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Aerobic training prescription
| Week | Volume Sets × reps × time |
|---|---|
| 5 and 9 | 2 × 10 × 15 s |
| 6 and 10 | 2 × 12 × 15 s |
| 7 and 11 | 2 × 14 × 15 s |
| 8 and 12 | 2 × 8 × 15 s |
High-intensity bouts at maximal aerobic power (MAP)
Active recovery between bouts (15 s at 60 % MAP)
Passive recovery between sets (5 min)
