Table 1

Sample of 10-week training programme

	Week 1	Week 2	Week 3	Week 4	Week 5	Week 6	Week 7	Week 8	Week 9	Week 10
Frequency	Two sessions	Two sessions	Two sessions	Three sessions	Three sessions	Three sessions	Three sessions	Three sessions	Three sessions	Three sessions
Session 1: steady state	20 min at 55% HRR	20 min at 55% HRR	20 min at 55% HRR	20 min at 55% HRR	20 min at 60% HRR	20 min at 60% HRR	20 min at 65% HRR	20 min at 65% HRR	20 min at 70% HRR	20 min at 70% HRR
Session 2: intervals				5 min warm up 2 sets, 8 reps 10 s high intensity, 20 s active recovery. 2 min active recovery between sets 5 min warm down	5 min warm up 2 sets, 8 reps 10 s high intensity, 20 s active recovery. 2 min active recovery between sets 5 min warm down	5 min warm up 2 sets, 8 reps 10 s high intensity, 20 s active recovery. 2 min recovery between sets 5 min warm down	5 min warm up 2 sets, 8 reps 15 s high intensity, 15 s active recovery. 2 min active recovery between sets 5 min warm down	5 min warm up 2 sets, 8 reps 15 s high intensity, 15 s active recovery. 2 min active recovery between sets 5 min warm down	5 min warm up 2 sets, 8 reps 20 s high intensity, 10 s active recovery. 2 min active recovery between sets 5 min warm down	5 min warm up 2 sets, 8 reps 20 s high intensity, 10 s active recovery. 2 min active recovery between sets 5 min warm down
Session 3: tempo						5 min warm up.10 min at 75% HRR 5 min warm down	5 min warm up.10 min at 75% HRR 5 min warm down	5 min warm up.10 min at 75% HRR 5 min warm down	5 min warm up. 10 min at 80% HRR 5 min warm down	5 min warm up. 10 min at 80% HRR 5 min warm down

Total volume: 540 minutes. The number of sessions the individuals complete will be used as a covariable in the analyses of the effects of exercise.
HHR, heart rate reserve.