Plans are built around phases, not weeks
Most relays plans are calendar-based, week 1, week 2, week 3. A better plan is phase-based, train the phase that's weakest, until it's not weakest anymore. AI tells you which phase to start with.
A relays training plan should adapt to what your form is doing now, not what it was doing last season. Here's how to structure a relays plan around the phases the AI flags as weakest, strength block, technique block, plyo block, and re-test against video at the end of each.
Most relays plans are calendar-based, week 1, week 2, week 3. A better plan is phase-based, train the phase that's weakest, until it's not weakest anymore. AI tells you which phase to start with.
Plans without checkpoints turn into routines. Every two to three weeks, upload a relays clip and let the AI check whether the gap closed. If it didn't, the plan changes.
Once the takeoff is dialed in, the next gap shifts. The plan follows the gap, not the calendar. AI re-prioritizes after every video re-test.
Build a relays plan around the phase that's costing you the most, train it for two to three weeks, re-test on video, repeat. AI tells you what to start with and what to do next.
Follow up in chat and ask questions. The AI remembers your analysis and speaks the language of relays coaching.
This is the schedule a typical HS or club program uses during the in-season. Wednesday's drill focus rotates based on what AI form check flagged from the weekend's tape.
Individual sprint training (each leg works own distance).
Relay technique: stationary, walking, jogging exchanges. Go-mark calibration.
Race-pace exchanges in zone. 4-6 full-speed reps per pair.
Recovery / mobility.
Full 4x100 simulation if pre-meet. Or meet day.
Off.
Tape review of exchanges. Identify pair that needs adjustment.
Progression is non-linear. The ladder below maps marker behavior, typical relays performance, approach length, and last-5m approach speed to the technical focus that should dominate your training block.
| Level | Marker | Performance | Approach | Speed | Training focus |
|---|---|---|---|---|---|
| Beginner | First exposure to relay. | n/a | n/a | n/a | Hand position, baton grip, basic exchange in stationary. |
| HS Developing | Can complete a 4x100 without dropping. | 4x100: 50+ s (M), 56+ s (W) | n/a | n/a | Verbal timing, jogging exchanges, basic go-mark. |
| HS Top / Club | State-meet caliber. | 4x100: 42-46 s (M), 48-53 s (W) | n/a | n/a | Race-pace exchanges, speed retention, drive-out. |
| College | D1 / national-meet caliber. | 4x100: 39-42 s (M), 44-48 s (W) | n/a | n/a | Sub-0.05s exchange loss, leg-order optimization. |
| Elite | World-level relay teams. | 4x100: < 39 s (M), < 44 s (W) | n/a | n/a | Marginal exchange gains, world-record execution. |
Primary sources behind the numbers and methods on this page.
Five common questions about relays that come up in coaching.
A directory of every relays page on the site, from broad analysis tools to specific phase deep-dives. Each entry points to a focused write-up.
Download the app. Film a rep. See what the AI sees. Free first analysis, no card, no account required.