Repeated sprint training (RST) is a key method for improving speed, aerobic fitness, and intermittent running performance in team sports.
However, the optimal session volume for balancing performance improvements and fatigue is not well understood.
This study investigates how different sprint volumes (distance × reps per session) impact physiological, neuromuscular, perceptual, and performance responses.
The results and takeaways will help coaches refine their training prescription to meet their goals.
How does manipulating sprint volume (total distance per session) impact fatigue, cardiovascular stress, and neuromuscular responses in trained athletes?
What did the researchers do?
Researchers had 14 trained male and female athletes (~23 years old) perform 4 different sprint protocols over 4 weeks (1 session per week) to determine how they responded to the training.
Sprint Protocols
- 2 sets of 10 × 40m (800m total)
- 2 sets of 5 × 40m (400m total)
- 2 sets of 10 × 20m (400m total)
- 2 sets of 5 × 20m (200m total)
30s rest between sprints, 3 min between sets.
Measured Outcomes
- Internal load: Heart rate, VO₂, time above 90% VO₂max, perceived exertion
- External load: Sprint decrement (fatigue), distance at 90%+ max sprint speed
- Neuromuscular function: Countermovement jump, leg stiffness, hamstring strength
- Recovery time course: 24h and 48h post-session
What were the results?
Higher Sprint Volume = Higher Physiological & Perceptual Demand
- 10 × 40m (800m) caused the highest heart rate (89% max), VO₂ (72% max), and perceived exertion (RPE “hard to very hard”).
- Sprint decrement (fatigue) was greatest in 10 × 40m.
- 5 × 20m (200m) had the lowest physiological load & fatigue
Matching Total Volume (~400m) Yields Similar Internal Load, But External Load Changes
- 5 × 40m (400m) & 10 × 20m (400m) had similar heart rate & VO₂.
- Acceleration load was higher in 10 × 20m (more frequent starts).
- Sprint distance >90% max speed was higher in 5 × 40m (more high-speed exposure).
Recovery: No Clear Pattern
- Neuromuscular fatigue (jump height, hamstring strength) varied greatly by the athlete.
- Some showed fatigue lasting 24-48h, others had no change or even potentiation.
What does this mean?
More Sprint Volume = Higher Fatigue and Aerobic Stress
- 10 × 40m maximizes aerobic demands but increases fatigue and perceived exertion
- 5 × 20m is the least fatiguing, good for gradual introduction to sprint training
If Training at ~400m Total Volume:
- Use 5 × 40m for max-speed exposure
- Use 10 × 20m for acceleration emphasis
To Reduce Session Time, 2-Min Rest Between Sets is Sufficient
- No difference in heart rate and VO₂ recovery between 2 and 3 minutes
Coach's Takeaway
- For aerobic adaptations → Go longer (800m total volume).
- For acceleration emphasis → Shorter reps (20m sprints).
- For max-speed exposure → Longer sprints (40m sprints).
- Managing recovery? Sprint volume influences individual fatigue responses, so monitor neuromuscular function.
