Table 3 Intensity and duration of the sprint interval training program
Phase | No. of bouts per session | Bout duration (min) | No. of repetitions | Work: rest ratio |
|---|---|---|---|---|
1: Initial | ||||
Week 1 to 3 | 3 | 5 | 15 | 5″ – 15” |
Week 4 to 6 | 3 | 7 | 21 | 5″ – 15” |
2: Improvement | ||||
Week 7 to 9 | 3 | 8 | 12 | 10″ – 30” |
Week 10 to 12 | 3 | 9 | 9 | 15″ – 45” |
Week 13 to 16 | 3 | 10 | 8 | 20″ – 60” |
3: Maintenance | ||||
Week 17 to 24 | 3 | 10 | 10 | 20″ – 40” |