Table 2.
Progressive overload short sprint interval training program.
Groups
Exercise to rest ratio (sec)
Training weeks (sets × trials)
Rest between sets (sec)
Week 1
Week 2
Week 3
Week 4
Week 5
Week 6
Week 7
1:3 SSIT
6/18
4 × 6
4 × 7
4 × 8
4 × 9
4 × 8
4 × 9
4 × 10
120
1:6 SSIT
6/36
4 × 6
4 × 7
4 × 8
4 × 9
4 × 8
4 × 9
4 × 10
120
1:9 SIT
6/54
4 × 6
4 × 7
4 × 8
4 × 9
4 × 8
4 × 9
4 × 10
120