I do 12 reps at 95 seconds each. One minute breaks. 3 times a week in the morning. Dying by the middle. The last few reps are 5-6 seconds slower, the last is on the money again. Can run a 60 - 63 (depending on day / correct pacing) second flat out sprint. Generally work on blocks of 4 - 6 weeks depending on intensity. Then a 4 - 7 day super easy week to break up the blocks. Training for 3x3 amateur boxing competition.