<workout_file>
  <author>ATP — Adaptive Training Platform</author>
  <name>Pyramid 1-2-3-2-1</name>
  <description>Ascending/descending VO2 ladder</description>
  <sportType>bike</sportType>
  <tags />
  <workout>
    <Warmup Duration="600" PowerLow="0.33" PowerHigh="0.55" />
    <IntervalsT Repeat="1" OnDuration="60" OnPower="1.15" OffDuration="60" OffPower="0.5" />
    <IntervalsT Repeat="1" OnDuration="120" OnPower="1.15" OffDuration="120" OffPower="0.5" />
    <IntervalsT Repeat="1" OnDuration="180" OnPower="1.15" OffDuration="180" OffPower="0.5" />
    <IntervalsT Repeat="1" OnDuration="120" OnPower="1.15" OffDuration="120" OffPower="0.5" />
    <IntervalsT Repeat="1" OnDuration="60" OnPower="1.15" OffDuration="60" OffPower="0.5" />
    <Cooldown Duration="600" PowerLow="0.45" PowerHigh="0.27" />
  </workout>
</workout_file>