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. 2014 Mar 12;592(Pt 8):1887–1901. doi: 10.1113/jphysiol.2013.267419

Table 2.

Outline of the endurance training programme

Weeks Period Day 1 Day 2 Day 3 Day 4
1–3 1 Continuous: 30 min: 82–87% of HRmax; Borg: 15–17 Interval: 4 × 4 min: >90% of HRmax; Borg: 16–18 Continuous: 45–60 min: 72–82% of HRmax; Borg: 13–16
4–8 2 Continuous: 30 min: 82–87% of HRmax; Borg: 15–17(18) Interval: 5 × 4 min: >90% of HRmax; Borg: 16–18 Continuous: 60 min: 72–82% of HRmax; Borg: 13–16 Interval: 4 × 6 min: >90% of HRmax; Borg: 16–18
9–11 3 Continuous: 30 min: 82–87% of HRmax; Borg: 15–17(18) Interval: 6 × 4 min: >90% of HRmax; Borg: 16–18 Continuous: 60 min: 72–82% of HRmax; Borg: 13–16 Interval: 5 × 6 min: >90% of HRmax; Borg: 16–18

HRmax, maximal heart rate; Borg, Borg scale of perceived exertion (6–20).