Table 3.
The progressive aerobic exercise protocol
| Week | Session 1 (Continuous training; CT) | Session 2 (High Intensity Interval Training; HIIT) |
|---|---|---|
| 1 | CT (10 min @ WR ~ 50–60% VO2peak) |
HIIT (5, 1:1 work:rest intervals; work for 1 min @ WR ~ 80–90% VO2peak, rest for 1 min at 15 W) |
| 2 | CT (15 min @ WR ~ 50–60% VO2peak) |
HIIT (5, 1:1 work:rest intervals; work for 1.5 min @ WR ~ 80–90% VO2peak, rest for 1.5 min at 15 W) |
| 3 | CT (20 min @ WR ~ 50–60% VO2peak) |
HIIT (5, 1:1 work:rest intervals; work for 2 min @ WR ~ 80–90% VO2peak, rest for 2 min at 15 W) |
| 4 | CT (25 min @ WR ~ 50–60% VO2peak) |
HIIT (6, 2:2 work:rest intervals; work for 2 min @ WR ~ 80–90% VO2peak, rest for 2 min at 15 W) |
| 5 | CT (30 min @ WR ~ 50–60% VO2peak) |
HIIT (7, 2:2 work:rest intervals; work for 2 min @ WR ~ 80–90% VO2peak, rest for 2 min at 15 W) |
| 6 | CT (30 min @ WR ~ 50–60% VO2peak) |
HIIT (8, 2:2 work:rest intervals; work for 2 min @ WR ~ 80–90% VO2peak, rest for 2 min at 15 W) |
| 7 | CT (30 min @ WR ~ 60–70% VO2peak) |
HIIT (9, 2:2 work:rest intervals; work for 2 min @ WR ~ 80–90% VO2peak, rest for 2 min at 15 W) |
| 8 | CT (30 min @ WR ~ 60–70% VO2peak) |
HIIT (10, 2:2 work:rest intervals; work for 2 min @ WR ~ 80–90% VO2peak, rest for 2 min at 15 W) |
| 9 | CT (30 min @ WR ~ 65–75% VO2peak) |
HIIT (10, 2:2 work:rest intervals; work for 2 min @ WR ~ 90% VO2peak, rest for 2 min at 15 W) |
| 10 | CT (30 min @ WR ~ 65–75% VO2peak) |
HIIT (10, 2:2 work:rest intervals; work for 2 min @ WR ~ 90% VO2peak, rest for 2 min at 15 W) |
| 11 | CT (30 min @ WR ~ 70–80% VO2peak) |
HIIT (10, 2:2 work:rest intervals; work for 2 min @ WR ~ 90% VO2peak, rest for 2 min at 15 W) |
| 12 | CT (30 min @ WR ~ 70–80% VO2peak) |
HIIT (10, 2:2 work:rest intervals; work for 2 min @ WR ~ 90% VO2peak, rest for 2 min at 15 W) |
WR Work rate, CT Continuous training, HIIT High intensity interval training