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Some zwift workouts to break the monotony
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<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> |
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<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> |
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<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> |
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<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> |
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<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> |
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<workout_file> | |
<author>E.Olson</author> | |
<name>V02 MAXIMUM PAIN</name> | |
<description>5 x 5 min intervals. 1 & 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> |
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<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> |
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