Table 1.

Exercise intensity as a percentage of estimated maximal heart rate (HR_max) during the 8 weeks of endurance training.

Weeks	First training session		Second training session
	Intensity	Duration (min)	Intensity	Duration (min)
1	80% HRmax	40	80% HRmax	40
2	80% HRmax	45	80% HRmax	45
3	80% HRmax	50	80% HRmax	50
4	70% HRmax	15	80% HRmax	55
	90% HRmax	10
	70–80% HRmax	20
5	70% HRmax	15	70% HRmax	15
	90% HRmax	10	90% HRmax	10
	70–80% HRmax	20	70–80% HRmax	25
6	70% HRmax	15	70% HRmax	15
	90% HRmax	15	90% HRmax	15
	70–80% HRmax	20	70–80% HRmax	25
7	70% HRmax	10	70% HRmax	10
	90% HRmax	10	90% HRmax	15
	70–80% HRmax	10	70–80% HRmax	10
	90% HRmax	10	90% HRmax	10
	70–80% HRmax	10	70–80% HRmax	10
8	70% HRmax	10	80% HRmax	55
	90% HRmax	15
	70–80% HRmax	10
	90% HRmax	10
	70–80% HRmax	10