Hi Luiz,

In reality, you will get the most out of a sprint in 30 seconds or less. More than that and you are either slowly accelerating or decelerating from max speed, you just can't hold it that long.

If you would like to work on maximum speed or power, I would focus on 30 seconds or less. Maybe start with six of them and give yourself loads of rest, like 5 minutes. You can do them either flat or into a hill to really challenge yourself. I would give yourself 36 hours to recover from this workout.

If you want to do one minute repeats, you are looking more at aerobic power. You can do more of those but I would do them in sets of 5. Make the rest 1:2 where you do one minute effort and two minutes of rest. You will see that this is a different energy system.. no longer a lactic capacity training workout. For one minute efforts you can train at 100% of your aerobic power and start with 2 sets of 5x1 minute with 2 minutes rest, with 5 minutes between sets. I find this kind of set is also very hard so I would suggest only doing it 2x per week and give yourself 36 hours before you try anything above 80-85% effort.