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
Macrocycle | ||
|---|---|---|
Microcycle I | ||
Session 1 | Session 2 | Session 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 4 | Session 5 | Session 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 7 | Session 8 | Session 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 10 | Session 11 | Session 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 13 | Session 14 | Session 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 16 | Session 17 | Session 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 19 | Session 20 | Session 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 22 | Session 22 | Session 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% |