The Stingers!

Putting on the hurt ~ Eric Schuman (Audi)
Washington State Road Race Championships

When & Why?
A top-up session for squeezing out that last little bit of speed and lactate tolerance when you thought no more could be found.  And as with many of our other drills, the clue's in the title.

Where?
A turbo is best because you can control the variables and really hit the numbers for those that are power based.  If not, the road will do nicely, but you'll have to go on feel, perception and keep your wits about you.  This is a head-dropper if ever there was one.

How?
Before we start, please understand this is a five minute interval.  Don't dupe yourself by thinking it's two minutes, going too hard too soon and being unable to complete the session.

Two minutes at "Bernard Eisel Line Out Pace"  which is fast but sustainably so.  Then back off, slightly, to Tempo Pace for one minute to regain composure.  Pick it up again for two more minutes at "line out pace" and hold on. 

At the end of the second two minutes, you back right off for a two minute mini-recovery.  It goes quicker than you think, so get a drink, settle the breathing, spin the legs out.

Repeat the block above.  At the end of the second two minute effort, you take a full five minute recovery.

Repeat the session above, then go straight to a cool down for a minimum of five, but preferably ten, minutes.

Wake up the next morning with sore legs.  Job done!

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
▼	2 minutes @ Line Out Pace
▼	1 minute @ Tempo Pace
▼	2 minutes @ Line Out Pace
▼	2 minute Mini-Recovery
▼	Repeat Block Above
▼	5 minute Full Recovery
▼	Repeat Above Two Blocks
▼	Cool Down
Session Timings
▼	Warm Up	10
▼	Interval Effort	20
▼	Interval Recovery	9
▼	Cool Down	10
▼	Total Session Time	49	mins max
Session Schematic
	Duration in minutes shown up the columns

Mrs Flamme Rouge Dianne with her friends (l-r)
a young Bernard Eisel, Baden Cooke and Christophe Mengin
They kindly let us share their breakfast at an Alp D'Huez training camp!

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.