| Duration | Intensitya |
---|---|---|
Warm-up | 7Â min | 50% |
Interval session | 30Â min | Work interval: 120% Recovery interval: 50% |
 Week 1, session 1, 2, and 3 | Work interval: 120 s Recovery interval: 180 s |  |
 Week 2, session 4, 5, and 6 | Work interval: 140 s Recovery interval: 160 s |  |
 Week 3, session 7, 8, and 9 | Work interval: 160 s Recovery interval 140 s |  |
Cool-down | 3Â min | 60% |