Table 1.

Content of the three-week interval training program

	Duration	Intensitya
Warm-up	7 min	50%
Interval session	30 min	Work interval: 120% Recovery interval: 50%
Week 1, session 1, 2, and 3	Work interval: 120 s Recovery interval: 180 s
Week 2, session 4, 5, and 6	Work interval: 140 s Recovery interval: 160 s
Week 3, session 7, 8, and 9	Work interval: 160 s Recovery interval 140 s
Cool-down	3 min	60%

^a: Expressed as a percentage of the individually achieved work rate (in Watt) at the ventilatory anaerobic threshold obtained from the cardiopulmonary exercise test