Table 1.

Weekly training contents were classified in three intensity zones based on the individual anaerobic threshold (IAT).

Training contents	HIDT
	Distance (m)	% of total
Zone 1 (100–105% IAT)	600	10
Zone 2 (110–120% IAT)	2700	45
Zone 3 (>130% IAT)	2700	45
Total amount	6000	100