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julle
2025-11-13 21:11:40 +01:00
commit ec7ae1b90f
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Zwift-Workouts/Fas2/01_Uthållighet_90min.zwo
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<workout_file>
<author>En Svensk Klassiker Träningsplan</author>
<name>Fas 2: Uthållighet 90 min med backar</name>
<description>90 minuters uthållighetspass med backintervaller. Simulerar kuperad terräng. Vecka 1-3.</description>
<sportType>bike</sportType>
<tags>
<tag name="Fas2"/>
<tag name="Endurance"/>
<tag name="Hills"/>
</tags>
<workout>
<Warmup Duration="600" PowerLow="0.50" PowerHigh="0.65" pace="0"/>
<SteadyState Duration="1200" Power="0.65" pace="0"/>
<SteadyState Duration="180" Power="0.85" pace="0"/>
<SteadyState Duration="300" Power="0.60" pace="0"/>
<SteadyState Duration="180" Power="0.85" pace="0"/>
<SteadyState Duration="300" Power="0.60" pace="0"/>
<SteadyState Duration="180" Power="0.85" pace="0"/>
<SteadyState Duration="300" Power="0.60" pace="0"/>
<SteadyState Duration="180" Power="0.85" pace="0"/>
<SteadyState Duration="1200" Power="0.65" pace="0"/>
<Cooldown Duration="600" PowerLow="0.65" PowerHigh="0.50" pace="0"/>
</workout>
</workout_file>
Zwift-Workouts/Fas2/02_Tempo_Intervaller_90min.zwo
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<workout_file>
<author>En Svensk Klassiker Träningsplan</author>
<name>Fas 2: Tempo med intervaller 90 min</name>
<description>Tempopass med 3x8 min högt tempo. Bygger cykelvana vid högre intensitet. Vecka 5-7.</description>
<sportType>bike</sportType>
<tags>
<tag name="Fas2"/>
<tag name="Tempo"/>
<tag name="Intervals"/>
<tag name="Sweetspot"/>
</tags>
<workout>
<Warmup Duration="600" PowerLow="0.50" PowerHigh="0.70" pace="0"/>
<SteadyState Duration="600" Power="0.70" pace="0"/>
<IntervalsT Repeat="3" OnDuration="480" OffDuration="300" OnPower="0.88" OffPower="0.60" pace="0"/>
<SteadyState Duration="600" Power="0.65" pace="0"/>
<Cooldown Duration="600" PowerLow="0.65" PowerHigh="0.50" pace="0"/>
</workout>
</workout_file>
Zwift-Workouts/Fas2/03_Långpass_120min.zwo
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<workout_file>
<author>En Svensk Klassiker Träningsplan</author>
<name>Fas 2: Långpass 2 timmar</name>
<description>2 timmars uthållighetspass. Bygger specifik uthållighet för Vätternrundan. Steady pace.</description>
<sportType>bike</sportType>
<tags>
<tag name="Fas2"/>
<tag name="Endurance"/>
<tag name="Long"/>
</tags>
<workout>
<Warmup Duration="600" PowerLow="0.50" PowerHigh="0.65" pace="0"/>
<SteadyState Duration="5400" 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>
Zwift-Workouts/Fas2/04_Långpass_150min.zwo
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<workout_file>
<author>En Svensk Klassiker Träningsplan</author>
<name>Fas 2: Långpass 2.5 timmar</name>
<description>2.5 timmars långpass med varierad intensitet. Simulerar lång cykeltur. Vecka 5-7.</description>
<sportType>bike</sportType>
<tags>
<tag name="Fas2"/>
<tag name="Endurance"/>
<tag name="Long"/>
</tags>
<workout>
<Warmup Duration="600" PowerLow="0.50" PowerHigh="0.65" pace="0"/>
<SteadyState Duration="3600" Power="0.65" pace="0"/>
<SteadyState Duration="1800" Power="0.70" pace="0"/>
<SteadyState Duration="1800" 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>
Zwift-Workouts/Fas2/05_Återhämtning_60min.zwo
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<workout_file>
<author>En Svensk Klassiker Träningsplan</author>
<name>Fas 2: Återhämtningspass 60 min</name>
<description>Lätt återhämtningspass. Spinna benen efter hårt pass eller inför långpass. Mycket låg intensitet.</description>
<sportType>bike</sportType>
<tags>
<tag name="Fas2"/>
<tag name="Recovery"/>
<tag name="Easy"/>
</tags>
<workout>
<Warmup Duration="300" PowerLow="0.45" PowerHigh="0.55" pace="0"/>
<SteadyState Duration="3000" Power="0.55" pace="0"/>
<Cooldown Duration="300" PowerLow="0.55" PowerHigh="0.45" pace="0"/>
</workout>
</workout_file>
Zwift-Workouts/Fas2/06_Peak_Intervaller_75min.zwo
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<workout_file>
<author>En Svensk Klassiker Träningsplan</author>
<name>Fas 2: Peak-intervaller 75 min</name>
<description>Hårdare intervaller inför Vätternrundan. 5x4 min i tempo. Vecka 9.</description>
<sportType>bike</sportType>
<tags>
<tag name="Fas2"/>
<tag name="Intervals"/>
<tag name="Threshold"/>
</tags>
<workout>
<Warmup Duration="600" PowerLow="0.50" PowerHigh="0.75" pace="0"/>
<SteadyState Duration="300" Power="0.70" pace="0"/>
<IntervalsT Repeat="5" OnDuration="240" OffDuration="180" OnPower="0.92" OffPower="0.60" pace="0"/>
<SteadyState Duration="600" Power="0.65" pace="0"/>
<Cooldown Duration="600" PowerLow="0.65" PowerHigh="0.50" pace="0"/>
</workout>
</workout_file>