Table 1: HIIT protocols.

WeekFrequencyWarm-upDurationIntensityCooling down

15 days/week5 minutes
(10 m/min)
16.5 minutes5 rep. 30 s.
29 m/minute.
Active Rest: 13m/minute. 1 minute.
5 minutes
(10 m/min)

25 days/week5 minutes
(10 m/min)
18 minutes6 rep. 30 s.
30 m/minute.
Active Rest: 13m/minute. 1 minute.
5 minutes
(10 m/min)

35 days/week5 minutes
(10 m/min)
19.5 minutes7 rep. 30 s.
31 m/menit
Istirahataktif 13 m/menit. 1 menit.
5 minutes
(10 m/min))

45 days/week5 minutes
(10 m/min)
21 minutes8 rep. 30 s.
32 m/minute.
Active Rest: 13m/minute. 1 minute.
5 minutes
(10 m/min)

55 days/week5 minutes
(10 m/min)
22.5 minutes9 rep. 30 s.
33 m/minute.
Active Rest: 13m/minute. 1 minute.
5 minutes
(10 m/min)

65 days/week5 minutes
(10 m/min)
24 minutes10 rep. 30 s.
34 m/minute.
Active Rest: 13m/minute. 1 minute.
5 minutes
(10 m/min)

75 days/week5 minutes
(10 m/min)
25.5 minutes11 rep. 30 s.
35 m/minute.
Active Rest: 13m/minute. 1 minute.
5 minutes
(10 m/min)

85 days/week5 minutes
(10 m/min)
27 minutes12 rep. 30 s.
36 m/minute.
Active Rest: 13m/minute. 1 minute.
5 minutes
(10 m/min)