Workouts» Leandro Messineo's Poison Dart Frog Intervals » 2. Interval 7x3'7min from 25 to 75% FTP7x 3min @ 105% FTP,1min @ 28% FTP10min @ 65% FTP2x 15sec @ 195% FTP,3min @ 50% FTP7min from 60 to 36% FTPView watts Enter FTP 7min from 25 to 75% FTP7x 3min @ 105% FTP, 1min @ 28% FTP10min @ 65% FTP2x 15sec @ 195% FTP, 3min @ 50% FTP7min from 60 to 36% FTPWorkout overviewDuration: 58m 30sStress points: 69Zone distributionZ1: 25mZ2: 12mZ3: -Z4: -Z5: 21mZ6: 1m 42% 21% 0% 0% 36% 1%Author: L.Messineo | Poison Dart FrogA 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. Download workout More workouts like thisFAQ: How to use custom workouts in Zwift? Back to top