|  | Aerobic Training | Resistance Training | |||||
---|---|---|---|---|---|---|---|---|
Training Phase | Wk* | Weekly Sessions | Duration (min/session) | Intensity of VO2peak | Duration (min/session) | Sets, n | Repetitions, n | Weight, max repetitions |
Introductory | 0-4 | 2 | 15-25 | 50-60 | 15-20 | 1 | 8-12 | 12 |
Intermediate | 5-9 | 3 | 20-30 | >70 | ~25 | 2 | 8-12 | 12 |
Maintenance | 10-24 | 3 | 30-45 | >70 | ~30 | 2 | 8-10 | 10 |