High intensity interval training (HIIT) is an extremely popular form of exercise training; however, few studies have investigated sex differences in response to HIIT. Male and females completed a four week HIIT intervention (eight total sessions) with one group sprinting 4x30s with 30s rest and the other group sprinting 4x30s with 180s rest. The primary outcome variable was speed decrement over the four sprint intervals from the baseline session to the last training session. Females completing the HIIT protocol with short rest (30s) showed a lower speed decrement from baseline to the last session with no changes observed with longer rest (180s). Males showed no changes in speed decrement with either protocol. These findings suggest greater ability to recover in females, so training protocols for females should consider shorter recovery periods to maximize training adaptation.