Table 1. HIIT and continuous training protocols.
|
Week |
Day |
CT |
HIIT |
|
|
Odd Day |
Even Day |
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|
Week 1 |
1 |
20 min, 27 m/min |
2 intervals, 40 m/min, 3 min |
|
|
|
2 |
22 min, 27 m/min |
|
3 intervals, 54 m/min, 30 s |
|
|
3 |
24 min, 27 m/min |
2 intervals, 40 m/min, 3 min |
|
|
|
4 |
26 min, 27 m/min |
|
5 intervals, 54 m/min, 30 s |
|
|
5 |
28 min, 27 m/min |
2 intervals, 40 m/min, 3 min |
|
|
|
6 |
30 min, 27 m/min |
|
7 intervals, 54 m/min, 30 s |
|
Week 2 |
1 |
32 min, 27 m/min |
3 intervals, 40 m/min, 3 min |
|
|
|
2 |
34 min, 27 m/min |
|
9 intervals, 54 m/min, 30 s |
|
|
3 |
36 min, 27 m/min |
3 intervals, 40 m/min, 3 min |
|
|
|
4 |
38 min, 27 m/min |
|
11 intervals, 54 m/min, 30 s |
|
|
5 |
40 min, 27 m/min |
3 intervals, 40 m/min, 3 min |
|
|
|
6 |
42 min, 27 m/min |
|
13 intervals, 54 m/min, 30 s |
|
Week 3 |
1 |
44 min, 27 m/min |
4 intervals, 40 m/min, 3 min |
|
|
|
2 |
46 min, 27 m/min |
|
15 intervals, 54 m/min, 30 s |
|
|
3 |
48 min, 27 m/min |
4 intervals, 40 m/min, 3 min |
|
|
|
4 |
50 min, 27 m/min |
|
17 intervals, 54 m/min, 30 s |
|
|
5 |
52 min, 27 m/min |
5 intervals, 40 m/min, 3 min |
|
|
|
6 |
54 min, 27 m/min |
|
19 intervals, 54 m/min, 30 s |
|
Week 4 |
1 |
56 min, 27 m/min |
5 intervals, 40 m/min, 3 min |
|
|
|
2 |
58 min, 27 m/min |
|
19 intervals, 54 m/min, 30 s |
|
|
3 |
60 min, 27 m/min |
6 intervals, 40 m/min, 3 min |
|
|
|
4 |
60 min, 27 m/min |
|
20 intervals, 54 m/min, 30 s |
|
|
5 |
60 min, 27 m/min |
6 intervals, 40 m/min, 3 min |
|
|
|
6 |
60 min, 27 m/min |
|
20 intervals, 54 m/min, 30 s |
|
Weeks 5–6 |
1–12 |
60 min, 27 m/min, until 6th week |
6 intervals, 40 m/min, 3 min until 6th week |
20 intervals, 54 m/min, 30 s until 6th week |
|
CT, continuous training; HIIT, high-intensity interval training.
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