If your output is high, your time can only be short.
When I do sprinting for exercise, I do a total of 8-80 yard sprints. This is after warming up. I’m concerned with maximum output, so I take 3 or 4 minutes in between sets. I’m training for Masters T&F, so speed is my goal.
You could check out the Tabata protocol about HIIT.
Yes, Tabata is what I meant, that’s hardcore.