Week number | Supervised/self-administered lessons (n/n) | Content of the main part of the AIT sessions | |||
---|---|---|---|---|---|
Work volume (Rep x time) | Work Intensity (% VO2peak) | Active rest (time) | Total accumulated time | ||
1 | 2/1 | 16 × 1’ | 80 | 30” | 24’ |
2 | 2/1 | 8 × 2’ | 80 | 1’ | 24’ |
3 | 2/1 | 5 × 3’ | 80 | 2’ | 25’ |
4 | 2/1 | 4 × 4’ | 80 | 2’ | 24’ |
5 | 1/2 | 4 × 4’ | 80 | 2’ | 24’ |
6 | 1/2 | 4 × 4’ | 80 | 2’ | 24’ |
7 | 0/3 | 4 × 4’ | 80 | 2’ | 24’ |
8 | 1/2 | 4 × 4’ | 80 | 2’ | 24’ |
9 | 1/2 | 4 × 4’ | 80 | 2’ | 24’ |
10 | 0/3 | 4 × 4’ | 80 | 2’ | 24’ |
11 | 1/2 | 4 × 4’ | 80 | 2’ | 24’ |
12 | 1/2 | 4 × 4’ | 80 | 2’ | 24’ |
13 | 0/3 | 4 × 4’ | 80 | 2’ | 24’ |
14 | 1/2 | 4 × 4’ | 80 | 2’ | 24’ |
15 | 0/3 | 4 × 4’ | 80 | 2’ | 24’ |
16 | 1/2 | 4 × 4’ | 80 | 2’ | 24’ |