Table 1 Schematic design of the HIT program. HIT: High-intensity interval training
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 | 30 sec | 30 sec | 30 sec | 30 sec | 30 sec | 30 sec | 30 sec | 30 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 | 20 min | 20 min | 25 min | 25 min | 24 min | 24 min | 24 min | 24 min |