qdomyos-zwift/train-programs-examples/3 – Tempo Run – 35m.xml at 8f7aad14bf8e5f7aff5b872151cbab1d878446a6 · Qhilm/qdomyos-zwift · GitHub

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<?xml version="1.0" encoding="UTF-8"?>
<rows>
    <!-- Warm-up -->
    <!-- Set initial speed before enabling HR zone control -->
    <row duration="00:00:05" speed="5.5" inclination="0" forcespeed="1"/>
    <row duration="00:02:55" inclination="0" zonehr="1" minspeed="5.5" maxspeed="6.5">
        <textevent timeoffset="10" message="Zone 1 – Respirations profondes, engagez le tronc."/>
    </row>
    <row duration="00:03:00" inclination="1" zonehr="2" minspeed="6.0" maxspeed="9.5">
        <textevent timeoffset="5" message="Zone 2"/>
    </row>
    <!-- Tempo block - Zone 3 -->
    <row duration="00:25:00" inclination="1" zonehr="3" minspeed="9.0" maxspeed="12.0">
        <textevent timeoffset="5" message="Zone 3 – Trouvez votre rythme tempo"/>
    </row>
    <!-- Cool-down -->
    <row duration="00:02:00" inclination="1" zonehr="2" minspeed="8" maxspeed="10.0">
        <textevent timeoffset="5" message="Zone 2"/>
    </row>
    <row duration="00:02:00" inclination="0" zonehr="1" minspeed="5.5" maxspeed="7.0">
        <textevent timeoffset="5" message="Zone 1 – Excellent tempo !"/>
    </row>
</rows>