Adenosine Triphosphate (ATP) stores in the muscle last for approximately 2 seconds and the resynthesis of ATP from Creatine/Phosphate (CP) will continue until CP stores are depleted, approximately 4 to 5 seconds. This gives us around 5 to 7 seconds of ATP production.
To develop this energy system, sessions of 4 to 7 seconds of high intensity work at near peak velocity are required e.g.
• 3 × 10 × 30 metres with recovery of 30 seconds/repetition and 5 minutes/set.
• 15 × 60 metres with 60 seconds recovery
• 20 × 20 metres shuttle runs with 45 seconds recovery
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