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High-intensity interval training protocol
| Weeks | Warm-up (min) | HIIT training (main activity min) | Interval (min) | HIIT training (main activity min) | Cool down (min) | Total activity time (main activity, warming up, and cooling down) (min) |
|---|---|---|---|---|---|---|
| 1 | 10 | 1 | 4 | 2 | 5 | 25 |
| 2 | 10 | 1 | 4 | 3 | 5 | 30 |
| 3 | 10 | 1 | 4 | 4 | 5 | 35 |
| 4 | 10 | 1.5 | 4 | 2 | 5 | 26 |
| 5 | 10 | 1.5 | 4 | 3 | 5 | 31.5 |
| 6 | 10 | 1.5 | 4 | 4 | 5 | 37 |
| 7 | 10 | 2 | 5 | 3 | 5 | 36 |
| 8 | 10 | 2 | 4 | 4 | 5 | 43 |
