Table 6.
Exercise time commitment for groups (minutes per week) and training volume (METs × minutes per week).
| Training Type | Week 1 | Week 2 | Week 3 | Week 4 | Total |
|---|---|---|---|---|---|
| HIIT | 30 | 30 | 30 | 30 | 120 |
| HITrun | 90 | 90 | 90 | 90 | 360 |
| Strength Training | |||||
| HIIT | 180 | 180 | 180 | 180 | 720 |
| HITrun | 180 | 180 | 180 | 180 | 720 |
| Team Practice | |||||
| HIIT | 0 | 0 | 300 | 300 | 300 |
| HITrun | 0 | 0 | 300 | 300 | 300 |
| Competition | |||||
| HIIT | 0 | 0 | 150 | 0 | 150 |
| HITrun | 0 | 0 | 150 | 0 | 150 |
| Weekly Total | |||||
| HIIT | 210 | 210 | 660 | 510 | 1590 |
| HITrun | 270 | 270 | 720 | 570 | 1830 |
| Weekly Aerobic Total | |||||
| HIIT | 30 | 30 | 480 | 330 | 870 |
| HITrun | 90 | 90 | 540 | 390 | 1110 |
| Weekly Aerobic Training Volume | |||||
| HIIT | 330 | 322 | 392 | 320 | 1364 |
| HITrun | 1045 | 1013 | 991 | 991 | 4040 |