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. 2022 Apr 15;54(5 Suppl):S1–S43. doi: 10.1249/MSS.0000000000002859

TABLE 4.

Overview of the 20-wk training program in HERITAGE.

Weeks Frequency
(Sessions per Week)		 Intensity
(% V̇O2max)		 Duration
(Minutes per Session)a
2 3 55 30
2 3 55 35
2 3 65 35
2 3 65 40
2 3 70 40
2 3 70 45
2 3 75 45
6 3 75 50

aDoes not include 5-min warm-up or 3-min cool-down.