Aerobic | Resistance | |||
---|---|---|---|---|
Weeks | Intensity (VO2) (%) | Duration (min) | Intensity | Sets/repetitions |
1 | 60 | 30 | 60 % 1-RM | 3/10 |
2 | 60 | 30 | 60 % 1-RM | 3/10 |
3 | 65 | 30 | 70 % 1-RM | 3/10–12 |
4 | 65 | 30 | 70 % 1-RM | 3/10–12 |
5 | 70 | 30 | 75 % 1-RM | 3/10–12 |
6 | 70 | 30 | 75 % 1-RM | 3/12 |
7 | 70 | 30 | 75 % 1-RM | 3/12 |
8 | 70 | 30 | 75 % 1-RM | 3/12 |
9 | 80 | 30 | 80 % 1-RM | 3/10 |
10 | 80 | 30 | 80 % 1-RM | 3/10–12 |
11 | 80 | 30 | 80 % 1-RM | 3/10–12 |
12 | 80 | 30 | 80 % 1-RM | 3/12 |