Table 1.

Remote exercise protocols.

Time	Steady state aerobic (personal equipment)	Body weight (no equipment)
0:00-4:59 (5 min)	Warm-up	Warm-up
5:00-14:59 (10 min) Work: 8 min, rest and water: 2 min	Block 1	Block 1: A/B
15:00-24:59 (10 min) Work: 8 min, rest and water: 2 min	Block 2	Block 2: C/D
25:00-34:59 (10 min) Work: 8 min, rest and water: 2 min	Block 3	Block 3: E/F
35:00-44:59 (10 min) Work: 8 min, rest and water: 2 min	Block 4	Block 4: G/H
45:00-54:59 (10 min) Work: 8 min, rest and water: 2 min	Block 5	Block 5: I/J
55:00-60:00 (5 min)	Cool down	Cool down