <tag name="#AIDIAGNOSTICS"/>
        <tag name="#unlockyourpotential"/>
        <tag name="#performancetest"/>
        <tag name="#threshold"/>
        <tag name="#VLamax"/>
        <tag name="#VO2max"/>
    </tags>
    <workout>
        <Warmup Duration="600" PowerLow="0.25" PowerHigh="0.75">
            <textevent timeoffset="5" message="Warm-up! "/>
        </Warmup>
        <FreeRide Duration="300" FlatRoad="1">
            <textevent timeoffset="0" message="Continue with easy spinning and prepare the upcoming sprints"/>
            <textevent timeoffset="30" message="Include 1-2x sprints over 6-8s to find the right gear for the upcoming sprints"/>
            <textevent timeoffset="35" message="Prepare the test sprints and choose a gear"/>
            <textevent timeoffset="40" message="Reduce your cadence to 40rpm and lower the power"/>
            <textevent timeoffset="45" message="Start the sprint in 5 seconds"/>
            <textevent timeoffset="50" message="Sprint all-out for 8 seconds"/>
            <textevent timeoffset="59" message="Easy spinning"/>
            <textevent timeoffset="65" message="Repeat the test sprint in 1-2 minutes if you want to try a different gear"/>
            <textevent timeoffset="180" message="Easy spinning"/>
            <textevent timeoffset="240" message="Prepare the first 20 second sprint!"/>
            <textevent timeoffset="270" message="Lower your cadence to 30-40 rpm"/>
            <textevent timeoffset="280" message="Lower your power to 0,5-0,7 w/kg"/>
            <textevent timeoffset="295" message="Be ready in 5 seconds"/>
        </FreeRide>
        <FreeRide Duration="20" show_avg="1" FlatRoad="1">
            <textevent timeoffset="0" message="Sprint all-out! "/>
            <textevent timeoffset="10" message="Come on, 10 seconds left! "/>
        </FreeRide>
        <SteadyState Duration="540" Power="0.55">
            <textevent timeoffset="240" message="Prepare the 2nd sprint!"/>
            <textevent timeoffset="10" message="Easy spinning for 5 minutes"/>
            <textevent timeoffset="5" message="Good job! "/>
        </SteadyState>
        <FreeRide Duration="60" FlatRoad="1">
            <textevent timeoffset="30" message="Lower your cadence to 30-40 rpm"/>
            <textevent timeoffset="40" message="Lower your power to 0,5-0,7 w/kg"/>
            <textevent timeoffset="55" message="Sprint in 5 seconds! "/>
        </FreeRide>
        <FreeRide Duration="20" show_avg="1" FlatRoad="1">
            <textevent timeoffset="0" message="Sprint all-out! "/>
            <textevent timeoffset="10" message="Come on, 10 seconds left! "/>
        </FreeRide>
        <SteadyState Duration="600" Power="0.55">
            <textevent timeoffset="8" message="Easy spin!"/>
            <textevent timeoffset="540" message="Get ready and prepare your 12min effort"/>
            <textevent timeoffset="3" message="Good job! "/>
            <textevent timeoffset="580" message="That&apos;s gonna be fun! "/>
            <textevent timeoffset="590" message="Target the highest average power for the next 12 minutes"/>
        </SteadyState>
        <FreeRide Duration="720" show_avg="1" FlatRoad="1">
            <textevent timeoffset="0" message="Target the highest average power for the next 12 min"/>
            <textevent timeoffset="240" message="Adjust your power output if necessary"/>
            <textevent timeoffset="360" message="Come on! Halfway through"/>
            <textevent timeoffset="480" message="All-out for the last minutes! "/>
            <textevent timeoffset="660" message="Last minute! Come on, all-out! "/>
            <textevent timeoffset="15" message="Don&apos;t start too hard! "/>
            <textevent timeoffset="120" message="Come on!"/>
        </FreeRide>
        <FreeRide Duration="440" FlatRoad="1">
            <textevent timeoffset="5" message="Well done! Take it easy and cool down!"/>
            <textevent timeoffset="15" message="Remember to save your session!"/>
        </FreeRide>
    </workout>
</workout_file>
