Energy System Chart - How to Train Maximum Speed, Speed Endurance, and Tempo
A Coach's Guide to Targeted Energy System Development
This chart provides guidelines for optimal distances, intensity, rest, and training loads to develop different components of speed and endurance, along with example workouts, recommended progressions, and athlete profiles.
| Terminology | Energy System | Component | Intensity (% of Predicted Performance) | Rest Between Reps (min) | Rest Between Sets (min) | Reps Distance (m) | Total Distance for Short Sprints (m) | Total Distance for Long Sprints (m) | Example Workout | Recommended Progression | Common Sessions For |
|---|---|---|---|---|---|---|---|---|---|---|---|
| Maximum Speed | Anaerobic Alactic | Speed / Anaerobic Power | 95 - 100% | 3 - 5 | 6 - 8 | 20 - 60 | 100 - 600 | 300 - 900 | 6x40m sprints from blocks | Increase distance to 60m over weeks | 100/200/400m, Jumps, Hurdles |
| Maximum Speed End | Anaerobic Alactic | Alactic Short Speed End | 90 - 100% | 1 - 2.5 | 5 - 10 | 50 - 80 | 300 - 800 | 600 - 1200 | 4x80m sprint efforts with full recovery | Add reps or decrease recovery time | 100m/200m, Hurdles |
| Speed Endurance | Anaerobic Glycolytic | Glycolytic Short Speed End | 90 - 95% | 1 - 2 | 3 - 4 | 70 - 90 | 300 - 800 | 600 - 1200 | 5x60m sprints with 90s rest | Reduce rest time or increase reps | 100m/200m, Hurdles |
| Speed Endurance | Anaerobic Glycolytic | Speed End | 90 - 100% | 5 - 7 | 6 - 10 | 0 - 150 | 300 - 900 | 400 - 1000 | 3x120m sprint efforts | Gradually extend distance to 150m | 200m/400m |
| Special Endurance I | Anaerobic Glycolytic | Long Speed Endurance | 90 - 95% | 10 - 12 | 12 - 15 | 150 - 300 | 300 - 900 | 300 - 1200 | 2x200m sprints at 90% effort | Increase reps or distance up to 300m | 400m |
| Special Endurance II | Lactic Acid Tolerance | Lactic Tolerance | 85 - 95% | 15 - 20 | NA | 300 - 600 | 300 - 600 | 300 - 1200 | 3x300m at 85% effort | Progress to 400m distances | 400m/800m |
| Intensive Tempo | Mixed Aerobic Anaerobic | Anaerobic Capacity | 80 - 89% | 0.5 - 4 | 3 - 10 | 100 - 600 | 800 - 1800 | 1000 - 2800 | 4x400m runs at 80% effort | Reduce rest time or increase distance | 800m/1500m |
| Extensive Tempo | Aerobic | Aerobic Capacity | 55 - 80% | 0.5 - 1 | 2 - 3 | 200 - 800 | 1400 - 2500 | 1800 - 4000 | 6x600m at 70% effort | Add reps or reduce rest time | 800m/1500m |
| Continuous Tempo | Aerobic | Aerobic Capacity | 40 - 60% | Heart Rate 110-150 | NA | 1000+ | 1000+ | 3000+ | 3km continuous run | Increase pace or distance | Long Distance |
In track and field, the targeted development of specific energy systems is fundamental to optimising athletic performance. Different events place unique demands on the body, requiring a customised approach to training. This article explores how the Energy System Chart can be a valuable tool for coaches in planning training programmes for speed, speed endurance, and tempo, discusses the chart’s strengths and limitations, and provides tips on how to effectively apply its insights.
Understanding the Energy System Chart
The Energy System Chart provides guidelines for distances, intensity levels, rest intervals, and total training volume tailored to three key training domains: Maximum Speed, Speed and Special Endurance, and Tempo. Here’s a breakdown of what each area covers:
Maximum Speed: Focusing on anaerobic alactic energy, this system is critical for short, explosive efforts. Training components include short, high-intensity repetitions with ample rest to ensure peak power output. These sessions are most heavily used by 100/200m sprinters, hurdlers, jumpers, and throwers.
Speed and Special Endurance: This covers both anaerobic alactic and anaerobic glycolytic energy systems, supporting sustained, high-intensity efforts crucial for sprinters and middle-distance athletes. These sessions are most commonly used by 200/400m sprinters and hurdlers, but also play an important role in 100m, 800m, and even 1500m programs.
Tempo: Predominantly engaging aerobic and mixed aerobic-anaerobic energy systems, tempo sessions help build aerobic capacity, aiding recovery and endurance for athletes with higher endurance demands. These sessions are most heavily used by Middle and Long Distance athletes, but are also employed by many short sprint athletes early in the season (General Preparation Phase).
The chart also includes example workouts, progression suggestions, and recommended athlete types for each training type, providing a practical, coach-friendly guide.
How You Can Use the Energy System Chart
The Energy System Chart provides coaches with a structured, easy-to-follow framework for designing event-specific training sessions that enhance speed, endurance, and recovery. By offering clear guidelines on intensity, distances, and rest, it helps coaches plan progressive, effective programs tailored to each athlete’s unique energy demands.
Tap the tiles below for more information on how it can be used to support your coaching and planning.
-
The chart organises a wealth of training details—distances, intensity ranges, rest intervals, and progression tips—into one concise tool. This centralised format makes it easy for coaches to reference specific training elements and design effective sessions.
-
By outlining training adaptations for different energy systems, the chart caters to the unique needs of different track and field events, from 100m sprints to distance runs. This flexibility helps coaches plan sessions that respect each athlete’s specific requirements and performance goals.
-
The suggested repetition distances, rest intervals, and total daily volumes serve as reliable benchmarks, particularly for newer coaches who may need a foundation to build upon. These guidelines can save time by providing structured parameters that still allow for athlete-centred adjustments.
-
With example workouts and suggestions for progression, the chart encourages a strategic approach to training. Knowing how to gradually increase demands—whether by extending distance, adding reps, or decreasing rest—enables coaches to enhance training systematically without risking burnout or injury.
Limitations of the Energy System Chart
While the Energy System Chart offers valuable guidelines, it may lack the flexibility needed for individual athlete responses and doesn’t account for mental and technical aspects critical to performance. Coaches should view it as a baseline, adapting it to address each athlete’s personal needs, recovery rates, and skill development requirements.
Tap the tiles below to learn more about the limitations of the tool.
-
The chart provides general parameters, but each athlete’s physiological responses vary. Factors such as age, experience level, injury history, and personal recovery rates will influence how an athlete adapts to a session. Coaches may need to make further adjustments based on close monitoring of an athlete’s performance, fatigue, and recovery status.
-
Another limitation of the Energy System Chart is its inability to account for an athlete’s internal load—how their body internally responds to training on a given day. Factors like stress, fatigue, or recent high-intensity sessions can alter the perceived effort of a workout, making what would normally be an easy aerobic rep feel like an intense lactic session. This variability highlights the need for coaches to consider real-time feedback from athletes and adjust sessions accordingly to ensure safe and effective training adaptations.
-
Relying solely on distance, intensity, and rest intervals can lead to a “checklist” approach, where the quality of movement or technique refinement is overlooked. Coaches should use these guidelines in tandem with a focus on proper form, optimal mechanics, and energy-efficient techniques to maximise the benefits of each session.
Applying the Energy System Chart to Your Coaching
To get the most out of the Energy System Chart, coaches can integrate it within a periodised training framework, focus on individualisation, and incorporate regular monitoring.
Integrating Within a Periodised Training Program
The chart can serve as a foundation for building a periodised program. Depending on your coaching philosophy and targeted athlete outcomes, you can use the chart to vary the emphasis on maximum speed, speed endurance, or tempo work across different training phases, based on the athlete’s competition calendar.
See two examples below of how different coaches could use the Energy Systems Chart to set the parameters of training sessions that meet their training objectives at each phase of the season.
Example 1: 100m Sprinter
- Tempo Runs (55–80% intensity): 200m–300m reps with short rests to build aerobic capacity and promote recovery.
- General Strength Training: Include weightlifting and plyometrics to develop power and explosiveness.
- Speed Endurance (90–100% intensity): 60m–120m sprints with longer rests to build anaerobic capacity for sustaining speed.
- Maximum Speed Work: Short, maximal effort sprints of 30m–60m with full recovery to increase peak speed.
- Technique Drills: Work on block starts, acceleration, and stride mechanics.
- Maximum Speed Work: 30m–60m sprints to maintain peak speed without accumulating fatigue.
- Speed Endurance: Shorter reps (60m–100m) at high intensity with full recovery to simulate race pace.
Example 2: 800m Athlete
- Extensive Tempo Runs (55–80% intensity): 400m–600m reps to enhance aerobic capacity and efficiency.
- Strength Endurance Training: Circuit-based or resistance exercises that focus on lower-body strength.
- Intensive Tempo Runs (80–89% intensity): 300m–500m intervals to improve anaerobic capacity.
- Speed Endurance: 150m–300m reps at higher intensities to simulate race conditions and build lactate tolerance.
- Race-Pace Repeats: 200m–400m reps at 90–95% intensity with full recovery to simulate race efforts.
- Short Speed Work: 100m–150m sprints to maintain turnover and top-end speed without creating excess fatigue.
Tailoring to Athlete Profiles
Each type of athlete benefits differently from each category:
100m, 200m, Hurdlers, Jumpers, Throwers: Focus predominantly on maximum speed and anaerobic alactic endurance to optimise explosive power.
400m, 800m: A balanced approach to speed endurance and tempo builds both anaerobic and aerobic capacity.
800m, 1500m, 5000m: Emphasise extensive tempo and aerobic work, using short speed sessions for neuromuscular efficiency without fatiguing the energy systems excessively.
5000m+: Prioritise continuous tempo and extensive aerobic training to build high aerobic endurance, with occasional speed sessions to maintain neuromuscular sharpness and economy without adding fatigue.
While each type of athlete has primary focus areas, all athletes benefit from incorporating a mix of speed, endurance, and tempo sessions in their training. It is ultimately up to the coach’s philosophy and understanding of each athlete’s unique needs to determine the proportion and frequency of each session type within the overall training plan. This approach enables coaches to foster well-rounded athletes who can handle varied race demands and adapt to competitive conditions.
Implementing Progressive Overload
Follow the chart’s suggestions for progressing workouts, whether by increasing distance, repetitions, or decreasing rest intervals. Progressive overload ensures continual adaptation, but coaches should balance this with adequate recovery periods to prevent overtraining.
Monitoring and Adjusting Based on Feedback
Regularly monitor athletes for signs of fatigue, excessive soreness, or declines in performance. Track and field athletes often benefit from a subjective rating system or short feedback sessions after workouts to gauge the impact. If an athlete shows signs of strain, adjust the workout load or modify upcoming sessions to allow for recovery.
Incorporating Technique and Skill Work
While physical conditioning is crucial, so too is technique. Integrate short drills focused on form and biomechanics within maximum speed and speed endurance sessions. For instance, sprint drills (such as A-skips, high knees, and acceleration starts) can be woven into the warm-up or between intervals to reinforce efficient movement patterns.
The Energy System Chart can be a useful tool for structuring track and field training. It can help you to provide targeted training parameters, progression suggestions, and application insights, enabling you to build effective, goal-oriented training progarms.
However, the most successful application involves blending the chart’s guidelines with a customised, athlete-centred approach that prioritises long-term development and individualisation.
This chart serves as a strong starting point, but it is most effective when supplemented with careful observation, flexible programming, and a holistic approach that addresses both physical and mental performance aspects. In doing so, you can ensure that each athlete not only improves physically but also remains motivated, resilient, and prepared for competition.