SIT is a form of high intensity interval training in which intervals are performed in a maximal ‘all out’ fashion for 10 to 30 seconds with 2 to 4 minutes of recovery. Due to its time efficient nature and ability to increase aerobic capacity, SIT is becoming a popular alternative to traditional endurance training among team sport athletes. Although SIT has been clearly shown to be effective, the area still requires more research particularly in regards to the female athlete, as research in this area is currently limited.