Dictionary of Intervals: Poison Frog

Position or interval: The poison frog is an interval.
What it is: A maximal intensity interval (sprint or standing attack) followed by 2 minutes at lower intensity and finish with a second maximal intensity interval.
Cadence: You select the cadence for the middle stage. Cadence for the two maximal intensity stages will be governed by what is possible for the rider at the required level of intensity.
Intensity: The two maximal intensity intervals are precisely that - the middle section can be tempo/aerobic or low anaerobic depending on training effect you want.
Length: Usually the poison frog lasts about 2.5 mins with a 15 second max intensity interval bracketing a 2 minute ride. You can make the middle section longer if you prefer.
When to use: use it in sets of 3-6. Allow appropriate recovery in between - you'll need at least 2 minutes of recovery between each one. If riders don't feel they need the full 2 minutes to recover, they need to increase the intensity particularly of the max intensity stages.
What it does: Builds explosive power, works CP system, builds strength and endurance, at higher intensities with a delayed recovery.
Key teaching points:

• cueing: be absolutely clear about what each section is, what the pattern is and how long the riders have left in each stage.
  
• emphasise that the max intensity intervals are precisely that. If it's too easy, it's ineffective.
  
• this is a suitable interval for those who are more experienced/confident/fitter riders.
  
• this interval is great for strengthening muscles so they can go for longer, as well as improving aerobic fitness which enables fat burn at higher intensities.

---

check ici courses

check out cpd