Dr. Tracy Sims on SIT training for women

Dr. Stacy Sims recommends women do one or two days of all-out sprint interval training (SIT) per week, alongside resistance training and easy recovery activity. 1

• 1. SIT format: Sprint all-out for up to 30 seconds—about 9–10/10 perceived effort—then recover for two to three minutes so you can give another all-out effort. 2
• 2. Training balance: Pair SIT with roughly three to four days of resistance training; keep recovery work very easy, such as walking, rather than filling the week with moderate-intensity sessions. 1 3
• 3. Why rest matters: The longer recovery supports ATP regeneration and central nervous system recovery, helping preserve the effort needed for the next sprint. 4