Table 2. Training plan of HIIT.
| Training phase | Weeks | Plan | Intensity | Time |
|---|---|---|---|---|
| Adaptive phase | Week 1 | Running: 56 sets× 15s | 80–90%VO2max (Heart rate:180–190 ± 5 beats\min) |
28 min\time 3 times\week |
| Walking: 56 sets× 15s | 50–55% VO2max (Heart rate:140 ± 6 beats\min) |
|||
| Week 2 | Running: 28 sets× 30s | 80–90%VO2max (Heart rate:180–190 ± 5 beats\min) |
28 min\time 3 times\week |
|
| Walking: 28 sets× 30s | 50–55% VO2max (Heart rate:140 ± 6 beats\min) |
|||
| Week 3 | Running: 14 sets× 1min | 80–90%VO2max (Heart rate:180–190 ± 5 beats\min) |
28min\time 3 times\week |
|
| Walking: 14 sets× 1min | 50–55% VO2max (Heart rate:140 ± 6 beats\min) |
|||
| Week 4 | Running: 7 sets× 2min | 80–90%VO2max (Heart rate:180–190 ± 5 beats\min) |
28min\time 3 times\week |
|
| Walking: 7 sets× 2 min | 50–55% VO2max (Heart rate:140 ± 6 beats\min) |
|||
| Improvement phase | Week 5–12 | Running: 4 sets× 4min | 80–90%VO2max (Heart rate:180–190 ± 5 beats\min) |
28 min\time 3 times\week |
| Walking: 4 sets × 3 min | 50–55% VO2max (Heart rate:140 ± 6 beats\min) |