Workouts» Leandro Messineo's Poison Dart Frog Intervals »

5. Interval 10x3'

7min from 25 to 75% FTP
10x 3min @ 105% FTP,
1min @ 28% FTP
10min @ 65% FTP
2x 15sec @ 200% FTP,
3min @ 50% FTP
7min from 60 to 36% FTP
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 More workouts like this

FAQ: How to use custom workouts in Zwift?

Back to top

All workouts in 

Leandro Messineo's Poison Dart Frog Intervals

  • 1. Interval 6x3'

    55m | 63 SP

    View >

  • 2. Interval 7x3'

    59m | 69 SP

    View >

  • 3. Interval 8x3'

    1h 3m | 76 SP

    View >

  • 4. Interval 9x3'

    1h 7m | 83 SP

    View >

  • 5. Interval 10x3'

    1h 11m | 88 SP

    View >

  • 6. Interval 6x2' x 30"

    32m | 42 SP

    View >

  • 7. Interval 7x2' x 30"

    35m | 47 SP

    View >

  • 8. Interval 8x2' x 30"

    37m | 52 SP

    View >

  • 9. Interval 9x2' x 30"

    40m | 57 SP

    View >

  • 10. Interval 10x2' x 30"

    42m | 61 SP

    View >

Similar workouts

  • 4. Interval 9x3'

    1h 7m | 83 SP

    View >

  • 3. Interval 8x3'

    1h 3m | 76 SP

    View >

  • 2. Interval 7x3'

    59m | 69 SP

    View >

  • Richard Stanard FTP Advancer

    1h 15m | 109 SP

    View >

  • 1. Interval 6x3'

    55m | 63 SP

    View >

  • 5. VO2max Descending

    57m | 73 SP

    View >

  • 30/30 Anaerobic #3

    1h 8m | 75 SP

    View >

  • Purple Unicorn

    1h 45m | 132 SP

    View >

  • GC Coaching's Purple Unicorn

    1h 45m | 132 SP

    View >

  • Over Under Progression #13

    1h 31m | 117 SP

    View >

  • Over Under Progression #2

    1h 34m | 122 SP

    View >

  • Over Under Progression #14

    1h 31m | 119 SP

    View >