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.

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Leandro Messineo's Poison Dart Frog Intervals

  • 1. Interval 6x3'

    55m | 63 SP

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  • 2. Interval 7x3'

    59m | 69 SP

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  • 3. Interval 8x3'

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  • 5. Interval 10x3'

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  • 6. Interval 6x2' x 30"

    32m | 42 SP

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  • 7. Interval 7x2' x 30"

    35m | 47 SP

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  • 8. Interval 8x2' x 30"

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  • 9. Interval 9x2' x 30"

    40m | 57 SP

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  • 10. Interval 10x2' x 30"

    42m | 61 SP

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