High-intensity interval | Moderate-intensity interval | High-intensity interval | Moderate-intensity interval | |||||
---|---|---|---|---|---|---|---|---|
HV-HIIT treadmill | LV-HIIT treadmill | |||||||
Weeks | Volume (min) | Intensity (%HRres) | Volume (min) | Intensity (%HRres) | Volume (min) | Intensity (%HRres) | Volume (min) | Intensity (%HRres) |
1–2 | 8 | 85 | 12 | 65 | 8 | 85 | 12 | 65 |
3–4 | 12 | 85 | 13 | 65 | 8 | 85 | 12 | 65 |
5–6 | 16 | 90 | 14 | 70 | 8 | 90 | 12 | 70 |
7–8 | 16 | 90 | 19 | 70 | 8 | 90 | 12 | 70 |
9–10 | 16 | 95 | 24 | 75 | 8 | 95 | 12 | 75 |
11–12 | 16 | 95 | 24 | 75 | 8 | 95 | 12 | 75 |
13–16 | 16 | 95 | 24 | 75 | 8 | 95 | 12 | 75 |
HV-HIIT bike | LV-HIIT bike | |||||||
Weeks | Volume (min) | Intensity (%HRres) | Volume (min) | Intensity (%HRres) | Volume (min) | Intensity (%HRres) | Volume (min) | Intensity (%HRres) |
1–2 | 2–2:30 | 85 | 17:30 | 65 | 2–2:30 | 85 | 17:30 | 65 |
3–4 | 3–3:30 | 85 | 21:30 | 65 | 3–3:30 | 85 | 16:30 | 65 |
5–6 | 4–4:30 | 90 | 25:30 | 70 | 4 | 90 | 16 | 70 |
7–8 | 5–5:30 | 90 | 29:30 | 70 | 4 | 90 | 16 | 70 |
9–10 | 6–6:30 | 95 | 33:30 | 75 | 4 | 95 | 16 | 75 |
11–12 | 7–7:30 | 95 | 32:30 | 75 | 4 | 95 | 16 | 75 |
13–16 | 8 | 95 | 32 | 75 | 4 | 95 | 16 | 75 |