As race season gets closer, speed training needs to evolve. But going harder isn’t always the answer. In this episode, Brian and Andy break down the difference between true sprinting and training efficiency at speed. They discuss why 30–60 second efforts shouldn’t always be all-out, how staying relaxed can actually make you faster, and why maintaining good technique under speed is one of the most important skills to develop heading into winter.

They also dive into the physiology behind short efforts, including how the aerobic and anaerobic systems contribute at 10, 30, 60, and 90 seconds. The conversation explores why even elite sprint skiers need massive aerobic engines, how speed should fit alongside endurance and strength throughout an athlete’s development, and why you shouldn’t wait until an athlete is “fit enough” before teaching them to move fast. Brian and Andy also share practical examples for incorporating short sprints, 30-second speed work, threshold intervals, and pace-project sessions into fall training.

Finally, they answer a listener question about scheduling intensity for junior ski clubs, including whether Tuesday/Thursday intensity sessions are too close together, how recovery needs change with age, and how coaches can make the most of limited team training days. Whether you’re a skier trying to sharpen up for winter or a coach building your fall training plan, this episode offers a practical framework for developing speed without simply adding more intensity.

Energy System Usage:

10 seconds: 91% anaerobic, 9% aerobic (phosphagen system dominates)

20 seconds: 82% anaerobic, 18% aerobic

30 seconds: 75% anaerobic, 25% aerobic

60 seconds: 58% anaerobic, 42% aerobic (glycolysis peaks then dips)

78.6 seconds: 50% anaerobic, 50% aerobic (the equal-split tipping point)

Over 90 seconds: Aerobic oxidation takes over as the primary energy source

Anaerobic and Aerobic Energy System Contribution During Maximal Exercise: A Systematic Review