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Table 1 Schematic design of the HIT program. HIT: High-intensity interval training

From: Sport-2-Stay-Fit study: Health effects of after-school sport participation in children and adolescents with a chronic disease or physical disability

  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