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