Table 2. Practical recommendations for the implementation of continuous and interval endurance training programmes.

	Continuous endurance training	Interval endurance training
Frequency	3–4 days·week−1	3–4 days·week−1
Mode	Continuous	Interval modes: 30 s of exercise, 30 s of rest or 20 s of exercise, 40 s of rest
Intensity	Initially 60–70% of PWR Increase work load by 5–10% as tolerated Progressively try to reach ∼80–90% of baseline PWR	Initially 80–100% of PWR for the first three to four sessions Increase work load by 5–10% as tolerated Progressively try to reach ∼150% of baseline PWR
Duration	Initially 10–15 min for the first three to four sessions Progressively increase exercise duration to 30–40 min	Initially 15–20 min for the first three to four sessions Progressively increase exercise duration to 45–60 min (including resting time)
Perceived exertion	Try to aim for a perceived exertion on the 10-point Borg scale of 4 to 6	Try to aim for a perceived exertion on the 10-point Borg scale of 4 to 6
Breathing technique	Suggest pursed-lip breathing or the use of PEP devices to prevent dynamic hyperinflation and to reduce breathing frequency	Suggest pursed-lip breathing or the use of PEP devices to prevent dynamic hyperinflation and to reduce breathing frequency

PWR: peak work rate; PEP: positive expiratory pressure. Adapted from [30].