The Anaerobic (ATP-CP) Energy System

The Anaerobic (ATP-CP) Energy System

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 6 seconds. This gives us around 5 to 8 seconds of ATP production.

To develop this energy system, sessions of 4 to 8 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