0D652C

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0D652C

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4648B5

{ "name": "Interval zones for d", "duration": "Short", "description": "Warmup 500m each Side\nTry ntervals\nStart sequence", "email": "", "exercises": [ { "name": "Warmup left", "type": "Warmup 20-75% Effort", "effort": "Select...", "power1": 20, "distance1": 0, "duration1": 300, "rest_effort": "Select...", "power2": 75, "distance2": 0, "duration2": 0, "repeat": -1 }, { "name": "Warmup right ", "type": "Warmup 20-75% Effort", "effort": "Select...", "power1": 20, "distance1": 0, "duration1": 300, "rest_effort": "Select...", "power2": 75, "distance2": 0, "duration2": 0, "repeat": -1 }, { "name": "LR intervals", "type": "Intervals - Zone", "effort": "80% Effort", "power1": 80, "distance1": 0, "duration1": 180, "rest_effort": "50% Effort", "power2": 50, "distance2": 0, "duration2": 60, "repeat": 4 }, { "name": "Segment 6", "type": "Intervals - Zone", "effort": "110% Effort", "power1": 110, "distance1": 0, "duration1": 180, "rest_effort": "50% Effort", "power2": 50, "distance2": 0, "duration2": 60, "repeat": 4 }, { "name": "Segment 7", "type": "Intervals - Zone", "effort": "95% Effort", "power1": 95, "distance1": 0, "duration1": 180, "rest_effort": "50% Effort", "power2": 50, "distance2": 0, "duration2": 60, "repeat": 4 }, { "name": "Segment 4", "type": "Cooldown 75-25% Effort", "effort": "Select...", "power1": 70, "distance1": 0, "duration1": 300, "rest_effort": "Select...", "power2": 25, "distance2": 0, "duration2": 0, "repeat": -1 }, { "name": "Segment 5", "type": "Cooldown 75-25% Effort", "effort": "Select...", "power1": 70, "distance1": 0, "duration1": 300, "rest_effort": "Select...", "power2": 25, "distance2": 0, "duration2": 0, "repeat": -1 } ]}