Table 1.
The first twenty (TF20) study periodization cycle
| Week | Mesocycle | Exercise description | Time/duration (days/week, d/wk) |
|---|---|---|---|
| 1 | 1 | Resistance Training | 2 d/wk |
| 2 | Moderate-Intensity Cardiovascular Training | 2 d/wk. in 20 min. bouts | |
| 3 | 2 | Resistance Training | 2 d/wk |
| 4 | Moderate-Intensity Cardiovascular Training | 2 d/wk. in 30 min. bouts | |
| 5 | Walk with SCBA | 1 d/wk. for 20 min. | |
| 6 | 3 | Resistance Training | 2 d/wk |
| 7 | Moderate Cardio | 2 d/wk. in 45 min. bouts | |
| 8 | Vigorous Cardio (stair climb w/SCBA) | 1 d/wk. for 14 min | |
| 9 | 4 | Resistance Training | 2–3 d/wk |
| Moderate Intensity Cardio | 1 d/wk. in 60 min bouts | ||
| Vigorous Cardio (walk w/SCBA) | 1 d/wk. in 20–30 min bouts | ||
| 10 | Active Recovery |