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Endurance training program
| Week | Frequency (times/week) | Sets | Effort dur (min) | Effort int (VO2max) | Recovery dur (min) | Recovery int (VO2max) |
|---|---|---|---|---|---|---|
|
| ||||||
| 1 | 2 | 5 | 1 | 80% | 3 | 60% |
| 2 | 3 | 8 | 1 | 85% | 1.5 | 60% |
| 3 | 3 | 9 | 1 | 90% | 1.5 | 60% |
| 4 | 3 | 10 | 1 | 90% | 1.5 | 60% |
| 5 | 3 | 10 | 1 | 90% | 1.5 | 60% |
| 6 | 3 | 10 | 1 | 95% | 1.5 | 60% |
| 7 | 3 | 10 | 1 | 100% | 1.5 | 60% |
Abbreviations: Min, minutes; dur, duration; int, intensity
