Table 1 Progression of the 12-month multi-modal exercise training program
Phase | Cycle | Weeks | Session Type | Frequency (per week) | Duration/Dose | Intensitya |
|---|---|---|---|---|---|---|
Phase 1 Supervised Exercise During AC | 1 | 1–3 | Steady State & Resistance Training | 2 | SS: 30 mins RT: 1–2 sets × 12–15 reps | SS: 10–20 b/min below %HRR at VT RT: 60–70% 1RM |
Interval Training | 1 | 4 × 2 minsb | %HRR at VT ± 5 b/min | |||
2 | 4–6 | Steady State & Resistance Training | 2 | SS: 30 mins RT: 2 sets × 12–15 reps | SS: 10–15 b/min below %HRR at VT RT: 60–70% 1RM | |
Interval Training | 1 | 4 × 3 minsb | %HRR at VT ± 5 b/min | |||
3 | 7–9 | Steady State & Resistance Training | 2 | SS: 30–35 min RT: 2 sets × 18–12 reps | SS: 5–10 b/min below %HRR at VT RT: 70–85% 1RM | |
Interval Training | 1 | 4 × 3 minsb | 85–95% HRpeak | |||
4 | 10–12 | Steady State & Resistance Training | 2 | SS: 35–40 min RT: 2 sets × 8–12 reps | SS: 5–10 b/min below %HRR at VT RT: 70–85% 1RM | |
Interval Training | 1 | 4 × 4 minsb | 85–95% HRpeak | |||
Phase 2 Semi-supervised Exercise Following AC | 1 | 13,15,17 | Endurance Training | 1 | 40–50 min | 15–20 b/min below %HRR at VT |
Tempo Training & Resistance Training | 2 | TT: 35 mins RT: 2 sets × 8–12 reps | TT: 5–10 b/min below %HRR at VT RT: 70–85% 1RM | |||
Interval Training | 1 | 4 × 4 minsb | 85–95% HRpeak | |||
14,16 | Tempo Training | 1 | 35 mins | 5–10 b/min below %HRR at VT | ||
Interval Training & Resistance Training | 2 | IT: 4 × 4 minsb RT: 2 sets × 8–12 reps | IT: 85–95% HRpeak RT: 70–85% 1RM | |||
Recovery Session | 1 | 30 mins | 25–30 b/min below %HRR at VT | |||
2 | 18,20,22 | Tempo Training | 1 | 35 mins | 0–5 b/min below %HRR at VT | |
Interval Training & Resistance Training | 2 | IT: 4 × 4 minsb RT: 2 sets × 8–12 reps | IT: 85–95% HRpeak RT: 70–85% 1RM | |||
Recovery Session | 1 | 30 mins | 20–25 b/min below %HRR at VT | |||
19,21 | Endurance Training | 1 | 50–60 min | 15–20 b/min below %HRR at VT | ||
Tempo Training & Resistance Training | 2 | TT: 35 mins RT: 2 sets × 8–12 reps | TT: %HRR at VT ± 5 b/min RT: 2 sets × 8–12 reps | |||
Interval Training | 1 | 4 × 4 minsb | 85–95% HRpeak | |||
3 | 23,25 | Endurance Training | 1 | 60 mins | 10–20 b/min below %HRR at VT | |
Tempo Training & Resistance Training | 2 | TT: 35 mins RT: 2 sets × 8–12 reps | TT: %HRR at VT ± 10 b/min RT: 70–85% 1RM | |||
Interval Training | 1 | 4 × 4 minsb | 85–95% HRpeak | |||
24,26 | Tempo Training | 1 | 35 mins | %HRR at VT ± 10 b/min | ||
Interval Training & Resistance Training | 2 | IT: 4 × 4 minsb RT: 2 sets × 8–12 reps | IT: 85–95% HRpeak RT: 70–85% 1RM | |||
Recovery Session | 1 | 30 mins | 20–25 b/min below %HRR at VT | |||
Phase 3 Maintenance | n/a | 27–52 | Endurance Training | 1 | 60 mins | 10–20 b/min below %HRR at VT |
Tempo Training & Resistance Training | 2 | TT: 35 mins RT: 2 sets × 8–12 reps | TT: %HRR at VT ± 10 b/min RT: 2 sets × 8–12 reps | |||
Interval Training | 1 | 4 × 4 minsb | 85–95% HRpeak |