Table 2 High-intensity interval training protocol
week | Work-rest intensity | Work-rest duration | Reps | sets | Rest between sets |
|---|---|---|---|---|---|
1-2 | 50%− 100% | 30s- 30s | 4 | 4 | 5 min |
3-4 | 50%− 100% | 30s- 30s | 6 | 4 | 5 min |
5-6 | 50%− 100% | 30s- 30s | 6 | 5 | 5 min |
7-8 | 50%− 100% | 30s- 30s | 6 | 6 | 5 min |