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Training protocol
| High intensity interval training (HIIT) | Moderate intensity continuous training (MICT) | |
|---|---|---|
| Sessions (day) | 5 consecutive days | 5 consecutive days |
| Intervals | High intensity intervals 6 (6 × 2 min) | 1 Continuous period with moderate intensity |
| Low intensity intervals: 5 (5 × 2 min) | ||
| Intensity (%vo2max) | High periods: 85–90% vo2max | 70% vo2max |
| Low periods: 50–60%vo2max | ||
| Duration (min) | Warm up: 5 min | Warm up: 5 min |
| HIIT: 22 min | MICT: 22–24 min | |
| Cooldown: 5 min | Cooldown: 5 min |
