Your body can only sustain a true maximum-power effort for about seven seconds. After that, your maximum power output starts to decline as you exhaust the phosphocreatine system, the fastest energy system in your body.

So why do most high-intensity workouts have you doing longer intervals, more reps, and shorter recovery periods? There's a big difference between true sprint training and a traditional HIIT workout, and understanding it can change how you train for power, explosiveness, and longevity.

In this episode, I explain how your body’s energy systems work, why a properly conducted sprint workout should consist of just four to eight all-out efforts of 8–15 seconds, and why extensive recovery between sprints is essential to maintaining maximum power output.

You’ll also learn how creatine helps regenerate your muscles’ phosphocreatine system, the tremendous protective benefits emerging research suggests for brain neurons, and how combining brief, explosive sprinting with aerobic endurance training can help you become the whole package: a good sprinter as well as a good endurance athlete.

 

TIMESTAMPS:

Your body cannot sustain a true maximal effort for very long. [01:01]

When you feel the burning sensation in your muscles, you are tapping into anaerobic glycolysis. It is not just discomfort, it is muscle chemistry working against you. [03:36]

An 8 to 15 second sprint is a broad-based recommendation for most people. [06:00]

It is suggested that 4 to 8 sprints of 8 to 15 seconds with a minimum 6 to 1 recovery to work ratio. [09:19]

Creatine supplement has been shown as a very effective protection against age-related decline in the brain neurons. [10:39]

There is a new slip stream product which makes a wonderful addition to your workouts in a pool. [14:05]

 

LINKS:
Brad Kearns.com
BradNutrition.com
B.rad Whey Protein Superfuel - The Best Protein on The Planet!
B.rad Superdrink – Hydrates 28% Faster than Water—Creatine-Charged Hydration for Next-Level Power, Focus, and Recovery
NEW: B.rad Real Rad Gummies - Creatine + Nootropics for Focus, Motivation, Performance, and Recovery!
Brad’s Shopping Page
BornToWalkBook.com
B.rad Podcast – All Episodes
Peluva Five-Toe Minimalist Shoes

 

We appreciate all feedback, and questions for Q&A shows, emailed to podcast@bradventures.com. If you have a moment, please share an episode you like with a quick text message, or leave a review on your podcast app. Thank you!

Check out each of these companies because they are absolutely awesome or they wouldn’t occupy this revered space. Seriously, I won’t promote anything that I don't absolutely love and use in daily life:

Recover Faster: B.rad Superfuel helps with fat loss, longevity, immune function and athletic performance with a potent combo of grassfed whey protein and creatine. A five-star bestseller on Amazon, or order direct and save! Get 20% OFF your first order with code BRAD20

Strengthen Your Feet: Peluva five-toe minimalist shoes naturally strengthen and realign your feet to perform better, relieve pain, and achieve full functionality. Use code BRADPODCAST for 10% off

Online Education: Immersive learning to transform your diet in 21 days, endurance train the right way, prepare Paleo meals for the whole week, get started the right way the therapeutic cold exposure, and custom-design a morning movement routine. 

Slipstream Swim Machine: Smooth, adjustable, battery-powered swim current generator. Swim, or run, in place against a powerful current! Save $250 with the code BRAD @SlipstreamSwimMachine

Somnus sleep system: An advanced, water-based mattress pad that uses intelligent, dual-zone temperature regulation to optimize your micro-climate for deeper, more restorative rest. Use code BRAD for $200 discount on SomnusLab.com

Clean Your Indoor Air!: The Jaspr Air Scrubber is an ultra high-performance, automatic-sensor unit that will address the often-disregarded health concern of indoor air quality. Save $350 on your unit with code BRAD

Explore B.rad Nutrition, online courses, and my favorite gear at: BradKearns.com/Shop

 

Enjoying the podcast?
Please leave a quick review on Apple Podcasts—it helps more people discover the show. Thanks for your support!

 

#bradpodcast

Your body can only sustain a true maximum-power effort for about seven seconds. After that, your maximum power output starts to decline as you exhaust the phosphocreatine system, the fastest energy system in your body.
So why do most high-intensity workouts have you doing longer intervals, more reps, and shorter recovery periods? There's a big difference between true sprint training and a traditional HIIT workout, and understanding it can change how you train for power, explosiveness, and longevity.
In this episode, I explain how your body&rsquo;s energy systems work, why a properly conducted sprint workout should consist of just four to eight all-out efforts of 8&ndash;15 seconds, and why extensive recovery between sprints is essential to maintaining maximum power output.
You&rsquo;ll also learn how creatine helps regenerate your muscles&rsquo; phosphocreatine system, the tremendous protective benefits emerging research suggests for brain neurons, and how combining brief, explosive sprinting with aerobic endurance training can help you become the whole package: a good sprinter as well as a good endurance athlete.
&nbsp;
TIMESTAMPS:
Your body cannot sustain a true maximal effort for very long. [01:01]
When you feel the burning sensation in your muscles, you are tapping into anaerobic glycolysis. It is not just discomfort, it is muscle chemistry working against you. [03:36]
An 8 to 15 second sprint is a broad-based recommendation for most people. [06:00]
It is suggested that 4 to 8 sprints of 8 to 15 seconds with a minimum 6 to 1 recovery to work ratio. [09:19]
Creatine supplement has been shown as a very effective protection against age-related decline in the brain neurons. [10:39]
There is a new slip stream product which makes a wonderful addition to your workouts in a pool. [14:05]
&nbsp;
LINKS:
<ul>
<li><a href="https://bradkearns.com/podcast-index/">Brad Kearns.com</a></li>
<li><a href="http://bradnutrition.com/">BradNutrition.com</a></li>
<li><a href="about:blank">B.rad Whey Protein Superfuel - The Best Protein on The Planet!</a></li>
<li><a href="https://a.co/d/3pVVl9w">B.rad Superdrink &ndash; Hydrates 28% Faster than Water&mdash;Creatine-Charged Hydration for Next-Level Power, Focus, and Recovery</a></li>
<li><a href="https://a.co/d/00WIESpY">NEW: B.rad Real Rad Gummies - Creatine + Nootropics for Focus, Motivation, Performance, and Recovery!</a></li>
<li><a href="https://bradkearns.com/shop/">Brad&rsquo;s Shopping Page</a></li>
<li><a href="http://borntowalkbook.com/">BornToWalkBook.com</a></li>
<li><a href="https://bradkearns.com/podcast-index/">B.rad Podcast &ndash; All Episodes</a></li>
<li><a href="https://peluva.com/?view=cro-id28570">Peluva Five-Toe Minimalist Shoes</a><a href="https://bradventures.thinkific.com/courses/morningexercise"></a><a href="https://bradkearns.com/olympian-shelby-houlihan-on-elite-training-resiliency-mindset-and-her-2025-comeback/"></a></li>
</ul>
&nbsp;
We appreciate all feedback, and questions for Q&amp;A shows, emailed to&nbsp;<a href="mailto:getoveryourselfpodcast@gmail.com">podcast@bradventures.com</a>. If you have a moment, please share an episode you like with a quick text message, or leave a review on your podcast app. Thank you!
Check out each of these companies because they are absolutely awesome or they wouldn&rsquo;t occupy this revered space. Seriously, I won&rsquo;t promote anything that I don't absolutely love and use in daily life:
Recover Faster:&nbsp;<a href="https://www.amazon.com/B-rad-Grassfed-Superfuel-Monohydrate-Bioavailability/dp/B0B9F9YXN6?ref_=ast_sto_dp&amp;th=1" data-saferedirecturl="https://www.google.com/url?q=https://www.amazon.com/B-rad-Grassfed-Superfuel-Monohydrate-Bioavailability/dp/B0B9F9YXN6?ref_%3Dast_sto_dp%26th%3D1&amp;source=gmail&amp;ust=1787056628256000&amp;usg=AOvVaw2MWD49PA1mU9rDI4mA4_ue">B.rad Superfuel</a>&nbsp;helps with fat loss, longevity, immune function and athletic performance with a potent combo of grassfed whey protein and creatine. A&nbsp;five-star bestseller on <a href="https://www.amazon.com/B-rad-Grassfed-Superfuel-Monohydrate-Bioavailability/dp/B0B9F9YXN6?ref_=ast_sto_dp&amp;th=1" data-saferedirecturl="https://www.google.com/url?q=https://www.amazon.com/B-rad-Grassfed-Superfuel-Monohydrate-Bioavailability/dp/B0B9F9YXN6?ref_%3Dast_sto_dp%26th%3D1&amp;source=gmail&amp;ust=1787056628256000&amp;usg=AOvVaw2MWD49PA1mU9rDI4mA4_ue">Amazon</a>, or <a href="http://bradnutrition.com" data-saferedirecturl="https://www.google.com/url?q=http://bradnutrition.com&amp;source=gmail&amp;ust=1787056628256000&amp;usg=AOvVaw115_PgbiBsQOXl8hk-9FcR">order direct</a> and save! Get 20% OFF your first order with code BRAD20
<a href="https://affiliate.peluva.com/BRADPODCAST" data-saferedirecturl="https://www.google.com/url?q=https://affiliate.peluva.com/BRADPODCAST&amp;source=gmail&amp;ust=1787056628256000&amp;usg=AOvVaw0LEllw66vyimNEtyLvicj7">Strengthen Your Feet</a>: Peluva five-toe minimalist shoes naturally strengthen and realign your feet to perform better, relieve pain, and achieve full functionality.&nbsp;Use code BRADPODCAST for 10% off
<a href="https://bradventures.thinkific.com/collections" data-saferedirecturl="https://www.google.com/url?q=https://bradventures.thinkific.com/collections&amp;source=gmail&amp;ust=1787056628256000&amp;usg=AOvVaw27eikGOgUog08Js21iPcC0">Online Education</a>:&nbsp;Immersive learning to transform your diet in 21 days, endurance train the right way, prepare Paleo meals for the&nbsp;whole week, get started the right way the therapeutic&nbsp;cold exposure, and custom-design a morning movement routine.&nbsp;
<a href="https://swimslipstream.com/pages/slipstream-special-partner-discount?affiliate_source=BradKearns&amp;affiliate_coupon=BradKearns250">Slipstream Swim Machine:</a> Smooth, adjustable, battery-powered swim current generator. Swim, or run, in place against a powerful current!&nbsp;Save $250 with the code BRAD @SlipstreamSwimMachine
<a href="https://somnuslab.com/">Somnus sleep system:</a> An advanced, water-based mattress pad that uses intelligent, dual-zone temperature regulation to optimize your micro-climate for deeper, more restorative rest. Use code BRAD for $200 discount on SomnusLab.com
<a href="https://jaspr.co/products/airscrubber?rfsn=8682396.a9fad4&amp;utm_source=brad-kearns-news.beehiiv.com&amp;utm_medium=newsletter&amp;utm_campaign=the-most-powerful-exercise-you-re-probably-not-doing&amp;_bhlid=75fee7d935445b542d3c2a1ad3a8d3a319075521" data-saferedirecturl="https://www.google.com/url?q=https://jaspr.co/products/airscrubber?rfsn%3D8682396.a9fad4%26utm_source%3Dbrad-kearns-news.beehiiv.com%26utm_medium%3Dnewsletter%26utm_campaign%3Dthe-most-powerful-exercise-you-re-probably-not-doing%26_bhlid%3D75fee7d935445b542d3c2a1ad3a8d3a319075521&amp;source=gmail&amp;ust=1787056628256000&amp;usg=AOvVaw3Bvv0Ll5fRjHgl_JbPFosC">Clean Your Indoor Air!</a>: The&nbsp;Jaspr Air Scrubber is an&nbsp;ultra high-performance, automatic-sensor unit that will address the often-disregarded health concern of indoor air quality.&nbsp;Save $350 on your unit with code BRAD
Explore B.rad Nutrition, online courses, and my favorite gear at:&nbsp;<a href="https://link.mail.beehiiv.com/v2/c/e706e641e4b42b41856a3c4af8757c9c1efbaf22213975d5dde08feed025d649e07ceac708654f8df27257e26e729600060af51d05299e7498a5b94216e50b32cf37dd2c74e5c833723c6c2b003c290c0d0c37c3fab00985301516107aaf4978402dafd3125e547d9d9e487410334b0f0c36aefe285985fc49241068b2119ec1cdd1046d13e2a10e135710d13a9600bb12b09dafb9a1dec684f59100a2f0ece2/2fdd801f903e410b" data-saferedirecturl="https://www.google.com/url?q=https://link.mail.beehiiv.com/v2/c/e706e641e4b42b41856a3c4af8757c9c1efbaf22213975d5dde08feed025d649e07ceac708654f8df27257e26e729600060af51d05299e7498a5b94216e50b32cf37dd2c74e5c833723c6c2b003c290c0d0c37c3fab00985301516107aaf4978402dafd3125e547d9d9e487410334b0f0c36aefe285985fc49241068b2119ec1cdd1046d13e2a10e135710d13a9600bb12b09dafb9a1dec684f59100a2f0ece2/2fdd801f903e410b&amp;source=gmail&amp;ust=1787056628256000&amp;usg=AOvVaw2Wm7QjsCiB8LaxwhqB1WbO">BradKearns.com/Shop</a>
&nbsp;
Enjoying the podcast? Please leave a quick review on&nbsp;<a href="https://link.mail.beehiiv.com/v2/c/7de211e48305416f37b3b840e7bd3b2d701461eecc0b4dcf2696721e6132fc69aa42d18bc6a193692c829317cbb19928bb60d0337474cfbfec02205f602c580ebb45d14350a0c275060cb0c339956413be377120fdf14110ce7e1f206c0881a77366159fbc94fef0c2175819853c5645468b789bf1ae7afc28e318bc41782826fac2223d1b8d147bc456e8512e423c31293833733e30041df908275e1426c837/9aaa3bc6157abfa7" data-saferedirecturl="https://www.google.com/url?q=https://link.mail.beehiiv.com/v2/c/7de211e48305416f37b3b840e7bd3b2d701461eecc0b4dcf2696721e6132fc69aa42d18bc6a193692c829317cbb19928bb60d0337474cfbfec02205f602c580ebb45d14350a0c275060cb0c339956413be377120fdf14110ce7e1f206c0881a77366159fbc94fef0c2175819853c5645468b789bf1ae7afc28e318bc41782826fac2223d1b8d147bc456e8512e423c31293833733e30041df908275e1426c837/9aaa3bc6157abfa7&amp;source=gmail&amp;ust=1787056628256000&amp;usg=AOvVaw0EfmY2XdN_XdLHedC9beQ6">Apple Podcasts</a>&mdash;it helps more people discover the show. Thanks for your support!<a href="http://bradnutrition.com/?utm_source=brad-kearns-news.beehiiv.com&amp;utm_medium=referral&amp;utm_campaign=brad-kearns-news-dismantling-the-modern-fitness-lie"></a>
&nbsp;
#bradpodcast

Join Brad Kearns, New York Times bestselling author, world #1 ranked masters 60+ high jumper, Speedgolf world record holder, and former world #3 ranked pro triathlete, in pursuing peak performance with passion throughout life. Brad delivers an engaging mix of step-by-step education on important health topics like staying fit, strong and powerful as you age; transforming diet to lose body fat and increase energy; sort through hype and misinformation to make simple, sustainable lifestyle changes; and broaden your perspective beyond a fit body to experience happy relationships, nonstop personal growth, and ultimately sail to 100 with a happy, healthy, long life. Let’s explore beyond shortcuts, hacks, and crushing competition to laugh, have fun, appreciate the journey, and not take ourselves too seriously. It’s time to B.rad!

 

Join Brad Kearns, New York Times bestselling author, world #1 ranked masters 60+ high jumper, Speedgolf world record holder, and former world #3 ranked pro triathlete, in pursuing peak performance with passion throughout life. Brad delivers an engaging mix of step-by-step education on important health topics like staying fit, strong and powerful as you age; transforming diet to lose body fat and increase energy; sort through hype and misinformation to make simple, sustainable lifestyle changes; and broaden your perspective beyond a fit body to experience happy relationships, nonstop personal growth, and ultimately sail to 100 with a happy, healthy, long life. Let&rsquo;s explore beyond shortcuts, hacks, and crushing competition to laugh, have fun, appreciate the journey, and not take ourselves too seriously. It&rsquo;s time to B.rad!
&nbsp;

Brad Kearns, NY Times bestselling author and world #1 masters age 60+ high jumper, offers a fun and diverse mix of interviews with leading authors and health experts, and  how-to shows for peak performance, weight loss, personal growth, and longevity

The B.rad Podcast

Today, we've been conditioned to believe that accelerated aging is normal — that getting older means slowing down, losing our competitive edge, and watching others from the sidelines. Brad Kearns is living proof that's a lie. A New York Times bestselling author, former world #3 ranked professional triathlete, and current world-ranked masters high jumper and 400-meter runner, Brad is competing and excelling into his 60s.

The B.rad Podcast informs and inspires you to see what's possible at any age. Every episode cuts through the hype and misinformation on the topics that matter most: ancestral nutrition and diet strategies that strip body fat and restore energy; training methods that build strength, power, speed, and endurance without destroying your body; recovery protocols that keep you performing at your peak; and the mindset shifts that help you thrive as you age instead of simply survive. This show offers a refreshing alternative to slowing down, giving up, and fading away.

Whether you're a competitive athlete looking to extend your prime, someone battling fatigue and frustration with conventional health advice, or simply a person who refuses to go quietly into a slower, smaller life — the B.rad Podcast was built for you. No shortcuts. No hype. Just world-class guests and actionable tips to help you dial in all areas of healthy living and lifelong functional fitness.

Enjoy step-by-step actionable protocols from Brad, as well as prominent guests like Mark Sisson, Dr. Paul Saladino, Ben Greenfield, Shawn Stevenson, Dr. Tommy Wood, Mark Manson, Katy Bowman, Gabby Reece, Cynthia Thurlow, and Melanie Avalon. Forget the age limitations. It's time to raise the bar. Visit BradKearns.com for free PDF resources, peak performance tools, and weekly insights delivered to your inbox.

Today, we've been conditioned to believe that accelerated aging is normal &mdash; that getting older means slowing down, losing our competitive edge, and watching others from the sidelines. Brad Kearns is living proof that's a lie.&nbsp;A New York Times bestselling author, former world #3 ranked professional triathlete, and current world-ranked masters high jumper and 400-meter runner, Brad is competing and excelling into his 60s.
The B.rad Podcast informs and inspires you to see what's possible at any age. Every episode cuts through the hype and misinformation on the topics that matter most: ancestral nutrition and diet strategies that strip body fat and restore energy; training methods that build strength, power, speed, and endurance without destroying your body; recovery protocols that keep you performing at your peak; and the mindset shifts that help you thrive as you age instead of simply survive. This show offers a refreshing alternative to slowing down, giving up, and fading away.
Whether you're a competitive athlete looking to extend your prime, someone battling fatigue and frustration with conventional health advice, or simply a person who refuses to go quietly into a slower, smaller life &mdash; the B.rad Podcast was built for you. No shortcuts. No hype. Just world-class guests and actionable tips to help you dial in all areas of healthy living and lifelong functional fitness.
Enjoy step-by-step actionable protocols from Brad, as well as prominent guests like Mark Sisson, Dr. Paul Saladino, Ben Greenfield, Shawn Stevenson, Dr. Tommy Wood, Mark Manson, Katy Bowman, Gabby Reece, Cynthia Thurlow, and Melanie Avalon. Forget the age limitations. It's time to raise the bar. Visit BradKearns.com for free PDF resources, peak performance tools, and weekly insights delivered to your inbox.