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Running protocol with the distances, intensities, and rest between runs.
| Running condition (km/h) | 8 | 10 | 12 | 15 | 18 |
|---|---|---|---|---|---|
| Actual distances (m) | 2 × 100 | 2 × 100 | 2 × 100 | 2 × 100 | 2 × 100 |
| Time per 100 m (s) | 45 | 36 | 30 | 24 | 20 |
| Rest between runs (s) | 0 | 0 (18 s after the second run) | 30 (after the second run) | 36 | 40 |
| Total time (min) accumulated | 1.5 | 3 | 4.5 | 6.5 | 8.5 |
