Sprint Intervals
Repeated bouts of near-maximal running separated by rest or easy recovery. Develops speed and anaerobic capacity.
Primary muscles
- Hamstrings
- Glutes (Gluteus Maximus)
- Quadriceps
- Hip Flexors
Secondary muscles
- Calves (Gastrocnemius)
- Soleus
- Abs (Rectus Abdominis)
- Sets
- 6–10
- Duration
- 10–30 sec
- Rest
- 60–180s
How to perform
Main muscles working (thicker lines)
Starting position
Stand at your start line on a track or flat surface after a full warm-up including strides.
Accelerate from a split stance, staying low for the first few steps.
Rise gradually to an upright sprinting posture.
Run at near-maximal effort for the set distance or time.
Decelerate gradually over several strides rather than stopping abruptly.
Walk or jog easily until recovered, then repeat.
Breathing: Breathe hard and rhythmically during efforts, then slow deep breaths during recovery.
Coaching tips
Tall hips at top speed
Relaxed face and hands
Arms drive front to back
Common mistakes
Skipping the warm-up
Stopping abruptly at the finish
Letting form fall apart on late reps
Safety notes
Hamstrings are vulnerable at top speed; build up with sub-maximal strides first.
End the session if speed drops sharply.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.