Work Sprints & Bursts System

Help me design a work sprints system for intensive bursts of productivity.

Work type: [CREATIVE / TECHNICAL / WRITING / BUSINESS / MIXED]
Sprint need: [DEADLINE APPROACHING / LAUNCH / CATCH UP / REGULAR PRACTICE]

Provide:
1. **Sprint Types**: 2-hour sprints, half-day sprints, and full-day deep dives — when to use each
2. **Sprint Preparation**: What to do the day before a sprint (tasks, environment, food, mindset)
3. **Sprint Structure**: Minute-by-minute breakdown of a 2-hour sprint
4. **Environment Setup**: Creating a distraction-free sprint zone
5. **Focus Fuel**: What to eat and drink during sprints
6. **Break Design**: Optimal break length and activity between sprints
7. **Sprint Tracking**: How to measure output during sprints
8. **Recovery Protocol**: Why you can't sprint every day and how to recover
9. **Team Sprints**: How to run a group sprint or co-working session
10. **Sprint Calendar**: How many sprints per week is sustainable

Help me design a work sprints system for intensive bursts of productivity.

Work type: [CREATIVE / TECHNICAL / WRITING / BUSINESS / MIXED]
Sprint need: [DEADLINE APPROACHING / LAUNCH / CATCH UP / REGULAR PRACTICE]

Provide:
1. **Sprint Types**: 2-hour sprints, half-day sprints, and full-day deep dives — when to use each
2. **Sprint Preparation**: What to do the day before a sprint (tasks, environment, food, mindset)
3. **Sprint Structure**: Minute-by-minute breakdown of a 2-hour sprint
4. **Environment Setup**: Creating a distraction-free sprint zone
5. **Focus Fuel**: What to eat and drink during sprints
6. **Break Design**: Optimal break length and activity between sprints
7. **Sprint Tracking**: How to measure output during sprints
8. **Recovery Protocol**: Why you can't sprint every day and how to recover
9. **Team Sprints**: How to run a group sprint or co-working session
10. **Sprint Calendar**: How many sprints per week is sustainable