60 Second Killers

Dianne, full commitment L'Eroica.
This is how you ride a 60 Second Killer 

When  & Why?
These are to be undertaken at the back end of your pre-competition phase or during the season when you're looking for a boost or a high intensity overload in a short time frame.  Good for building speed and repeatability for road races or crits.

Where?
Can be carried out on the road or the turbo but I believe the turbo is best for repeatability and keeping safe when squeezing out the final bits of the last intervals.  They do send your eyes a little out of focus!

How?
Hit the interval with full commitment and build up in your first five to ten seconds to full-on, lead out pace.  Don't sprint, don't "jump" in to the interval, just take 5-10 seconds to get to full speed and hold it for a minute.

Take 60 seconds recovery at "taking your bike for a walk" pace.

Hit the interval again until you've completed five intervals.  Then take a five minute recovery.

Repeat again for a further five intervals.  If you're really, really on your game, you might be able to do three reps.  If you can do four, you haven't gone hard enough in the previous three!

Whatever the number you attempt, as soon as you can't complete a full 60 seconds, STOP the session and go to recover mode.  You can always add one more the next time you do them.  Don't think you can take a rest and go again.

The Warm Up Warning
All interval sessions require a thorough and proper warm up...

Once thoroughly warmed up and at "race pace" readiness, undertake the following session.

Session Description
▼	60 seconds at lead out pace
▼	60 seconds recovery
▼	60 seconds at lead out pace
▼	For a total of 5 repetitions
▼	Five minutes recovery
▼	Go again for a max of three sets
▼	Cool Down
Session Timings
▼	Warm Up	10
▼	Interval Effort	15	mins max
▼	Interval Recovery	22	mins max
▼	Cool Down	5
▼	Total Session Time	52	mins max
Session Schematic
	Duration in seconds shown up the side

Flamme Rouge Coaching Programmes?
The session on this page is a "basic" version of that used in our Coaching and Training Programmes.  It's no less effective, but what you have here is a single iteration of the basic drill to help you on your way.

Our coaching programmes, start from £10 ($16) per 4 week Micro Cycle, contain all iterations of this session with progressive intensities and a lot more information on how it can be used to contribute to achieving your sporting objectives.

Or, for just £15 ($25) you can purchase our personalised Self-Coach Manual, which includes all these sessions, and more, in greater detail with all their iterations.  All I need is your power output or heart rate and off you go.