In between the 12-3-30 and 5-4-3-2-1 viral workouts, it can be difficult to know whether the latest viral workout is actually worth trying. The 60/120s method hasn't gained quite the same traction, but it arguably deserves more attention.
Built around the principles of interval training, it's a simple way to inject some speed into your aerobic fitness without spending hours on the cardio machines.
What Are 60/120s?
Originally used in military conditioning protocols, 60/120s are a straightforward form of interval training. You complete 60 seconds of harder work followed by 120 seconds of recovery, then repeat.
For runners, this typically means alternating 60 seconds at a fast but repeatable pace with two minutes of walking or easy jogging. The extended recovery gives you enough time to catch your breath and maintain the quality of your faster efforts, rather than turning every interval into an all-out sprint.
While they're most commonly associated with running, the same 1:2 work-to-rest ratio can easily be applied to cycling, rowing or other forms of cardio.
Can 60/120s Make You Faster?
According to coach Patrick Irish, 60/120s could be a simple way to get faster without adding lengthy cardio sessions to your week. 'You can lower your run time by minutes,' he says.
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His approach is to take your goal mile pace, subtract 90 seconds and run at that faster pace for 60 seconds before walking for 120 seconds. For example, if your goal is an eight-minute mile, Irish recommends completing the work intervals at roughly a 6:30-per-mile pace.
Rather than jumping straight into a high-volume interval session, Irish recommends starting with just two rounds and gradually adding another each session until you can complete eight.
'Once you can do eight 60/120s, that whole time, 60 seconds at that 90 second below dream mile pace, you will get fast,' he says.
While there's no guarantee this exact formula will work perfectly for everyone, the principles behind it are sound. Short bouts of faster running interspersed with longer recovery periods allow you to accumulate more work at higher speeds without having to sustain them continuously. Over time, this style of interval training can improve cardiovascular fitness and your ability to tolerate faster running.
How to Add 60/120s to Your Training
Irish recommends completing the sessions twice a week, keeping them to around 20 to 25 minutes. If you're new to speed work, however, it's sensible to introduce them gradually alongside your existing cardio sessions rather than replacing the majority of your aerobic training.
Start with two rounds, focus on keeping the faster efforts controlled and repeatable, then gradually build towards eight as your fitness improves. The goal isn't to destroy yourself during the opening minute – it's to maintain your speed across the entire session.
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Kate is a fitness writer for Men’s Health UK where she contributes regular workouts, training tips and nutrition guides. She has a post graduate diploma in Sports Performance Nutrition and before joining Men’s Health she was a nutritionist, fitness writer and personal trainer with over 5k hours coaching on the gym floor. Kate has a keen interest in volunteering for animal shelters and when she isn’t lifting weights in her garden, she can be found walking her rescue dog.
