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Table 1 Nordic walking and free walking training periodization, with 24 sessions over 8 weeks. Initial part (IP), main part (MP), and final part (FP) refer to the training session. The different training intensities were light rhythm (~ 70% of 2VT), moderate (~ 80% 2VT), or strong rhythm (from 80 to 105% of 2VT) and was verbally indicated to the participants, during the main part of the training session. The volume of the training session was given in minutes. Interval training is indicated by the recovery time in the micro-pause in each session

From: Nordic walking training in elderly, a randomized clinical trial. Part II: Biomechanical and metabolic adaptations

Macrocycle
Microcycle I
Session 1Session 2Session 3
IP: 5′ 70%
MP: 2 × 10′, 80% with 2′ of recovery
FP: 5′ 70%
IP: 5′ 70%
MP: 5× (4′ 85% + 1′ 75%)
FP:5′ 75%
IP: 10′ 70%
MP: 25′ 90%
FP: 5′ 70%
Session 4Session 5Session 6
IP: 5′ 75%
MP: 5× (3′ 95% + 2′ 70%)
FP: 5′ 75%
IP: 10′ 70%
MP: 2× (8′ 80% + 2′ 95%)
FP: 5′ 70%
IP: 5′ 75%
MP: 3× (5′ 90% + 5′ 80%)
FP: 5′ 75%
Session 7Session 8Session 9
IP: 5′ 70%
MP: 2× (10′ 95% + 5′ 85%) with 2′ of recovery
FP: 5′ 70%
IP: 10′ 80%
MP: 5× (4′ 95% + 1′ 80%)
FP: 5′ 75%
IP: 5′ 70%
MP: 2× (20′ 85%) 2 with 2′ of recovery
FP: 5′ 75%
Session 10Session 11Session 12
IP: 10′ 70%
MP: 2× (10′ 95% + 10′ 85%) with 2′ of recovery
FP: 5′ 70%
IP: 10′ 80%
MP: 2× (15′ 85% + 5′ 70%)
FP: 10′ 70%
IP: 5′ 70%
MP: 2× (20′ 80% + 5′ 95%) with 2′ of recovery
FP: 5′ 75%
Microcycle II
Session 13Session 14Session 15
IP: 5′ 80%
MP: 5× (3′ 100% + 2′ 75%)
FP: 5′ 75%
IP: 5′ 70%
MP: 6× (2′ 105% + 3′ 70%)
FP: 10′ 80%
IP: 10′ 80%
MP: 3× (10′ 95%) with 2′ of recovery
FP: 10′ 75%
Session 16Session 17Session 18
IP: 10′ 70%
MP: 5× (3′ 80% + 2′ 70%)
FP: 5′ 70%
IP: 10′ 70%
MP: 2× (15′ 85%) with 2′ of recovery
FP: 5′ 70%
IP: 5′ 75%
MP: 3× (10′ 85%) with 3′ of recovery
FP: 5′ 75%
Session 19Session 20Session 21
IP: 5′ 75%
MP: 3× (10´ 90% + 5´ 75%)
FP: 5´ 70%
IP: 5′ 70%
MP: 6× (4′ 90% + 1′ 100%) with 2′ of recovery
FP: 10′ 80%
IP: 10′ 75%
MP: 2× (15′ 95%) with 3′ of recovery
FP: 1× (5′ 80% + 5′ 70%)
Session 22Session 22Session 24
IP: 10′ 80%
MP: 5× (3′ 100% + 2′ 85%) with 2′of recovery
FP: 10′ 80%
IP: 10′ 75%
MP: 3× (10′ 95%) with 2′ of recovery
FP: 10′ 75%
IP: 5′ 80%
MP: 3× (5′ 85% + 5′ 105%)
FP: 10′ 70%