Table 1.

High-intensity interval training schedule.

Day 1, AM	VO2max test
Day 1, PM	45’ HIT long intervals 10’WU 6 x 3’(90%VT2) and 2’(40%VO2max) 5’CD
Day 2, AM	45’ HIT short intervals 10’WU 10 x 1’(120%VT2) and 2’(30%VO2max) 5’CD
Day 2, PM	45’ HIT long intervals 10’WU 6 x 3’(100%VT2) and 2’(40%VO2max) 5’CD
Day 3, AM	60’ HIT short intervals 10’WU 10 x 1’(130%VT2) and 2’(30%VO2max) + 5’ (50%VO2max) + 5 x 30” (150%VT2) and 1’30” (40%VO2max) 5’CD
Day 3, PM	60’ HIT long intervals 10’WU 6 x 3’(90%VT2) and 2’(40%VO2max) + 5’ (50%VO2max) + 2 x 4’ (100%VT2) and 2’ (40%VO2max) 5’CD

WU, warm-up; CD, cool-down.