Table 1.

EFFECT exercise protocol

Week	Aerobic training (15 min)	Resistance training (35 min)
1–3	15 min MICT at 50–60% of Wpeak	Six exercises. Three sets per exerciseb. The intensity is periodized, alternating between 10 and 12 reps with 70–75% of h1RM and 6 and 8 reps with 80–85% of h1RM every month.
4–14	Interval traininga: 8 × 1 min at Wpeak, alternated with 1 min active rest at 30 Watts
15–25	Interval traininga: 3 × 3 min at 70% of Wpeak, alternated with 2 min active rest at 30 Watts
26–36	Interval traininga: 8 × 30 s at 65% of MSEC, alternated with 1 min active rest at 30% of MSEC

MICT Moderate-Intensity Continuous Training, MSEC Maximal Short Exercise Capacity, h1RM hypothetical 1- Repetition Maximum

^aAll interval sessions start with a 3-minute warm-up at 30 Watts and conclude with a 3-minute cool-down

^bMain exercises include the leg press, leg curl, leg extension, chest press, seated row, lat pulldown. Variations of these exercises are allowed and depend on the exercise modality