qdomyos-zwift/train-programs-examples/2 – Interval Training – 35m.xml at 8f7aad14bf8e5f7aff5b872151cbab1d878446a6 · Qhilm/qdomyos-zwift · GitHub

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<?xml version="1.0" encoding="UTF-8"?>
<rows>
    <!-- Warm-up walk -->
    <row duration="00:03:00" speed="5.5" inclination="0" forcespeed="1">
        <textevent timeoffset="10" message="HR 100-120 – Activez votre tronc."/>
    </row>
    <!-- Set initial speed before enabling HR zone control -->
    <row duration="00:00:05" speed="7.5" inclination="0" forcespeed="1">
    </row>
    <row duration="00:03:55" inclination="0" zonehr="2" looptimehr="5" minspeed="6.0" maxspeed="9.0">
        <textevent timeoffset="5" message="Zone 2"/>
    </row>
    <!-- Interval block: 6 x (90s hard / 90s recovery) -->
    <repeat times="6">
        <!-- Set initial speed before enabling HR zone control -->
        <row duration="00:00:05" speed="11.5" inclination="1" forcespeed="1">
        </row>
        <row duration="00:01:25" inclination="1" zonehr="4" looptimehr="5" minspeed="10.0" maxspeed="13.0">
            <textevent timeoffset="5" message="Zone 4"/>
        </row>
        <!-- Set initial speed before enabling HR zone control -->
        <row duration="00:00:05" speed="6.8" inclination="0" forcespeed="1">
        </row>
        <row duration="00:01:25" inclination="0" zonehr="2" looptimehr="5" minspeed="5.5" maxspeed="8.0">
            <textevent timeoffset="5" message="Zone 2"/>
        </row>
    </repeat>

    <!-- Set initial speed before enabling HR zone control -->
    <row duration="00:00:05" speed="8.5" inclination="1" forcespeed="1">
    </row>
    <row duration="00:04:55" inclination="1" zonehr="2" looptimehr="10" minspeed="7.0" maxspeed="10.0">
        <textevent timeoffset="5" message="Zone 2 – Bon travail sur les intervalles !"/>
    </row>

    <!-- Set initial speed before enabling HR zone control -->
    <row duration="00:00:05" speed="7.0" inclination="0" forcespeed="1">
    </row>
    <row duration="00:02:55" inclination="0" zonehr="1" looptimehr="10" minspeed="5.0" maxspeed="9.0">
        <textevent timeoffset="5" message="Zone 1"/>
    </row>
    <row duration="00:02:00" speed="5.0" inclination="0" forcespeed="1">
        <textevent timeoffset="5" message="Terminé ! Roulez vos fessiers au rouleau de mousse."/>
    </row>
</rows>