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julle
2025-11-13 21:11:40 +01:00
commit ec7ae1b90f
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Zwift-Workouts/Fas1/01_Grunduthållighet_45min.zwo
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<workout_file>
<author>En Svensk Klassiker Träningsplan</author>
<name>Fas 1: Grunduthållighet 45 min</name>
<description>Grundläggande uthållighetspass för att bygga aerob bas. Lugnt och stabilt tempo.</description>
<sportType>bike</sportType>
<tags>
<tag name="Fas1"/>
<tag name="Endurance"/>
<tag name="Recovery"/>
</tags>
<workout>
<Warmup Duration="600" PowerLow="0.50" PowerHigh="0.65" pace="0"/>
<SteadyState Duration="1800" Power="0.65" pace="0"/>
<Cooldown Duration="300" PowerLow="0.65" PowerHigh="0.50" pace="0"/>
</workout>
</workout_file>
Zwift-Workouts/Fas1/02_Tempo_60min.zwo
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<workout_file>
<author>En Svensk Klassiker Träningsplan</author>
<name>Fas 1: Tempo 60 min</name>
<description>Tempopass med strukturerade intervaller för att bygga kondition. Vecka 5-8.</description>
<sportType>bike</sportType>
<tags>
<tag name="Fas1"/>
<tag name="Tempo"/>
<tag name="Intervals"/>
</tags>
<workout>
<Warmup Duration="600" PowerLow="0.50" PowerHigh="0.70" pace="0"/>
<SteadyState Duration="300" Power="0.70" pace="0"/>
<SteadyState Duration="120" Power="0.55" pace="0"/>
<SteadyState Duration="300" Power="0.70" pace="0"/>
<SteadyState Duration="120" Power="0.55" pace="0"/>
<SteadyState Duration="300" Power="0.70" pace="0"/>
<SteadyState Duration="120" Power="0.55" pace="0"/>
<SteadyState Duration="300" Power="0.70" pace="0"/>
<SteadyState Duration="300" Power="0.60" pace="0"/>
<Cooldown Duration="600" PowerLow="0.60" PowerHigh="0.50" pace="0"/>
</workout>
</workout_file>
Zwift-Workouts/Fas1/03_Intervaller_Lätt_60min.zwo
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<workout_file>
<author>En Svensk Klassiker Träningsplan</author>
<name>Fas 1: Lätta intervaller 60 min</name>
<description>Introduktion till intervallträning med korta ansträngningar. Fokus på teknik och känsla.</description>
<sportType>bike</sportType>
<tags>
<tag name="Fas1"/>
<tag name="Intervals"/>
<tag name="Sweetspot"/>
</tags>
<workout>
<Warmup Duration="600" PowerLow="0.50" PowerHigh="0.70" pace="0"/>
<IntervalsT Repeat="6" OnDuration="180" OffDuration="120" OnPower="0.80" OffPower="0.55" pace="0"/>
<SteadyState Duration="600" Power="0.60" pace="0"/>
<Cooldown Duration="600" PowerLow="0.60" PowerHigh="0.50" pace="0"/>
</workout>
</workout_file>
Zwift-Workouts/Fas1/04_Långpass_90min.zwo
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<workout_file>
<author>En Svensk Klassiker Träningsplan</author>
<name>Fas 1: Långpass 90 min</name>
<description>Längre uthållighetspass för att bygga grundkondition. Vecka 13-16. Lugnt tempo genom hela passet.</description>
<sportType>bike</sportType>
<tags>
<tag name="Fas1"/>
<tag name="Endurance"/>
<tag name="Long"/>
</tags>
<workout>
<Warmup Duration="600" PowerLow="0.50" PowerHigh="0.65" pace="0"/>
<SteadyState Duration="3000" Power="0.65" pace="0"/>
<SteadyState Duration="1200" Power="0.60" pace="0"/>
<Cooldown Duration="600" PowerLow="0.60" PowerHigh="0.50" pace="0"/>
</workout>
</workout_file>