Workouts» Leandro Messineo's Poison Dart Frog Intervals » 3. Interval 8x3'7min from 25 to 75% FTP8x 3min @ 105% FTP,1min @ 29% FTP10min @ 65% FTP2x 15sec @ 195% FTP,3min @ 50% FTP7min from 60 to 36% FTPView watts Enter FTP 7min from 25 to 75% FTP8x 3min @ 105% FTP, 1min @ 29% FTP10min @ 65% FTP2x 15sec @ 195% FTP, 3min @ 50% FTP7min from 60 to 36% FTPWorkout overviewDuration: 1h 2m 30sStress points: 76Zone distributionZ1: 26mZ2: 12mZ3: -Z4: -Z5: 24mZ6: 1m 41% 19% 0% 0% 38% 1%Author: L.Messineo | Poison Dart FrogA 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. Download workout More workouts like thisFAQ: How to use custom workouts in Zwift? Back to top