Table 3 The progressive aerobic exercise protocol

1

CT (10 min @ WR ~ 50–60% VO2peak)

HIIT (5, 1:1 work:rest intervals; work for 1 min @ WR

~  80–90% VO2peak, rest for 1 min at 15 W)

2

CT (15 min @ WR ~ 50–60% VO2peak)

HIIT (5, 1:1 work:rest intervals; work for 1.5 min @ WR

~  80–90% VO2peak, rest for 1.5 min at 15 W)

3

CT (20 min @ WR ~ 50–60% VO2peak)

HIIT (5, 1:1 work:rest intervals; work for 2 min @ WR

~  80–90% VO2peak, rest for 2 min at 15 W)

4

CT (25 min @ WR ~ 50–60% VO2peak)

HIIT (6, 2:2 work:rest intervals; work for 2 min @ WR

~  80–90% VO2peak, rest for 2 min at 15 W)

5

CT (30 min @ WR ~ 50–60% VO2peak)

HIIT (7, 2:2 work:rest intervals; work for 2 min @ WR

~  80–90% VO2peak, rest for 2 min at 15 W)

6

CT (30 min @ WR ~ 50–60% VO2peak)

HIIT (8, 2:2 work:rest intervals; work for 2 min @ WR

~  80–90% VO2peak, rest for 2 min at 15 W)

7

CT (30 min @ WR ~ 60–70% VO2peak)

HIIT (9, 2:2 work:rest intervals; work for 2 min @ WR

~  80–90% VO2peak, rest for 2 min at 15 W)

8

CT (30 min @ WR ~ 60–70% VO2peak)

HIIT (10, 2:2 work:rest intervals; work for 2 min @ WR

~  80–90% VO2peak, rest for 2 min at 15 W)

9

CT (30 min @ WR ~ 65–75% VO2peak)

HIIT (10, 2:2 work:rest intervals; work for 2 min @ WR

~  90% VO2peak, rest for 2 min at 15 W)

10

CT (30 min @ WR ~ 65–75% VO2peak)

HIIT (10, 2:2 work:rest intervals; work for 2 min @ WR

~  90% VO2peak, rest for 2 min at 15 W)

11

CT (30 min @ WR ~ 70–80% VO2peak)

HIIT (10, 2:2 work:rest intervals; work for 2 min @ WR

~  90% VO2peak, rest for 2 min at 15 W)

12

CT (30 min @ WR ~ 70–80% VO2peak)

HIIT (10, 2:2 work:rest intervals; work for 2 min @ WR

~  90% VO2peak, rest for 2 min at 15 W)