Table 1.

Training program

	Weeks (1+2+3)	Weeks (4+5+6)	Weeks (7+8+9)	Weeks (10+11+12)
HIIT	3×(5×30 sec) (1:1)	3×(7×30 sec) (1:1)	3×(7×30 sec) (1:1)	3×(9×30 sec) (1:1)
	(100%:50% MAV)	(100%:50% MAV)	(110%:50% MAV)	(110%:50% MAV)
	R=5 min	R=5 min	R=5 min	R=5 min

Example: 3×(5×30 sec) (1:1) (100%:50% MAV) means that each subject of intermittent group must run for 30 sec at 100% of MAV followed by 30 sec of active recovery at 50% of the MAV with each repetition. Each training session is composed of three sets at five repetitions each. (1:1): represents the ratio of the exercise period and the recovery period, which indicates that the period of work is equal to the period of active recovery.

HIIT, high-intensity interval training; MAV, maximal aerobic velocity; R, recovery between sets.