| |
Aerobic Training
|
Resistance Training
|
|---|
|
Frequency
|
Intensity
|
Time
|
Frequency
|
Intensity
|
Sets x Reps
|
|---|
|
Supervised Intervention
|
Home Exercise Programme
|
Supervised Intervention
|
Home Exercise Programme
|
|---|
|
Week 1
|
2
|
1
|
40–45% HRR
|
20
|
1
|
0
|
~16RM
|
1 × 12
|
|
Week 2
|
2
|
1
|
40–45% HRR
|
20
|
1
|
0
|
~14RM
|
2 × 12
|
|
Week 3
|
2
|
2
|
45–50% HRR
|
20
|
2
|
0
|
~14RM
|
3 × 12
|
|
Week 4
|
2
|
2
|
45–50% HRR
|
25
|
2
|
0
|
~14RM
|
3 × 12
|
|
Week 5
|
1
|
3
|
45–50% HRR
|
25
|
1
|
1
|
~12RM
|
3 × 10
|
|
Week 6
|
1
|
3
|
50–60% HRR
|
25
|
1
|
1
|
~12RM
|
3 × 10
|
|
Week 7
|
1
|
3
|
50–60% HRR
|
30
|
1
|
1
|
~11RM
|
4 × 10
|
|
Week 8
|
1
|
3
|
50–60% HRR
|
30
|
1
|
1
|
~10RM
|
3 × 8
|
|
Week 9
|
0
|
4
|
60–75% HRR
|
30
|
0
|
2
|
~10RM
|
3 × 8
|
|
Week 10
|
1
|
4
|
60–75% HRR
|
30
|
1
|
1
|
~8RM
|
3 × 6
|
|
Week 11
|
0
|
5
|
65–80% HRR
|
30
|
0
|
2
|
~7RM
|
4 × 6
|
|
Week 12
|
1
|
4
|
65–80% HRR
|
30
|
1
|
1
|
~12RM
|
2 × 8
|
- Abbreviations: HRR heart rate reserve, X1RM X-repetition maximum, Reps number of repetitions
