Table 1. Six-week high-intensity interval training (HIIT) intervention.
| Week |
Session |
Sets |
Time (min) |
Rest (min) |
Intensity
work |
Intensity
rest |
| 1 |
1 |
3 |
3 |
2 |
85% VIFT |
55% VIFT |
| 1 |
2 |
3 |
3 |
2 |
85% VIFT |
55% VIFT |
| 2 |
3 |
3 |
4 |
2 |
85% VIFT |
55% VIFT |
| 2 |
4 |
3 |
4 |
2 |
85% VIFT |
55% VIFT |
| 3 |
5 |
4 |
3 |
2 |
90% VIFT |
55% VIFT |
| 3 |
6 |
4 |
3 |
2 |
90% VIFT |
55% VIFT |
| 4 |
7 |
4 |
4 |
2 |
90% VIFT |
55% VIFT |
| 4 |
8 |
4 |
4 |
2 |
90% VIFT |
55% VIFT |
| 5 |
9 |
5 |
3 |
2 |
95% VIFT |
55% VIFT |
| 5 |
10 |
5 |
3 |
2 |
95% VIFT |
55% VIFT |
| 6 |
11 |
5 |
4 |
2 |
95% VIFT |
55% VIFT |
| 6 |
12 |
5 |
4 |
2 |
95% VIFT |
55% VIFT |
VIFT: final velocity at 30-15 Intermittent Fitness Test
