Table 2 Outline of the ALLO-Active multi-faceted Ex + SED program

1—Inpatient

1, 3–4

Continuous Aerobic & Resistance

2

AT: 20 min

RT: 4–6 ex, 1 set × 15 reps

AT: 60% VO₂peak, 12–14 RPE

RT: 14–16 RPE

Interval & Resistance

1

AT: 4 × 2 min on, 3 min off

RT: 4–6 ex, 1 set × 15 reps

AT: 80% VO₂peak, 85–95% HRpeak, and/or ≥ 17 RPE

RT: 14–16 RPE

2

Continuous Aerobic & Resistance

3

AT: 20 min

RT: 4-6 ex, 1 set × 15 reps

AT: 60% VO₂peak, 12–14 RPE

RT: 14–16 RPE

1–4

Sedentary Behaviour Breaks

7

10 x ≥ 3 min per day, completed hourly

Light (normal breathing rate – can sing or talk)

2—Outpatient

1–2

Continuous Aerobic & Resistance

1

AT: 20 min (wk1), 21 min (wk2)

RT: 6–8 ex, 2 sets × 10–15 reps

AT: 60% VO₂peak, 12–14 RPE

RT: 14–16 RPE

Interval & Resistance

1

AT: 4 × 2 min on, 3 min off

RT: 6–8 ex, 2 sets × 10–15 reps

AT: 80% VO₂peak, 85–95% HRpeak, and/or ≥ 17 RPE

RT: 14–16 RPE

Continuous Aerobic (Home)

1

AT: 20 min (wk1), 21 min (wk2)

AT: 60% VO₂peak, 12–14 RPE

3–4

Continuous Aerobic & Resistance

1

AT: 22 min (wk3), 23 min (wk4)

RT: 6–8 ex, 2 sets × 10–15 reps

AT: 60% VO₂peak, 12–14 RPE

RT: 14–16 RPE

Interval & Resistance

1

AT: 6 × 2 min on, 3 min off

RT: 6–8 ex, 2 sets × 10–15 reps

AT: 80% VO₂peak, 85–95% HRpeak, and/or ≥ 17 RPE

RT: 14–16 RPE

Continuous Aerobic (Home)

1

AT: 22 min (wk3), 23 min (wk4)

AT: 60% VO₂peak, 12–14 RPE

5–6

Continuous Aerobic & Resistance

1

AT: 24 min (wk5), 25 min (wk6)

RT: 6–8 ex, 2 sets × 10–15 reps

AT: 60% VO₂peak, 12–14 RPE

RT: 14–16 RPE

Interval & Resistance

1

AT: 4 × 3 min on, 3 min off

RT: 6–8 ex, 2 sets × 10–15 reps

AT: 80% VO₂peak, 85–95% HRpeak, and/or ≥ 17 RPE

RT: 14–16 RPE

Continuous Aerobic (Home)

1

AT: 24 min (wk5), 25 min (wk6)

AT: 60% VO₂peak, 12–14 RPE

7–8

Continuous Aerobic & Resistance

1

AT: 25 min (wk7), 26 min (wk8)

RT: 6–8 ex, 2 sets × 10–15 reps

AT: 60% VO₂peak, 12–14 RPE

RT: 14–16 RPE

Interval & Resistance

1

AT: 4 × 3 min on, 2 min off

RT: 6–8 ex, 2 sets × 10–15 reps

AT: 80% VO₂peak, 85–95% HRpeak, and/or ≥ 17 RPE

RT: 14–16 RPE

Continuous Aerobic (Home)

1

AT: 25 min (wk7), 26 min (wk8)

AT: 60% VO₂peak, 12–14 RPE

9–10

Continuous Aerobic & Resistance

1

AT: 27 min (wk9), 28 min (wk10)

RT: 6–8 ex, 2 sets × 10–15 reps

AT: 60% VO₂peak, 12–14 RPE

RT: 14–16 RPE

Interval & Resistance

1

AT: 5 × 3 min on, 2 min off

RT: 6–8 ex, 2 sets × 10–15 reps

AT: 80% VO₂peak, 85–95% HRpeak, and/or ≥ 17 RPE

RT: 14–16 RPE

Continuous Aerobic (Home)

1

AT: 27 min (wk9), 28 min (wk10)

AT: 60% VO₂peak, 12–14 RPE

11–12

Continuous Aerobic & Resistance

1

AT: 29 min (wk11), 30 min (wk12)

RT: 6–8 ex, 2 sets × 10–15 reps

AT: 60% VO₂peak, 12–14 RPE

RT: 14–16 RPE

Interval & Resistance

1

AT: 6 × 3 min on, 2 min off

RT: 6–8 ex, 2 sets × 10–15 reps

AT: 80% VO₂peak, 85–95% HRpeak, and/or ≥ 17 RPE

RT: 14–16 RPE

Continuous Aerobic (Home)

1

AT: 29 min (wk11), 30 min (wk12)

AT: 60% VO₂peak, 12–14 RPE

1–12

Sedentary Behaviour Breaks

7

10 x ≥ 3 min per day, completed hourly

Light (normal breathing rate – can sing or talk)