qdomyos-zwift/train-programs-examples/5 – Long Slow Distance – 45m.xml at 8f7aad14bf8e5f7aff5b872151cbab1d878446a6 · Qhilm/qdomyos-zwift · GitHub

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<?xml version="1.0" encoding="UTF-8"?>
<rows>
    <!-- Warm-up walk -->
    <!-- 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" looptimehr="10" minspeed="5.5" maxspeed="6.5">
        <textevent timeoffset="5" message="Zone 1 – Sortie longue aujourd'hui"/>
    </row>
    <!-- Warm-up ramp -->
    <row duration="00:04:00" inclination="1" zonehr="1" looptimehr="10" minspeed="6.0" maxspeed="8.5">
        <textevent timeoffset="5" message="Zone 1"/>
    </row>
    <!-- Main run - Zone 2 throughout -->
    <row duration="00:33:00" inclination="1" zonehr="2" looptimehr="10" minspeed="7.0" maxspeed="10.0">
        <textevent timeoffset="5" message="Zone 2"/>
    </row>
    <!-- Cool-down -->
    <row duration="00:03:00" inclination="1" zonehr="1" looptimehr="10" minspeed="5.5" maxspeed="9.0">
        <textevent timeoffset="5" message="Zone 1"/>
    </row>
    <row duration="00:02:00" inclination="0" zonehr="1" looptimehr="10" minspeed="5.5" maxspeed="6.5">
        <textevent timeoffset="5" message="Zone 1 – Excellent travail d'endurance ! Étirez-vous bien"/>
    </row>
</rows>