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 |