mirror of
https://github.com/GoldenCheetah/GoldenCheetah.git
synced 2026-02-13 16:18:42 +00:00
d3a8d5bdc1
.. a couple of files in Zwift format to use for testing support for importing files created by the Zwift workout editor.
54 lines
3.3 KiB
Plaintext
54 lines
3.3 KiB
Plaintext
<workout_file>
|
|
|
|
<name>FTP Test</name>
|
|
<description>The standard FTP test starts off with a long easy warmup, a few ramps, and a 5 minute effort to get the legs pumping. After that it's time to give it your all - and go as hard as you can for 20 solid minutes. Pace yourself and try to go as hard as you can sustain for the entire 20 minutes - you will be scored on the final 20 minute segment.
|
|
|
|
Upon saving your ride, you will be notified if your FTP improved.</description>
|
|
<ShowCP20>1</ShowCP20>
|
|
<category>FTP Tests</category>
|
|
|
|
<categoryIndex>0</categoryIndex>
|
|
|
|
<workout>
|
|
<Warmup Duration="1200" PowerLow="0.3" PowerHigh="0.7" Quantize="20">
|
|
<textevent timeoffset="20" message="Welcome to the FTP test" />
|
|
<textevent timeoffset="35" y="240" message="Time to get warmed up and" />
|
|
<textevent timeoffset="35" y="270" message="get your cadence up to 90-100rpm" />
|
|
</Warmup>
|
|
|
|
<SteadyState Duration="20" PowerLow="0.8" PowerHigh="1.0" />
|
|
<SteadyState Duration="20" PowerLow="1.0" PowerHigh="1.2" />
|
|
<SteadyState Duration="20" PowerLow="1.2" PowerHigh="1.4" />
|
|
<SteadyState Duration="20" PowerLow="0.8" PowerHigh="1.0" />
|
|
<SteadyState Duration="20" PowerLow="1.0" PowerHigh="1.2" />
|
|
<SteadyState Duration="20" PowerLow="1.2" PowerHigh="1.4" />
|
|
<SteadyState Duration="20" PowerLow="0.8" PowerHigh="1.0" />
|
|
<SteadyState Duration="20" PowerLow="1.0" PowerHigh="1.2" />
|
|
<SteadyState Duration="20" PowerLow="1.2" PowerHigh="1.4" />
|
|
<SteadyState Duration="300" PowerLow="0.5" PowerHigh="0.7" />
|
|
<SteadyState Duration="300" PowerLow="1.1" PowerHigh="1.1" />
|
|
<SteadyState Duration="600" PowerLow="0.5" PowerHigh="0.7">
|
|
<textevent timeoffset="10" duration="10" message="In 10 minutes the FTP test begins" />
|
|
<textevent timeoffset="580" duration="19" message="Prepare for your max 20 minute effort" />
|
|
</SteadyState>
|
|
|
|
<Freeride Duration="1200" FlatRoad="1" ftptest="1">
|
|
<textevent timeoffset="10" duration="20" y="240" message="Bring your power up to what you think" />
|
|
<textevent timeoffset="10" duration="20" y="270" message="you can hold for 20 minutes" />
|
|
<textevent timeoffset="300" duration="10" message="How ya doin?" />
|
|
<textevent timeoffset="600" duration="10" y="240" message="Half way done! If it's feeling easy" />
|
|
<textevent timeoffset="600" duration="10" y="270" message="now might be time to add 10 watts." />
|
|
<textevent timeoffset="900" duration="10" y="240" message="5 minutes left!" />
|
|
<textevent timeoffset="960" duration="10" y="240" message="4 minutes left. Increase your" />
|
|
<textevent timeoffset="960" duration="10" y="270" message="power if you're feeling strong." />
|
|
<textevent timeoffset="1020" duration="10" y="240" message="3 minutes left" />
|
|
<textevent timeoffset="1080" duration="10" y="240" message="2 minutes left" />
|
|
<textevent timeoffset="1140" duration="10" y="240" message="1 minute left. Go all in!" />
|
|
<textevent timeoffset="1170" duration="10" y="240" message="30 sec. Don't hold back" />
|
|
<textevent timeoffset="1190" duration="10" y="240" message="10 seconds." />
|
|
</Freeride>
|
|
<Cooldown Duration="600" PowerLow="0.7" PowerHigh="0.3">
|
|
</Cooldown>
|
|
</workout>
|
|
|
|
</workout_file> |