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High intensity interval exercise protocol
| Weeks | Activity time (s) | Active relaxation time (s) | Intervals | Protocol length of time (min) | Total activity time (main activity, warming-up, and cooling-down) (min) | |
|---|---|---|---|---|---|---|
| 40 m shuttle run protocol | The first and the second | 30 | 30 | 4 | 4 | 24 |
| The third and the fourth | 30 | 30 | 5 | 5 | 25 | |
| The fifth and the sixth | 30 | 30 | 6 | 6 | 26 | |
| The seventh and the eighth | 30 | 30 | 7 | 7 | 27 | |
| The ninth and the tenth | 30 | 30 | 8 | 8 | 28 |
