Table 2 High intensity circuit training (HICT) Protocol
Week | High intensity circuit training protocol | ||||
|---|---|---|---|---|---|
Weekly frequency | Intensity of each session | During each HICT (8 stations; 30 s) | Weekly volume | Volume of each session | |
First | 3 | Max exertion at 30” HR > 80% MHR | 14 min Rest: 60” | 3 HICT | 1 HICT 14 min |
Second | 3 | Max exertion at 30” HR > 80% MHR | 10 min Rest: 45” | 3 HICT | 1 HICT 10 min |
Third | 3 | Max exertion at 30” HR > 80% MHR | 8 min Rest: 30” | 6 HICT | 2 HICT 8 min |
Fourth | 3 | Max exertion at 30” HR > 85% MHR | 8 min Rest: 30” | 6 HICT | 2 HICT 16 min |
Fifth | 3 | Max exertion at 30” HR > 85% MHR | 8 min Rest: 30” | 9 HICT | 3 HICT 24 min |
Sixth | 3 | Max exertion at 30” HR > 85% MHR | 8 min Rest: 30” | 9 HICT | 3 HICT 24 min |
Seventh | 3 | Max exertion at 30” HR > 85% MHR | 8 min Rest: 30” | 12 HICT | 4 HICT 32 min |
Eight | 3 | Max exertion at 30” HR > 85% MHR | 8 min Rest: 30” | 12 HICT | 4 HICT 32 min |