Table 2.
Training program during the experiment.
| Day | Microcycle 1 | Microcycle 2 | Microcycle 3 | Microcycle 4 |
|---|---|---|---|---|
| 1 | T1 + 2 h endurance training (60–75% of WRLT) | T2 + 2 h endurance training (60–75% of WRLT) | T3 + 2 h endurance training (60–75% of WRLT) | Day off |
| 2 | 3–4 h of endurance training 60–75% of WRLT with high-speed intervals (2 × 6 × 10 s-max) | 3–4 h of endurance training 60–75% of WRLT with high-speed intervals (2 × 6 × 10 s-max) | 3–4 h of endurance training 60–75% of WRLT with high-speed intervals (2 × 6 × 10 s-max) | 1 h active recovery ride < 55% WRLT |
| 3 | T1 + 2 h endurance training (60–75% of WRLT) | T2 + 2 h endurance training (60–75% of WRLT) | T3 + 2 h endurance training (60–75% of WRLT) | 2 h of endurance training 60–75% of WRLT with high-speed intervals (2 × 6 × 10 s-max) |
| 4 | Strength endurance (gym) Upper body |
Strength endurance (gym) Upper body |
Strength endurance (gym) Upper body |
Strength endurance (gym) Upper body |
| 5 | T1 + 2 h endurance training (60–75% of WRLT) | T2 + 2 h endurance training (60–75% of WRLT) | T3 + 2 h endurance training (60–75% of WRLT) | T1 + 1 h endurance training (60–75% of WRLT) |
| 6 | 3–4 h of endurance training 60–75% of WRLT with high-speed intervals (2 × 6 × 10 s-max) | 3–4 h of endurance training 60–75% of WRLT with high-speed intervals (2 × 6 × 10 s-max) | 3–4 h of endurance training 60–75% of WRLT with high-speed intervals (2 × 6 × 10 s-max) | 2 h of endurance training 60–75% of WRLT |
| 7 | Day off | Day off | Day off | Day off |
Abbreviations: T1—training in the laboratory (15 min of warm-up (65–70% WRLT/WRLThyp ), 100% WRLT/WRLThyp for 30 min and 15 min of cool-down at 65–75% WRLT/WRLThyp; T2—training in the laboratory (15 min of warm-up (65–70% WRLT/WRLThyp ), 100% WRLT/WRLThyp for 35 min and 15 min of cool-down at 65–70% WRLT/WRLThyp; T3—training in the laboratory (15 min of warm-up (65–70% WRLT/WRLThyp ), 100% WRLT/WRLThyp for 40 min and 15 min of cool-down at 65–70% WRLT/WRLThyp.