Table 2. The characteristics of the training protocol across all training phases.
|
Training Parameters |
Phase 1 (Week 1–7) |
Phase 2 (Week 8–14) |
Phase 3 (Week 15–20) |
Phase 4 (Week 21–40) |
|---|---|---|---|---|
| Session duration (min) | 23.0 | 38.0 | 41.0 | 41.0 |
| Effort time (min)a | 6.66 | 16.5 | 24.0 | 24.0 |
| Recovery time (min)b | 16.34 | 21.5 | 17.0 | 17.0 |
| Work-to-rest ratio | 1:2 | 1:1 | 2:1 | 2:1 |
| Work interval (sec) | 20.0 | 30.0 | 40.0 | 40.0 |
| Rest interval (sec) | 40.0 | 30.0 | 20.0 | 20.0 |
| Exercises amount | 10 | 11 | 12 | 12 |
| Rounds | 2 | 3 | 3 | 3 |
| Rest time/round (min) | 3.0 | 2.5 | 2.5 | 2.0 |
| Movement numberc | Maximal | Maximal | Maximal | Maximal |
aEffort time = session duration–recovery time.
bRecovery time = session duration–effort time.
cMaximal number of movements during efforts time.