Tabata Block + Intensity	Time	Total HIIT Time	Frequency
Conditioning	TABATA: 20″ work + 20″ rest Intensity: HR 50–60% 4 sets of TABATA: 20″ work + 20″ rest Intensity: HR > 85%	10′ work 3′ rest 20′ work	30′	3 times per week
Mesocycle 1	TABATA: 20″ work + 10″ rest Intensity: HR 50–60% 5 sets of TABATA: 20″ work + 10″ rest Intensity: HR > 85%	8′ work 3′ rest 20′ work	28′	3 times per week
Mesocycle 2	TABATA: 20″ work + 10″ rest Intensity: HR 50–60% 5 sets of TABATA: 30″ work + 10″ rest Intensity: HR > 85%	8′ work 3′ rest 22′ work	30′	3 times per week
Mesocycle 3	TABATA: 20″ work + 10″ rest Intensity: HR 50–60% 4 sets of TABATA: 40″ work + 15″ rest Intensity: HR > 85% 2 sets of AMRAP	8′ work 3′ rest 28′ work 3‘ rest between 2 TABATA 12′ work 3′ rest between AMRAP 12′ work	36′ 32′	3 times per week 2 times per week * Once per week **
* On Monday and on Friday, ** On Wednesday.