My favourite types of sessions involve just picking points on your training route and going flat out for a certain amount of time from there.
It’s really, really hard to say one type that fits all because there are so many different types of sprinter.
Obviously I’m quite a short sprinter so I want to leave mine as late as possible, but of course there are sprinters who can sprint for 20-odd seconds. You need to vary your sprinting efforts.
I’ve been doing thirty-second efforts to a minute. For a minute, you’re not likely to ever have to sprint but I’ve just got to really make sure I can keep the speed if needed.
In a race you can just never tell what will happen. If someone goes, you can’t just wait until you want to sprint. You’ve got to go with it.
So I think that’s really important. Vary your sprint and your sprinting times, you don’t want to just be doing ten-second, or fifteen-second sprints.