Minute on/off
Ten one-minute efforts with one minute easy. Close to the 10 × 1 minute sessions from McMaster University (Little & Gibala, 2010), which gave gains comparable to much longer steady training. Hard, not a sprint: the last one should be as quick as the first. A friendly first interval session.
- Time
- 35 min
- Main set
- 10 × 1:00 hard
- Good for
- Run, Treadmill, Bike
Warm-up10 × 1:00 hardCool-down
The session
- 10:00Warm-upEasy
- 10 ×
- 1:00WorkHard, not a sprintHard
- 1:00RecoveryEasy
- 5:00Cool-downEasy
How to pace it
Hard, but not a sprint: a pace you could hold for a few minutes, run for one. The goal is ten efforts at the same speed. If the first is clearly your fastest, slow it down next week. Keep the easy minute moving so you start each rep warm.
Who it’s for
A good first interval session for newer runners, and a short one for anyone on a busy day: the main set is twenty minutes.
Running it as a group
One-minute changes are easy to miss when every watch beeps at a slightly different time. With one timer for the group, every rep starts together, and a coach can see at a glance who is fading.
Source
Little JP, et al. A practical model of low-volume high-intensity interval training induces mitochondrial biogenesis in human skeletal muscle. The Journal of Physiology, 2010; 588(6): 1011–1022.
Host the Minute on/off in PacePack
Pick it from the program library, share the code, and every phone in the group runs it on the same second, with a voice calling every interval and its effort.
The program library is part of Pro, with a 7-day free trial on the yearly plan. On Free, host the same timing as a Quick session: 10 × 1:00 with 1:00 recovery, a 10:00 warm-up and a 5:00 cool-down, for up to three runners.
iPhone only for now. Android is coming soon.
