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