qdomyos-zwift/train-programs-examples/4 – Progressive Run – 40m.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="Zone 1 – Commencez facile, finissez fort."/>
    </row>
    <!-- Warm-up jog -->
    <row duration="00:06:00" inclination="0" zonehr="1" minspeed="6.0" maxspeed="8.5">
        <textevent timeoffset="5" message="Zone 1"/>
    </row>
    <!-- Progressive blocks -->
    <row duration="00:07:00" inclination="1" zonehr="2" minspeed="7.0" maxspeed="10.0">
        <textevent timeoffset="5" message="Zone 2 – Phase 1 : effort facile"/>
    </row>
    <!-- Phase 3 -->
    <row duration="00:07:00" inclination="1" zonehr="3" minspeed="8.5" maxspeed="11.0">
        <textevent timeoffset="5" message="Zone 3 – Phase 3 : effort modéré"/>
    </row>
    <!-- Phase 4 -->
    <row duration="00:06:00" inclination="1" zonehr="4" minspeed="9.5" maxspeed="12.0">
        <textevent timeoffset="5" message="Zone 4 – Phase 4 : allure tempo"/>
    </row>
    <!-- Sprint final -->
    <row duration="00:06:00" inclination="1" zonehr="5" minspeed="10.5" maxspeed="14.0">
        <textevent timeoffset="5" message="Zone 5 – Sprint final !"/>
    </row>

    <!-- Cool-down -->
    <row duration="00:05:00" inclination="0" zonehr="1" looptimehr="5" minspeed="5.5" maxspeed="8.5">
        <textevent timeoffset="5" message="Zone 1"/>
    </row>
</rows>