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# Four Key Ingredients of Pure Speed
- URL: https://www.scottsemple.com/four-key-ingredients-of-pure-speed/
- Published: 2024-05-09T19:57:05.000Z
- Updated: 2025-10-31T13:31:00.000Z
- Description: Even long-duration sports benefit from a "speed base." But like many training protocols, how to train pure speed is counter-intuitive.
- Author: Scott Semple
- Tags: Training

Although the saying "speed work makes the dream work" makes me throw up in my mouth, I can't deny the truth of the claim. Speed is important, even for mountain sports.

But how to train pure speed is not as well known as the cliched phrase.

## The volume is super low.

Pure speed is a small reservoir. Once it's empty, banging on the drum doesn't get anything out of it but frustration. **The total number of reps available is 5-10**, maybe 15 with lots of experience.

## Sprints are super short.

To hit the right intensity, each rep needs to be *very* short. Saying "30-second sprint" is a lot like "devout atheist" or "jumbo shrimp." **The duration per rep is only 5 to 12 seconds.**

## Sprints are not maximal.

The effort needs to be *near*\-maximal, not full-out. In the gap between near- and maximal is a calm mind and perfect execution. Stay relaxed, and maintain good form. Going all out will hinder both. **Think 95%, not 100.**

## The rests are really long.

Much of the benefit comes from muscle fiber recruitment and stimulating the anaerobic system. To *repeatedly* hit the right intensity, **rests must be 2-3 minutes and *passive*.** Don't just do something; sit there!

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In a future post, I'll detail the workout protocols and benefits of sprinting, according to Olbrecht, Canova, Magness, and Verkhoshansky.