Table 1.
The characteristics of the exercise protocol throughout the 1-year intervention.
| Training Parameters | Months |
Yearly Mean | |||||||||||
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| 1 | 2 | 3 | 4 | 5 | 6 | 7 | 8 | 9 | 10 | 11 | 12 | ||
| Session duration (min) | 13.5 | 15.7 | 20.7 | 30.3 | 33.3 | 33.5 | 36.5 | 39.5 | 33.8 | 36.8 | 34.0 | 37.0 | 30.4 |
| Net exercise time (min)a | 3.0 | 4.7 | 8.3 | 11.3 | 12.5 | 15.0 | 16.5 | 18.0 | 19.3 | 21.0 | 22.0 | 24.0 | 14.6 |
| Recovery time (min)b | 10.5 | 11.0 | 12.3 | 19.0 | 20.8 | 18.5 | 20.0 | 21.5 | 14.5 | 15.8 | 12.0 | 13.0 | 15.7 |
| Work-to-rest ratio | 1:3 | 1:2 | 1:2 | 1:1.4 | 1:1.4 | 1:1 | 1:1 | 1:1 | 1.4:1 | 1.4:1 | 2:1 | 2:1 | 1:1.1 |
| Work interval (sec) | 15.0 | 20.0 | 20.0 | 25.0 | 25.0 | 30.0 | 30.0 | 30.0 | 35.0 | 35.0 | 40.0 | 40.0 | 28.8 |
| Rest interval (sec) | 45.0 | 40.0 | 40.0 | 35.0 | 35.0 | 30.0 | 30.0 | 30.0 | 25.0 | 25.0 | 20.0 | 20.0 | 31.3 |
| Number of exercises | 6 | 7 | 8 | 9 | 10 | 10 | 11 | 12 | 11 | 12 | 11 | 12 | 10 |
| Rounds | 1–2 | 2 | 2 | 3 | 3 | 3 | 3 | 3 | 3 | 3 | 3 | 3 | 3 |
| Rest time/round (min) | 3.0 | 3.0 | 3.0 | 2.5 | 2.5 | 2.5 | 2.5 | 2.5 | 2.0 | 2.0 | 2.0 | 2.0 | 2.5 |
| Movement numberc | Max. | Max. | Max. | Max. | Max. | Max. | Max. | Max. | Max. | Max. | Max. | Max. | Max. |
a
Effort time is session duration minus recovery time.
b
Recovery time is session duration minus effort time.
c
maximal number of repetitions/station.