So why do girls think they will end up like some sort of superhuman hybrid if they combine all these different types of training into one Perfect Program? Long, slow miles build endurance champions, but they tend to look completely different from sprinters or dancers, don’t you think? Because the former is telling their muscle to become more energetically efficient, . smaller and with increased oxidative capacity, . strengthening the “aerobic engine”. The latter requires muscles displaying highly powerful and explosive contractions, with a highly developed ATP-CP and glycolytic system which – incidentally – is a fantastic sink for incoming carbs. A typical workout for a sprinter is 10-15 repeats from 10-100 meters with full recovery (walking) of 2-3 minutes in between. A total distance of 2000-3000m/. They don’t even diet but think of food (and especially carbs) as fuel – and a lot of them could probably step right up on a fitness contest stage and place in the top 5 with ease. Far from the 60+ minutes of treadmill or spinning classes done by 95% of girls in gyms around the world, and how many toned butts do you see there?