| High intensity interval training (HIIT) | Moderate intensity continuous training (MICT) |
---|---|---|
Sessions (day) | 5 consecutive days | 5 consecutive days |
Intervals | High intensity intervals 6 (6 × 2 min) | 1 Continuous period with moderate intensity |
Low intensity intervals: 5 (5 × 2 min) | ||
Intensity (%vo2max) | High periods: 85–90% vo2max | 70% vo2max |
Low periods: 50–60%vo2max | ||
Duration (min) | Warm up: 5 min | Warm up: 5 min |
HIIT: 22 min | MICT: 22–24 min | |
Cooldown: 5 min | Cooldown: 5 min |