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 |