Repeated bouts of near-maximal running separated by rest or easy recovery. Develops speed and anaerobic capacity.
Primary muscles
Secondary muscles
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.
Main muscles working (thicker lines)
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.
Tall hips at top speed
Relaxed face and hands
Arms drive front to back
Skipping the warm-up
Stopping abruptly at the finish
Letting form fall apart on late reps
Hamstrings are vulnerable at top speed; build up with sub-maximal strides first.
End the session if speed drops sharply.