Table 1

Example of a weekly training programme—formed by the intervention coordination centre and administered by the coaches

Week dayAerobic trainingResistance trainingNotes to the trainers
MondayDuration: 40 min

  1. 5 min warm up at 60–65% of HR max

  2. 20 min at 70–78% of HR max

  3. 15 min at 76–83% of HR max

Duration: 30 min

  1. 5 primary target exercises: anterior chain (thigh), posterior chain (thigh), chest, back and shoulders

  2. Each target exercise is performed in three sets of 10–12 repetition max (RM)

  3. You can use machines, free weights, barbells, body weight, etc

  4. Active breaks containing core exercise are performed between each set. This means that the pause between each set is replaced with a core training exercise

  5. The five core exercises should include three dynamic abdominal exercises and two lower back exercises

Make sure to inform the participant which muscle groups are activated and with time expand their “box” of different exercises. This will help participants to increase variation in their exercise programmes and thus increase their motivation. Furthermore, it will also help to minimize the risk of injuries.
TuesdayDuration: 60 min

  1. 5 min warm up at 60–65% of HR max

  2. 5 min at 70–75% of HR max

  3. 20 min at 74–79% of HR max

  4. 10 min at 80–88% of HR max

  5. 5 min at 70–75% of HR max

  6. 15 min consisting of 2 HR min at 76–80% of HR max, 2 min at 83–90% of HR max and 1 min active recovery. Repeat three times

WednesdayDuration: 60 min

  1. 5 min warm up at 60–65% of HR max

  2. 10 min at 68–73% of HR max

  3. 15 min at 75–80% of HR max 20 min at 77–84% of HR max

  4. 10 min consisting of 30 s max effort and 30 s active recovery

ThursdayDuration: 30 min

  1. 5 min warm up at 60–65% of HR max

  2. 25 min at 73–83% of HR max

Duration: 30 min

  1. 5 primary target exercises: Anterior chain (thigh), posterior chain (thigh), chest, back and shoulders

  2. Each target exercise is performed in three sets of 10–12 RM

  3. You can use machines, free weights, barbells, body weight, etc

  4. Active breaks containing core exercise are performed between each set. This means that the pause between each set is replaced with a core training exercise

  5. The five core exercises should include three dynamic abdominal exercises and two lower back exercises

FridayDuration: 60 min

  1. 5 min warm up at 60–65% of HR max

  2. 15 min at 73–83% of HR max 40 min consisting of 5 min at 76–82% of HR max, 3 min towards max and 2 min active recovery. Repeat four times

SaturdayRest day
SundayDuration: 60 min

  1. 45 min walking

  2. 15 min walking/jogging uphill or on stairs

Duration: 15 min

  1. Core training. Free of choice