Have you ever wondered why frogs can leap so high and far? Or why the Poison Dart Frog is considered one of Earth's most poisonous species? The very reasons are because of these intervals. This progression will prepare you to be the toughest competitor you can imagine. They will teach your legs and mind to not quit when the roads turn up or the attacks never end--in fact you'll find yourself leading the climbs and attacking just to play with your prey.
Start the progression with the 6x3min @ 110% with 1min recovery @ 55%, and build to 10. When you complete the 10x3, pat yourself on the back and prepare mentally for the tougher intervals: the 2min @ 115%, 30s @55%. When you complete 10 of these, you will be far, far tougher than when you started--the Poison Dart Frog guarantees it.
Head to www.IndoorSpecialist.com for more workouts developed by Leandro Messineo and his team!
Select a workout or scroll down to view all workouts.
Duration: 54m 30s
Stress points: 63
Z1: 24m
Z2: 12m
Z3: -
Z4: -
Z5: 18m
Z6: 1m
Author: L.Messineo | Poison Dart Frog
A short warmup into 6x3 minutes at 110% with a short but manageable 1 minute at 55% recovery. After this, complete a 10 minute endurance effort with 2 short 15s sprints before cooling down.
Duration: 58m 30s
Stress points: 69
Z1: 25m
Z2: 12m
Z3: -
Z4: -
Z5: 21m
Z6: 1m
Author: L.Messineo | Poison Dart Frog
A short warmup into 7x3 minutes at 110% with a short but manageable 1 minute at 55% recovery. After this, complete a 10 minute endurance effort with 2 short 15s sprints before cooling down.
Duration: 1h 2m 30s
Stress points: 76
Z1: 26m
Z2: 12m
Z3: -
Z4: -
Z5: 24m
Z6: 1m
Author: L.Messineo | Poison Dart Frog
A short warmup into 8x3 minutes at 110% with a short but manageable 1 minute at 55% recovery. After this, complete a 10 minute endurance effort with 2 short 15s sprints before cooling down.
Duration: 1h 6m 30s
Stress points: 83
Z1: 27m
Z2: 12m
Z3: -
Z4: -
Z5: 27m
Z6: 1m
Author: L.Messineo | Poison Dart Frog
A short warmup into 9x3 minutes at 110% with a short but manageable 1 minute at 55% recovery. After this, complete a 10 minute endurance effort with 2 short 15s sprints before cooling down.
Duration: 1h 10m 30s
Stress points: 88
Z1: 28m
Z2: 12m
Z3: -
Z4: -
Z5: 30m
Z6: 1m
Author: L.Messineo | Poison Dart Frog
A short warmup into 10x3 minutes at 110% with a short but manageable 1 minute at 55% recovery. After this, complete a 10 minute endurance effort with 2 short 15s sprints before cooling down.
Duration: 32m
Stress points: 42
Z1: 18m
Z2: 2m
Z3: -
Z4: -
Z5: 12m
Z6: -
Author: L.Messineo | Poison Dart Frog
A short warmup into 6x2 minutes at 112% with a short but manageable 30s at 55% recovery. Cooldown as needed.
Duration: 34m 30s
Stress points: 47
Z1: 18m
Z2: 2m
Z3: -
Z4: -
Z5: 14m
Z6: -
Author: L.Messineo | Poison Dart Frog
A short warmup into 7x2 minutes at 110% with a short but manageable 30s at 55% recovery. Cooldown as needed.
Duration: 37m
Stress points: 52
Z1: 19m
Z2: 2m
Z3: -
Z4: -
Z5: 16m
Z6: -
Author: L.Messineo | Poison Dart Frog
A short warmup into 8x2 minutes at 110% with a short but manageable 30s at 55% recovery. Cooldown as needed.
Duration: 39m 30s
Stress points: 57
Z1: 19m
Z2: 2m
Z3: -
Z4: -
Z5: 18m
Z6: -
Author: L.Messineo | Poison Dart Frog
A short warmup into 9x2 minutes at 110% with a short but manageable 30s at 55% recovery. Cooldown as needed.
Duration: 42m
Stress points: 61
Z1: 20m
Z2: 2m
Z3: -
Z4: -
Z5: 20m
Z6: -
Author: L.Messineo | Poison Dart Frog
A short warmup into 10x2 minutes at 110% with a short but manageable 30s at 55% recovery. Cooldown as needed.