The most common RST set configuration is 6 × 30 m straight-line sprints with 20 s of passive inter-repetition rest.

The reference estimates for HRavg (90% HRmax), VO2avg (~ 70–80% VO2max) and B[La] (10.8 mmol·L−1) demonstrate the substantial physiological demands of RST in team sport athletes. Associated prediction intervals for these estimates suggest that most of these demands are consistently substantial across many RST protocols, sports and athlete characteristics.

Shorter inter-repetition rest periods (≤ 20 s) and longer repetition distances (> 30 m) amplify physiological demands and cause greater inter-set reductions in sprint performance (i.e. performance fatigue). Inversely, longer inter-repetition rest periods (≥ 30 s) and shorter repetition distances (≤ 20 m) enhance acute sprint performance and reduce the physiological demands.

Shuttle-based protocols are associated with slower repetition times, likely due to the added change-of-direction component, but may reduce sprint decrement. The effect of shuttle versus straight-line RST protocols on physiological and perceptual outcomes remains inconclusive.

Performing two less repetitions per set (e.g. four as opposed to six repetitions) maintains the perceptual, performance and physiological demands of RST.

The findings from our investigation provide practitioners with the expected demands of RST and can be used to help optimise training prescription through the manipulation of programming variables.