Table 2.
Program designs for moderate continuous training (MCT) group or high intensity interval training (HIIT) group.
| Week | Warm-up time and intensity (MCT and HIIT) | Exercise time and intensity | Cool-down time and intensity (MCT and HIIT) |
|---|---|---|---|
| 1 | 12 min (25 watts) | MCT: 15 min at VT1 HIIT: 15 repetition (*) | 13 min (25 watts) |
| 2 | 10 min (25 watts) | MCT: 20 min at VT1 HIIT: 20 repetition (*) | 10 min (25 watts) |
| 3 | 7 min (25 watts) | MCT: 25 min at VT1 HIIT: 25 repetition (*) | 8 min (25 watts) |
| 4 | 5 min (25 watts) | MCT: 30 min at VT1 HIIT: 30 repetition (*) | 5 min (25 watts) |
| 4–8 | 5 min (25 watts) | MCT: 30 min at VT1 + 10% HIIT: 30 repetition (**) | 5 min (25 watts) |
*
20-second repetitions at 50% of the maximum load reached with the first steep ramp test (SRT) followed by 40-second of recovery period at 10% of the first SRT;
**
20-second repetitions at 50% of the maximum load reached with the second SRT followed by 40-second of recovery period at 10% of the second SRT;
VT1 — first ventilatory threshold