Frequency

3 times per week

Duration

40 min

Modality

Treadmill/hill, cycle ergometer. Increasing speed or incline

Intensity

Interval = 85% - 95% PHR

Rest = passive 70% PHR

Interval times

4 × 4 min intervals

3 × 3 min recovery

Warm-up

10 min at 60% PHR

Cool-down

5 min at 50% PHR