Skip to content

Instantly share code, notes, and snippets.

@erkolson

erkolson/120_min_endurance.zwo

Last active June 3, 2020 13:37
Show Gist options
  • Star 0 You must be signed in to star a gist
  • Fork 0 You must be signed in to fork a gist
  • Save erkolson/369d65fa35e7df10c3dcbc29e8fde2c3 to your computer and use it in GitHub Desktop.
Save erkolson/369d65fa35e7df10c3dcbc29e8fde2c3 to your computer and use it in GitHub Desktop.
Download ZIP
Some zwift workouts to break the monotony
Raw
120_min_endurance.zwo
<workout_file>
<author>E.Olson</author>
<name>120 min Endurance</name>
<description></description>
<sportType>bike</sportType>
<tags/>
<workout>
<IntervalsT Repeat="2" OnDuration="720" OffDuration="180" OnPower="0.77449995" OffPower="0.65449995" pace="0" OverUnder="1"/>
<SteadyState Duration="300" Power="0.90449995" pace="0"/>
<IntervalsT Repeat="2" OnDuration="720" OffDuration="180" OnPower="0.77449995" OffPower="0.65449995" pace="0" OverUnder="1"/>
<SteadyState Duration="300" Power="0.90449995" pace="0"/>
<IntervalsT Repeat="2" OnDuration="720" OffDuration="180" OnPower="0.77449995" OffPower="0.65449995" pace="0" OverUnder="1"/>
<SteadyState Duration="300" Power="0.90449995" pace="0"/>
<SteadyState Duration="720" Power="0.77449995" pace="0"/>
<SteadyState Duration="180" Power="0.65449995" pace="0"/>
</workout>
</workout_file>
Raw
2x20.zwo
<workout_file>
<author>E.Olson</author>
<name>2x20</name>
<description>2x20</description>
<sportType>bike</sportType>
<tags/>
<workout>
<SteadyState Duration="60" Power="0.81449997" pace="0"/>
<SteadyState Duration="1200" Power="0.98621213" pace="0"/>
<SteadyState Duration="300" Power="0.64984846" pace="0"/>
<SteadyState Duration="1200" Power="0.98449993" pace="0"/>
</workout>
</workout_file>
Raw
7x12_Endurance_84_mins.zwo
<workout_file>
<author>E.Olson</author>
<name>7x(9+3) Endurance (84 mins)</name>
<description></description>
<sportType>bike</sportType>
<tags/>
<workout>
<IntervalsT Repeat="7" OnDuration="540" OffDuration="180" OnPower="0.80449992" OffPower="0.74449998" pace="0" OverUnder="1"/>
</workout>
</workout_file>
Raw
Endurance_35m.zwo
<workout_file>
<author>E.Olson</author>
<name>Endurance 35m</name>
<description></description>
<sportType>bike</sportType>
<tags>
<tag name="Endurance"/>
</tags>
<workout>
<SteadyState Duration="300" Power="0.77409089" pace="0"/>
<SteadyState Duration="120" Power="0.6045" pace="0"/>
<SteadyState Duration="300" Power="0.77449995" pace="0"/>
<SteadyState Duration="120" Power="0.6045" pace="0"/>
<SteadyState Duration="300" Power="0.77449995" pace="0"/>
<SteadyState Duration="120" Power="0.6045" pace="0"/>
<SteadyState Duration="300" Power="0.77449995" pace="0"/>
<SteadyState Duration="120" Power="0.6045" pace="0"/>
<SteadyState Duration="300" Power="0.77449995" pace="0"/>
<SteadyState Duration="120" Power="0.6045" pace="0"/>
</workout>
</workout_file>
Raw
super_domestique.zwo
<workout_file>
<author>Super Domestique</author>
<name>3x20 FTP Intervals</name>
<description>A harder version of the classic 2x20's meant to create super domestiques. 3x20 minute FTP efforts and 5 minute recoveries, with warmup and cooldown</description>
<sportType>bike</sportType>
<tags/>
<workout>
<Warmup Duration="300" PowerLow="0.39449999" PowerHigh="0.85449994" pace="0"/>
<SteadyState Duration="300" Power="0.64999998" pace="0">
<textevent timeoffset="0" message="85 RPM. Normal Cadence"/>
<textevent timeoffset="0" message="110+ RPM! High Cadence!"/>
<textevent timeoffset="0" message="85 RPM. Normal Cadence"/>
<textevent timeoffset="0" message="110+ RPM! High Cadence!"/>
<textevent timeoffset="0" message="85 RPM. Normal Cadence"/>
</SteadyState>
<SteadyState Duration="1200" Power="1.0044999" pace="0"/>
<SteadyState Duration="300" Power="0.50449997" pace="0"/>
<SteadyState Duration="1200" Power="1" pace="0"/>
<SteadyState Duration="300" Power="0.50449997" pace="0"/>
<SteadyState Duration="1200" Power="1.0044999" pace="0"/>
<Cooldown Duration="420" PowerLow="0.75" PowerHigh="0.54999995" pace="0"/>
</workout>
</workout_file>
Raw
VO2_MAXIMUM_PAIN.zwo
<workout_file>
<author>E.Olson</author>
<name>V02 MAXIMUM PAIN</name>
<description>5 x 5 min intervals. 1 &amp; 2 @ 115% FTP, 3-5 @ 117% FTP.</description>
<sportType>bike</sportType>
<tags>
<tag name="INTERVALS"/>
<tag name="V02"/>
<tag name="Max"/>
</tags>
<workout>
<Warmup Duration="600" PowerLow="0.25150001" PowerHigh="0.75150001" pace="8268"/>
<SteadyState Duration="60.000004" Power="0.50150001" pace="8268"/>
<SteadyState Duration="60.000004" Power="1.0015" pace="8268"/>
<SteadyState Duration="60.000004" Power="0.50150001" pace="8268"/>
<SteadyState Duration="60" Power="1.1020441" pace="8268"/>
<SteadyState Duration="60.000004" Power="0.50150001" pace="8268"/>
<SteadyState Duration="60" Power="1.202673" pace="8268"/>
<SteadyState Duration="300" Power="0.50150001" pace="8268"/>
<SteadyState Duration="300" Power="1.1555032" pace="8268"/>
<SteadyState Duration="300" Power="0.50150001" pace="8268"/>
<SteadyState Duration="300" Power="1.1523585" pace="8268"/>
<SteadyState Duration="300" Power="0.50150001" pace="8268"/>
<SteadyState Duration="300" Power="1.1745" pace="8268"/>
<SteadyState Duration="300" Power="0.5" pace="8268"/>
<SteadyState Duration="300" Power="1.1745" pace="8268"/>
<SteadyState Duration="300" Power="0.50150001" pace="8268"/>
<SteadyState Duration="300" Power="1.1745" pace="8268"/>
<SteadyState Duration="120.00001" Power="0.50150001" pace="8268"/>
<Cooldown Duration="600" PowerLow="0.75" PowerHigh="0.25" pace="8268"/>
</workout>
</workout_file>
Raw
VO2_MORE_PAIN.zwo
<workout_file>
<author>E.Olson</author>
<name>V02 MORE PAIN</name>
<description>4 x 6 min intervals @ 115% FTP.</description>
<sportType>bike</sportType>
<tags>
<tag name="INTERVALS"/>
<tag name="V02"/>
<tag name="Max"/>
</tags>
<workout>
<Warmup Duration="600" PowerLow="0.25150001" PowerHigh="0.75150001" pace="8268"/>
<SteadyState Duration="60.000004" Power="0.50150001" pace="8268"/>
<SteadyState Duration="60.000004" Power="1.0015" pace="8268"/>
<SteadyState Duration="60.000004" Power="0.50150001" pace="8268"/>
<SteadyState Duration="60.000004" Power="1.1020441" pace="8268"/>
<SteadyState Duration="60.000004" Power="0.50150001" pace="8268"/>
<SteadyState Duration="60.000004" Power="1.202673" pace="8268"/>
<SteadyState Duration="300" Power="0.50150001" pace="8268"/>
<SteadyState Duration="360" Power="1.1544999" pace="8268"/>
<SteadyState Duration="360" Power="0.50150001" pace="8268"/>
<SteadyState Duration="360" Power="1.1544999" pace="8268"/>
<SteadyState Duration="360" Power="0.5" pace="8268"/>
<SteadyState Duration="360" Power="1.1544999" pace="8268"/>
<SteadyState Duration="360" Power="0.50150001" pace="8268"/>
<SteadyState Duration="360" Power="1.1544999" pace="8268"/>
<SteadyState Duration="120" Power="0.50141507" pace="8268"/>
<Cooldown Duration="600" PowerLow="0.75" PowerHigh="0.25" pace="8268"/>
</workout>
</workout_file>
Sign up for free to join this conversation on GitHub. Already have an account? Sign in to comment