@snoopy easiest way is go to intervals and download any workout. One example below is for power. But you can easily change that.
{
"athlete_id": null,
"id": null,
"icu_training_load": null,
"name": "CSP15 Cycling Speed Play 79m [Cap] #enduroco.in",
"description": null,
"type": "Ride",
"indoor": null,
"color": null,
"moving_time": null,
"updated": null,
"joules": null,
"joules_above_ftp": null,
"workout_doc": {
"duration": 4740,
"steps": [
{ "duration": 600, "power": { "value": 43, "units": "%ftp" } },
{ "duration": 900, "power": { "value": 65, "units": "%ftp" } },
{
"reps": 6,
"text": "6x",
"steps": [
{ "duration": 120, "power": { "value": 98, "units": "%ftp" } },
{ "duration": 120, "power": { "value": 43, "units": "%ftp" } }
],
"duration": 1440
},
{ "duration": 900, "power": { "value": 65, "units": "%ftp" } },
{ "duration": 900, "power": { "value": 43, "units": "%ftp" } }
],
"zoneTimes": [
{
"id": "Z1",
"zone": 1,
"name": "Z1",
"color": "#009e80",
"max": 55,
"minWatts": 1,
"maxWatts": 129,
"percentRange": "0% - 55%",
"secs": 2220
},
{
"id": "Z2",
"zone": 2,
"name": "Z2",
"color": "#009e00",
"max": 75,
"minWatts": 130,
"maxWatts": 176,
"percentRange": "56% - 75%",
"secs": 1800
},
{
"id": "Z3",
"zone": 3,
"name": "Z3",
"color": "#ffcb0e",
"max": 90,
"minWatts": 177,
"maxWatts": 211,
"percentRange": "76% - 90%",
"secs": 0
},
{
"id": "Z4",
"zone": 4,
"name": "Z4",
"color": "#ff7f0e",
"max": 105,
"minWatts": 212,
"maxWatts": 246,
"percentRange": "91% - 105%",
"secs": 720
},
{
"id": "Z5",
"zone": 5,
"name": "Z5",
"color": "#dd0447",
"max": 120,
"minWatts": 247,
"maxWatts": 282,
"percentRange": "106% - 120%",
"secs": 0
},
{
"id": "Z6",
"zone": 6,
"name": "Z6",
"color": "#6633cc",
"max": 150,
"minWatts": 283,
"maxWatts": 352,
"percentRange": "121% - 150%",
"secs": 0
},
{
"id": "Z7",
"zone": 7,
"name": "Z7",
"color": "#504861",
"max": 999,
"minWatts": 353,
"maxWatts": 9999,
"percentRange": "151% +",
"secs": 0
},
{
"id": "SS",
"zone": 8,
"name": "Sweet Spot",
"color": "#ffa00e",
"gap": true,
"min": 84,
"minWatts": 197,
"max": 97,
"maxWatts": 227,
"percentRange": "84% - 97%",
"secs": 0
}
],
"ftp": 235
},
"folder_id": null,
"day": null,
"days": null,
"plan_applied": null,
"hide_from_athlete": null,
"target": null,
"icu_intensity": null
}
