<workout_file>
  <author>ATP — Adaptive Training Platform</author>
  <name>20-min FTP Test</name>
  <description>Field test: opener + 20 min all-out (~95% FTP)</description>
  <sportType>bike</sportType>
  <tags />
  <workout>
    <Warmup Duration="900" PowerLow="0.36" PowerHigh="0.6" />
    <IntervalsT Repeat="1" OnDuration="300" OnPower="1.1" OffDuration="300" OffPower="0.5" />
    <SteadyState Duration="1200" Power="1" />
    <Cooldown Duration="600" PowerLow="0.45" PowerHigh="0.27" />
  </workout>
</workout_file>