 |
| |
| TRAD Protocol (30 sec lift: 30 sec rest) Total Time: 38 min |
ACWT Protocol (30 sec lift: 15 sec rest) Total Time: 41 min |
CWIT Protocol (30 sec lift: 15 sec rest) Total Time: 41 min |
|---|---|---|
| 1. Data collection (rest) | 1. Data collection (rest) | 1. Data collection (rest) |
| 2. Bike Warm up(5 min @ 60-70% HRmax) | 2. Bike Warm up(5 min @ 60-70% HRmax) | 2. Bike Warm up(5 min @ 60-70% HRmax) |
| 3. STATION A1 (9 min) | 3. Bike: 2:30 min @ 65-75% HRmax | 3. STATION A1(6:45 min) |
| 4. Data collection | 4. STATION A1(6:45 min) | 4. Bike: 30 sec max effort sprint, 3 min easy pedal |
| 5. STATION B2(9 min) | 5. Bike: 2:30 min @ 65-75% HRmax | 5. Data collection |
| 6. Data collection | 6. Data collection | 6. STATION B2(6:45 min) |
| 7. STATION C3(10 min) | 7. STATION B2(6:45 min) | 7. Bike: 30 sec max effort sprint, 3 min easy pedal |
| 8. Data collection | 8. Bike: 2:30 min @ 65-75% HRmax | 8. Data collection |
| 9. Cool down (5 min easy pedal) | 9. Data collection | 9. STATION C3(7:30 min) |
| STATION A1 (3 x 13 reps each) -Triceps bench dips -Hip lifts -Prone planks (3 x 30 sec hold) |
10. STATION C3(7:30 min) | 10. Bike: 30 sec max effort sprint, 3 min easy pedal |
| STATION B2 (3 x 13 reps each) -Standing biceps curl -Dumbbell (DB) squats -Pushups |
11. Bike: 2:30 min @ 65-75% HRmax | 11. Data Collection |
| STATION C3 (3 x 13 reps each) -Standing DB lateral raise -DB split squat R leg -DB split squat L leg -Standing DB bent-over row |
12. Data collection13. Cool down(5 min easy pedal) | 12. Cool down(5 min easy pedal) |