Sprint Intervals

Move · High-Intensity · Movement, Typed Supps

All-out efforts lasting seconds, with a recovery cost far bigger than the time suggests.

Stage by stage

Warm-up (Essential before maximal effort): Thorough warm-up with progressive strides substantially reduces hamstring strain risk before full-effort sprinting.
During (Stored energy, seconds only): A maximal sprint runs on stored muscle energy that lasts roughly six to ten seconds before power output falls.
Between efforts (Several minutes to refill): Restoring that stored energy takes minutes — short rests turn a sprint session into a different kind of conditioning.
Days later (Power and aerobic adaptation): Power output and anaerobic capacity improve, alongside genuine aerobic gains from the demands of repeated recovery.

Muscles trained

Primary: calves, glutes, hamstrings
Secondary: abs, adductors, hip abductors, hip flexors, quads, shins

Intensity

14.5 METs (Running, 10 mph (6 min/mile)).

Time to effect

Weeks: Power and fitness improve within weeks, though high recovery cost limits frequency.

Related supplements

Common myth

“Shorter rests between sprints make the session harder and therefore better.” In reality: Shorter rests reduce sprint quality and shift the training effect away from power — longer recoveries produce better speed and power adaptations.