| Week 1 | Week 2 | Week 3 | Week 4 | Week 5 | Week 6 | Week 7 | Week 8 |
---|---|---|---|---|---|---|---|---|
Frequency (p/w) | 2 | 2 | 2 | 2 | 2 | 2 | 2 | 2 |
Duration | 30Â sec | 30Â sec | 30Â sec | 30Â sec | 30Â sec | 30Â sec | 30Â sec | 30Â sec |
Intensity | max | max | max | max | max | max | max | max |
Work:rest ratio | 1:4 | 1:4 | 1:4 | 1:4 | 1:3 | 1:3 | 1:3 | 1:3 |
Repetitions | 8 | 8 | 10 | 10 | 12 | 12 | 12 | 12 |
Total time | 20Â min | 20Â min | 25Â min | 25Â min | 24Â min | 24Â min | 24Â min | 24Â min |