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The glycolytic (anaerobic glycolysis) system is the dominant energy pathway for activities lasting between approximately 10 and 30 seconds at high intensity. The ATP-PC system (phosphagen) is most active for immediate, explosive energy (0–10 seconds), such as a short sprint or a power lift. The oxidative system and fat metabolism (C and D) are slower, more efficient systems that dominate during prolonged, lower-intensity activity. Athletes who rely on repeated high-intensity bouts, such as basketball players or middle-distance sprinters, depend heavily on glycolysis. Understanding these time frames is critical in PES program design because it informs conditioning strategies. Coaches can tailor interval training to mimic sport-specific demands, progressively improving glycolytic capacity and buffering ability against lactate accumulation. For practitioners, mastery of energy system contributions allows for more precise exercise prescription and recovery planning.