Journal of Sports Science and Medicine

Appendix 1.

Combined face-to-face exercise program (20-weeks period).

Training Period 1							Training Period 2						Training Period 3
Mesocycle 1				Mesocycle 2				Mesocycle 3				Mesocycle 4				Mesocycle 5
W 1	W 2	W 3	W 4	W 5	W 6	W 7	W 8	W 9	W 10	W 11	W 12	W 13	W 14	W 15	W 16	W 17	W 18	W 19	W 20
			T1				T2				T3				T4				T5
Borg’s scale 12 – 13										Borg’s scale 13 – 14
Warm-up Balance training. Low intensity exercise: walking, joint mobility exercise. Main part High intensity interval training (HIIT). Strength training. Core training or aerobic training. Cool-down Stretching and body awareness work.
Endurance training Ss – 30 min cycling Hs – 45 min walking				Endurance training Ss – HIIT 3’ x 3sets (rec 3’) 3’ (30” TR + 30%TR – 30” rec) – Cycling Hs – 60 min walking				Endurance training Ss – HIIT 4’ x 3sets (rec 3’) 4’ (30” TR + 30%TR – 30” rec) – Cycling Hs – 75 min walking				Endurance training Ss – HIIT 5’ x 3sets (rec 3’) 5’ (30” TR + 30%TR – 30” rec) – Cycling Hs – 85 min walking				Endurance training Ss – HIIT 5’ x 3sets (rec 3’) 5’ (30” TR + 30%TR – 30” TR – 20%TR) – Cycling Hs – 90 min walking
Strength training 12 – 15 rep x 2 sets Load was increased when participants demonstrated the ability to perform 2 repetitions more than the target for the session.				Strength training 10 – 15 rep x 3 sets Load was increased when participants demonstrated the ability to perform 2 repetitions more than the target for the session.				Strength training 10 rep x 4 – 5 sets Load was increased when participants demonstrated the ability to perform 2 repetitions more than the target for the session.				Strength training 10 rep x 4 – 5 sets Load was increased when participants demonstrated the ability to perform 2 repetitions more than the target for the session.				Strength training 10 rep x 5 sets Load was increased when participants demonstrated the ability to perform 2 repetitions more than the target for the session.
Propioception training Balance training is present during all the program in de Ss. Body awareness work this kind of training appears in some Ss and in a weekly Hs.
Flexibility training Stretching is present in all the Ss and Hs. Joint mobility is present along the program but the volume of this kind of training decrease along the program.

W: week; T: test; TR: test result; Ss: supervised sessions; Hs: Home sessions; HIIT: High Intensity Interval Training; Min: minute; rec: recuperation; rep: repetition