Table 2

Study training prescription

Light training (LT)Heavy training (HT)Taper training (T)
Day 1, 3 and 5: 65%–75% max HR (60 min)Every day:
Warm-up: <69% max HR (10 min)
Day 1, 7 and 13: Rest
Day 2, 4, 6, 8, 9 and 12: 65%–75% max HR (60 min)
Day 2 and 4: 75%–85% max HR (30 min)Zone 2: 69%–81% max HR (8.5 min)
Zone 3: 82%–87% max HR (8 min)
Zone 4: 88%–94% max HR (7.5 min)
Zone 5: >94% max HR (3 min)
Day 3: 65%–75% max HR (40 min)
Day 5 & 10: 75%–85% max HR (50 mins)
Day 6: 65%–75% max HR (30 min)Repeat zones four times
Cool down: <69% max HR (6 min)
Day 11: - 69%–81% max HR (3 min), 88%–92% max HR (2 min); Repeat six times
  • max HR, maximum heart rate; mins, minutes.