Cycle | Week | Supervised Program | Home-based Program | ||||
---|---|---|---|---|---|---|---|
 |  | Freq. | Duration (minutes) | Intensity (% HRR) | Freq. | Duration (minutes) | Intensity (RPE) |
1 | 1 | 3 | 20–25 | 50–55a, 55–60 | 0 | 0 | 0 |
2 | 3 | 30 | 55–60 | 0 | 0 | 0 | |
3 | 3 | 25–30 | 60–65 | 1 | 15–20 | 12–13 | |
2 | 4 | 3 | 30–35 | 50–55a, 60–65 | 1 | 15–20 | 12–13 |
5 | 3 | 25–35 | 60–65, VT | 1 | 15–20 | 12–13 | |
6 | 3 | 25–35 | 60–65, VT | 1 | 20–30 | 12–13 | |
3 | 7 | 3 | 35–40 | 55–60a, 60–65 | 1 | 20–30 | 12–13 |
8 | 3 | 25–35 | 65–70, VT | 1 | 20–30 | 12–13 | |
9 | 3 | 25–35 | 65–70, VT | 1 | 20–30 | 12–13 | |
4 | 10 | 3 | 35–40 | 55–60a, 65–70 | 1 | 20–30 | 12–13 |
11 | 3 | 20–35 | 65–70, HIIT | 1 | 20–30 | 12–13 | |
12 | 3 | 20–40 | 65–70, HIIT | 1 | 20–30 | 12–13 | |
5 | 13 | 3 | 40 | 55–60a, 65–70 | 1 | 20–30 | 12–13 |
14 | 3 | 20–35 | 70–75, VT/HIITb | 1 | 20–30 | 12–13 | |
15 | 3 | 20–35 | 70–75, VT/HIITb | 1 | 20–30 | 12–13 | |
6 | 16 | 3 | 40 | 55–60a, 65–70 | 1 | 20–30 | 12–13 |
17 | 3 | 20–35 | 70–75, VT/HIITb | 1 | 20–30 | 12–13 | |
18 | 3 | 20–35 | 70–75, VT/HIITb | 1 | 20–30 | 12–13 | |
7 | 19 | 3 | 40 | 55–60a, 65–70 | 1 | 20–30 | 12–13 |
20 | 3 | 20–35 | 70–75, VT/HIITb | 1 | 20–30 | 12–13 | |
21 | 3 | 20–35 | 70–75, VT/HIITb | 1 | 20–30 | 12–13 | |
8 | 22 | 3 | 40 | 55–60a, 65–70 | 1 | 20–30 | 12–13 |
23 | 3 | 20–35 | 70–75, VT/HIITb | 1 | 20–30 | 12–13 | |
24 | 3 | 20–35 | 70–75, VT/HIITb | 1 | 20–30 | 12–13 |