Leandro Messineo's Poison Dart Frog Intervals

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!


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Workout overview

Duration: 54m 30s

Stress points: 63

Zone distribution

Z1: 24m

Z2: 12m

Z3: -

Z4: -

Z5: 18m

Z6: 1m

44%
22%
0%
0%
33%
1%

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.

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FAQ: How to use custom workouts in Zwift?

Workout overview

Duration: 58m 30s

Stress points: 69

Zone distribution

Z1: 25m

Z2: 12m

Z3: -

Z4: -

Z5: 21m

Z6: 1m

42%
21%
0%
0%
36%
1%

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.

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FAQ: How to use custom workouts in Zwift?

Workout overview

Duration: 1h 2m 30s

Stress points: 76

Zone distribution

Z1: 26m

Z2: 12m

Z3: -

Z4: -

Z5: 24m

Z6: 1m

41%
19%
0%
0%
38%
1%

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.

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FAQ: How to use custom workouts in Zwift?

Workout overview

Duration: 1h 6m 30s

Stress points: 83

Zone distribution

Z1: 27m

Z2: 12m

Z3: -

Z4: -

Z5: 27m

Z6: 1m

40%
18%
0%
0%
41%
1%

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.

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FAQ: How to use custom workouts in Zwift?

Workout overview

Duration: 1h 10m 30s

Stress points: 88

Zone distribution

Z1: 28m

Z2: 12m

Z3: -

Z4: -

Z5: 30m

Z6: 1m

40%
17%
0%
0%
43%
1%

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.

Download workout View workout More workouts like this

FAQ: How to use custom workouts in Zwift?

Workout overview

Duration: 32m

Stress points: 42

Zone distribution

Z1: 18m

Z2: 2m

Z3: -

Z4: -

Z5: 12m

Z6: -

56%
7%
0%
0%
38%
0%

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.

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FAQ: How to use custom workouts in Zwift?

Workout overview

Duration: 34m 30s

Stress points: 47

Zone distribution

Z1: 18m

Z2: 2m

Z3: -

Z4: -

Z5: 14m

Z6: -

53%
6%
0%
0%
41%
0%

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.

Download workout View workout More workouts like this

FAQ: How to use custom workouts in Zwift?

Workout overview

Duration: 37m

Stress points: 52

Zone distribution

Z1: 19m

Z2: 2m

Z3: -

Z4: -

Z5: 16m

Z6: -

51%
6%
0%
0%
43%
0%

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.

Download workout View workout More workouts like this

FAQ: How to use custom workouts in Zwift?

Workout overview

Duration: 39m 30s

Stress points: 57

Zone distribution

Z1: 19m

Z2: 2m

Z3: -

Z4: -

Z5: 18m

Z6: -

49%
5%
0%
0%
46%
0%

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.

Download workout View workout More workouts like this

FAQ: How to use custom workouts in Zwift?

Workout overview

Duration: 42m

Stress points: 61

Zone distribution

Z1: 20m

Z2: 2m

Z3: -

Z4: -

Z5: 20m

Z6: -

47%
5%
0%
0%
48%
0%

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.

Download workout View workout More workouts like this

FAQ: How to use custom workouts in Zwift?