Table 1.
High-intensity interval training (HIIT) workload and recovery by group.
| 4 × 30:30 (two sessions/week) | 4 × 30:180 (two sessions/week) | ||||||
|---|---|---|---|---|---|---|---|
| 30-s runs | MET·min·week−1 | Rec. (s) | Add. Rec. (s) | 30-s runs | MET·min·week−1 | Rec. (s) | |
| Week 1 | 8 | 300 | 180 | 900 | 8 | 300 | 1,080 |
| Week 2 | 8 | 300 | 180 | 900 | 8 | 300 | 1,080 |
| Week 3 | 8 | 300 | 180 | 900 | 8 | 300 | 1,080 |
| Week 4 | 8 | 300 | 180 | 900 | 8 | 300 | 1,080 |
| Total | 32 | 1,200 | 4,320 | 32 | 1,200 | 4,320 | |
MET, metabolic equivalent; Rec., recovery.
METs were estimated according to the Compendium of Physical Activities (Ainsworth et al., 2000) with 8.0 METs for running at 8 km h−1 (code 12030) and 19.0 METs for running at 19 km h−1 (all-out; code 12132). METs for both HIIT groups include warm-up (5 min at ∼8 km h−1) and three active recovery phases (180/30 s at ∼8 km h−1).