Table 1: Description of exercise interventions.

WeekFrequencyIntensitySession durationTotal weekly training time (including warm-up and cooldown, min)
Work : recoveryIntervals (number)

HIIT
 13120% VO2peak: 30 W30 : 180 s460
 23120% VO2peak: 30 W30 : 120 s555.5
 33120% VO2peak: 30 W45 : 120 s559.25
 43120% VO2peak: 30 W45 : 120 s667.5
 5–123120% VO2peak: 30 W60 : 120 s672
CONT
 1350% VO2peak30 min108
 2360% VO2peak40 min138
 3365% VO2peak45 min144
 4365% VO2peak45 min144
 5–12365% VO2peak45 min144

HIIT: high intensity interval training; CONT: continuous aerobic exercise; W: watts; VO2peak: peak aerobic capacity.