Table 2 Intermittent sprint training protocols and their physiological characteristics.

RST-short

3–6 s

20–30 s

 ~ 1:5

PCr → Glycolytic

↑ RSA, ↑ H + buffering

¹⁵

RST-medium

5–10 s

30–60 s

 ~ 1:6

PCr + Glycolytic

↑ Glycolytic enzymes, ↑ MCT1/4

¹⁰

RST-long

6–10 s

60–120 s

 ~ 1:12

Predominantly PCr

↑ PCr resynthesis rate, ↑ Neural drive

¹⁸

Sprint training

10–15 s

2–5 min

 ~ 1:20

PCr + Neural

↑ Motor unit recruitment, ↑ Sprint technique

Morin et al.³⁴

Modified RST

4–8 s

Variable progressive (15–90 s)

Variable

PCr → Oxidative

↑ Metabolic efficiency, ↑ VO₂ kinetics

Ferrari Bravo et al.³⁵