Sprint Intervals 15s
Demo video coming soon
How to Do It
Sprint maximally (running, bike, or skating-pattern work) for 15 seconds, then rest for the prescribed recovery, repeating for the set number of intervals. Push each 15-second bout near-maximally and use the recovery to partially recover before the next. Maintain effort and form across the intervals as fatigue accumulates.
Why It Works
~15-second maximal sprints heavily tax the glycolytic system (and the tail of the alactic system), training anaerobic capacity and the ability to produce high power output repeatedly and tolerate and clear metabolic byproducts; builds the high-intensity engine for short, hard efforts.
Hockey Transfer
Mirrors the duration of a hard hockey shift’s most intense bursts; trains the anaerobic capacity to produce repeated high-intensity efforts and the tolerance to keep working hard through the burn of a demanding shift.
Coaching Cues
- "Near-maximal each 15"
- "use the rest to recover"
- "hold effort across the intervals"
Common Mistakes
Pacing instead of sprinting hard; insufficient or excessive recovery; form falling apart; fading badly across reps
Progression / Regression
more intervals, shorter rest, or longer work
fewer intervals, longer rest, or shorter sprints
Primary Muscles
Energy System
Glycolytic
Put it to work
on the ice.
This exercise is part of a fully periodized 12-week off-ice program — built by a sport scientist who coaches at the national level.
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