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| Original file line number | Diff line number | Diff line change |
|---|---|---|
| @@ -1,13 +1,6 @@ | ||
| /** @type {import('next').NextConfig} */ | ||
| const nextConfig = { | ||
| async rewrites() { | ||
| return [ | ||
| { | ||
| source: '/api/python/:path*', | ||
| destination: 'http://127.0.0.1:5328/:path*', // Proxy to Backend | ||
| }, | ||
| ]; | ||
| } | ||
|
|
||
| }; | ||
|
|
||
| export default nextConfig; |
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| Original file line number | Diff line number | Diff line change |
|---|---|---|
| @@ -1,42 +1,84 @@ | ||
| <workout_file> | ||
| <author>Copilot AI</author> | ||
| <name>AI-Generated Zone 2 Workout</name> | ||
| <description>This is a 2-hour Zone 2 focused indoor cycling workout, designed by AI to help you improve your endurance and aerobic capacity.</description> | ||
| <author>DZR</author> | ||
| <name>In The Zone 2 #2</name> | ||
| <description>In The Zone 2 #2 is designed to improve your cardiovascular endurance and build a strong foundation for higher intensity training. It features multiple intervals of sustained moderate effort (Zone 2) interspersed with recovery periods and short bursts of high intensity. </description> | ||
| <sportType>bike</sportType> | ||
| <tags> | ||
| <tag name="RECOVERY"/> | ||
| <tag name="zone2"/> | ||
| </tags> | ||
| <workout> | ||
| <Warmup Duration="600" PowerLow="0.4" PowerHigh="0.7" pace="ramp"> | ||
| <textevent timeoffset="0" message="Welcome to your AI-generated 2-hour Zone 2 workout! Let's start with a ramp-style warm-up." /> | ||
| <textevent timeoffset="300" message="Zone 2 training enhances endurance and efficiency. It's 60-70% of max HR." /> | ||
| <Warmup Duration="660" PowerLow="0.50" PowerHigh="0.67" pace="0"> | ||
| <textevent timeoffset="30" message="Warm up for Zone 2 training."/> | ||
| <textevent timeoffset="60" message="Zone 2 training targets a specific intensity range."/> | ||
| <textevent timeoffset="90" message="This range offers benefits like improved endurance."/> | ||
| <textevent timeoffset="120" message="Another benefit is increased fat burning."/> | ||
| <textevent timeoffset="150" message="Not sure you are at the right intensity?"/> | ||
| <textevent timeoffset="180" message="The Talk Test might come in handy!"/> <textevent timeoffset="210" message="The Talk Test is simple: Can you chat comfortably?"/> | ||
| <textevent timeoffset="240" message="Speak in complete sentences during your ride."/> | ||
| <textevent timeoffset="270" message="If you struggle, the effort might be too high."/> | ||
| <textevent timeoffset="300" message="Adjust intensity slightly until conversation feels easy."/> | ||
| <textevent timeoffset="330" message="Conversational pace, not singing!"/> | ||
| <textevent timeoffset="360" message="Ready to put Zone 2 training to the test!"/> | ||
| </Warmup> | ||
| <SteadyState Duration="3000" Power="0.65"> | ||
| <textevent timeoffset="0" message="Settle into a comfortable pace. You're in Zone 2, ideal for aerobic development." /> | ||
| <textevent timeoffset="600" message="Quiz: True or False? Zone 2 training can prevent injury." /> | ||
| <textevent timeoffset="900" message="Answer: True. It helps in preventing overtraining and injuries." /> | ||
| <textevent timeoffset="1200" message="Maintain your effort. Zone 2 improves energy efficiency and recovery." /> | ||
| <textevent timeoffset="1800" message="Keep going! Did you know? Zone 2 training is also great for weight management." /> | ||
| <textevent timeoffset="2400" message="You're doing great! Zone 2 workouts build a strong aerobic base." /> | ||
| <SteadyState Duration="900" Power="0.67" pace="0"> | ||
| <textevent timeoffset="30" message="This is a long steady segment. Let's not waste a perfect opportunity for a challenging cycling quiz!"/> | ||
| <textevent timeoffset="60" message="So get ready to test your deep knowledge of pro cycling!"/> | ||
| <textevent timeoffset="90" message="**Question #1**"/> | ||
| <textevent timeoffset="150" message="Who was the first rider to win what is now know as the 5 monuments?"/> | ||
| <textevent timeoffset="210" message="Answer: Rik Van Looy"/> | ||
| <textevent timeoffset="240" message="**Question #2**"/> | ||
| <textevent timeoffset="300" message="Only two male cyclists have won all three Grand Tours (Giro d'Italia, Tour de France, Vuelta a España). Who?"/> | ||
| <textevent timeoffset="360" message="Answer: Eddy Merckx and Stephen Roche"/> | ||
| <textevent timeoffset="390" message="**Question #3**"/> | ||
| <textevent timeoffset="450" message="The 'flamme rouge' is a red flag displayed in a cycling race. How many kilometers before the finish line does it typically signal?"/> | ||
| <textevent timeoffset="510" message="Answer: 1 kilometer"/> | ||
| <textevent timeoffset="540" message="**Question #4**"/> | ||
| <textevent timeoffset="600" message="Paris-Roubaix is a one-day classic known for its cobblestone sections. What is the nickname for these challenging stretches of road?"/> | ||
| <textevent timeoffset="660" message="Answer: The Hell of the North"/> | ||
| <textevent timeoffset="690" message="**Question #5**"/> | ||
| <textevent timeoffset="750" message="The term 'grupetto' refers to a specific group of riders in a cycling stage race. Who are typically the riders in a grupetto?"/> | ||
| <textevent timeoffset="810" message="Answer: Riders who are no longer competing for the overall race win, often focusing on finishing within the time limit."/> | ||
| </SteadyState> | ||
| <IntervalsT Repeat="12" OnDuration="300" OffDuration="300" OnPower="0.65" OffPower="0.65"> | ||
| <textevent timeoffset="0" message="Start interval with low cadence. Focus on your breathing." /> | ||
| <textevent timeoffset="900" message="Now, increase cadence. Can you feel the difference?" /> | ||
| <textevent timeoffset="1800" message="Quiz: Who won the Tour de France in 1990?" /> | ||
| <textevent timeoffset="2100" message="Answer: Greg LeMond." /> | ||
| <textevent timeoffset="2700" message="Quiz: Name three Tour de France winners who have also won the Criterium Du Dauphine." /> | ||
| <textevent timeoffset="3000" message="Answer: Chris Froome, Bradley Wiggins, and Geraint Thomas." /> | ||
| <textevent timeoffset="3600" message="Quiz: How many switchbacks are on the Alpe d’Huez climb?" /> | ||
| <textevent timeoffset="3900" message="Answer: 21." /> | ||
| <textevent timeoffset="4500" message="Quiz: What bike manufacturer did Tadej Pogacar ride for his first Tour de France win?" /> | ||
| <textevent timeoffset="4800" message="Answer: Colnago." /> | ||
| <textevent timeoffset="5400" message="Quiz: Which rider is known as 'The Shark of Messina'?" /> | ||
| <textevent timeoffset="5700" message="Answer: Vincenzo Nibali." /> | ||
| <textevent timeoffset="6300" message="Quiz: Name the first British cyclist to win the Tour de France." /> | ||
| <textevent timeoffset="6600" message="Answer: Bradley Wiggins." /> | ||
| <textevent timeoffset="7200" message="Quiz: Which country has produced the most Tour de France winners?" /> | ||
| <textevent timeoffset="7500" message="Answer: France." /> | ||
| </IntervalsT> | ||
| <Cooldown Duration="600" PowerLow="0.5" PowerHigh="0.4"> | ||
| <textevent timeoffset="0" message="Time to cool down. Great job today!" /> | ||
| <textevent timeoffset="300" message="Reflect on your workout. How did the Zone 2 training feel?" /> | ||
| </Cooldown> | ||
| <Ramp Duration="60" PowerLow="0.67" PowerHigh="0.735" pace="0"/> | ||
| <SteadyState Duration="540" Power="0.735" pace="0"/> | ||
| <Ramp Duration="60" PowerLow="0.735" PowerHigh="0.70" pace="0"/> | ||
| <SteadyState Duration="900" Power="0.70" pace="0"> | ||
| <textevent timeoffset="30" message="Another long steady segment. Let's make it interesting with a Giro d'Italia quiz!"/> | ||
| <textevent timeoffset="60" message="Test your knowledge of the Corsa Rosa (Pink Race)!"/> | ||
| <textevent timeoffset="90" message="**Giro d'Italia #1**"/> | ||
| <textevent timeoffset="150" message="Which iconic volcano is frequently included in the Giro d'Italia route, known for its challenging climbs?"/> | ||
| <textevent timeoffset="210" message="Answer: Mount Etna"/> | ||
| <textevent timeoffset="240" message="**Giro d'Italia #2**"/> | ||
| <textevent timeoffset="300" message="Besides the Maglia Rosa (Pink Jersey) for the overall leader, which jersey identifies the leader in the points classification of the Giro d'Italia?"/> | ||
| <textevent timeoffset="360" message="Answer: Maglia Ciclamino (Cyclamen Jersey)"/> | ||
| <textevent timeoffset="390" message="**Giro d'Italia #3**"/> | ||
| <textevent timeoffset="450" message="A rider wins the 'Trofeo Senza Fine' (Trophy Without End) upon achieving what feat in the Giro d'Italia?"/> | ||
| <textevent timeoffset="510" message="Answer: Winning the Giro d'Italia"/> | ||
| <textevent timeoffset="540" message="**Giro d'Italia #4**"/> | ||
| <textevent timeoffset="600" message="First introduced in 1946, the 'Maglia Nera' (Black Jersey) was awarded to the last-placed finisher in the Giro d'Italia. When was this tradition discontinued?"/> | ||
| <textevent timeoffset="660" message="Answer: Giovanni Pinarello was the last 'winner' in 1951"/> | ||
| <textevent timeoffset="690" message="**Giro d'Italia #5**"/> | ||
| <textevent timeoffset="750" message="The 'cronometro individuale' is an Italian term used to describe what type of stage in the Giro d'Italia?"/> | ||
| <textevent timeoffset="810" message="Answer: Individual time trial stage"/> | ||
| <textevent timeoffset="840" message="**Continue your steady state effort!**"/> | ||
| </SteadyState> | ||
| <Ramp Duration="60" PowerLow="0.70" PowerHigh="0.75" pace="0"/> | ||
| <IntervalsT Repeat="5" OnDuration="180" OffDuration="180" OnPower="0.75" OffPower="0.65" pace="0" OverUnder="1"/> | ||
| <Ramp Duration="60" PowerLow="0.65" PowerHigh="0.70" pace="0"/> | ||
| <SteadyState Duration="240" Power="0.70" pace="0"/> | ||
| <SteadyState Duration="20" Power="1.8" pace="0"/> | ||
| <SteadyState Duration="330" Power="0.62" pace="0"/> | ||
| <SteadyState Duration="20" Power="1.8" pace="0"/> | ||
| <SteadyState Duration="270" Power="0.62" pace="0"/> | ||
| <Ramp Duration="60" PowerLow="0.62" PowerHigh="0.65" pace="0"/> | ||
| <SteadyState Duration="180" Power="0.65" pace="0"/> | ||
| <SteadyState Duration="20" Power="1.8" pace="0"/> | ||
| <SteadyState Duration="150" Power="0.62" pace="0"/> | ||
| <Ramp Duration="60" PowerLow="0.62" PowerHigh="0.70" pace="0"/> | ||
| <SteadyState Duration="180" Power="0.70" pace="0"/> | ||
| <SteadyState Duration="20" Power="1.8" pace="0"/> | ||
| <Ramp Duration="370" PowerLow="0.60" PowerHigh="0.75" pace="0"/> | ||
| <Cooldown Duration="240" PowerLow="0.75" PowerHigh="0.50" pace="0"/> | ||
| </workout> | ||
| </workout_file> | ||
| </workout_file> |
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