Table 1. Details of the high-intensity interval training interventions.

	HIITlong	HIITlong	RST	RST
	Session 1	Session 2	Session 1	Session 2
Week 1	Sets: 6 Work duration: 2 min Relief duration: 2 min Work intensity: 95%MAS Relief intensity: passive	Sets: 6 Work duration: 2 min Relief duration: 2 min Work intensity: 95%MAS Relief intensity: passive	Sets: 6 Work duration: 4W30-m sprints Relief duration: 20s / sets: 5 min Work intensity: all-out Relief intensity: 50% MAS	Sets: 6 Work duration: 4W30-m sprints Relief duration: 20s / sets: 5 min Work intensity: all-out Relief intensity: 50% MAS
Week 2	Sets: 6 Work duration: 2 min Relief duration: 2 min Work intensity: 95%MAS Relief intensity: passive	Sets: 6 Work duration: 2 min Relief duration: 2 min Work intensity: 95%MAS Relief intensity: passive	Sets: 6 Work duration: 4W30-m sprints Relief duration: 20s / sets: 5 min Work intensity: all-out Relief intensity: 50% MAS	Sets: 6 Work duration: 4W30-m sprints Relief duration: 20s / sets: 5 min Work intensity: all-out Relief intensity: 50% MAS
Week 3	Sets: 6 Work duration: 2 min Relief duration: 2 min Work intensity: 100%MAS Relief intensity: passive	Sets: 6 Work duration: 2 min Relief duration: 2 min Work intensity: 100%MAS Relief intensity: passive	Sets: 6 Work duration: 6W30-m sprints Relief duration: 20s / sets: 5 min Work intensity: all-out Relief intensity: 50% MAS	Sets: 6 Work duration: 6W30-m sprints Relief duration: 20s / sets: 5 min Work intensity: all-out Relief intensity: 50% MAS
Week 4	Sets: 6 Work duration: 2 min Relief duration: 2 min Work intensity: 100%MAS Relief intensity: passive	Sets: 6 Work duration: 2 min Relief duration: 2 min Work intensity: 100%MAS Relief intensity: passive	Sets: 6 Work duration: 6W30-m sprints Relief duration: 20s / sets: 5 min Work intensity: all-out Relief intensity: 50% MAS	Sets: 6 Work duration: 6W30-m sprints Relief duration: 20s / sets: 5 min Work intensity: all-out Relief intensity: 50% MAS
Week 5	Sets: 6 Work duration: 3 min Relief duration: 2 min Work intensity: 100%MAS Relief intensity: passive	Sets: 6 Work duration: 3 min Relief duration: 2 min Work intensity: 100%MAS Relief intensity: passive	Sets: 6 Work duration: 8d30-m sprints Relief duration: 20s / sets: 5 min Work intensity: all-out Relief intensity: 50% MAS	Sets: 6 Work duration: 8W30-m sprints Relief duration: 20s / sets: 5 min Work intensity: all-out Relief intensity: 50% MAS
Week 6	Sets: 6 Work duration: 3 min Relief duration: 2 min Work intensity: 100%MAS Relief intensity: passive	Sets: 6 Work duration: 3 min Relief duration: 2 min Work intensity: 100%MAS Relief intensity: passive	Sets: 6 Work duration: 8W30-m sprints Relief duration: 20s / sets: 5 min Work intensity: all-out Relief intensity: 50% MAS	Sets: 6 Work duration: 8W30-m sprints Relief duration: 20s / sets: 5 min Work intensity: all-out Relief intensity: 50% MAS

HIITlong: long interval high-intensity interval training; RST: repeated sprint training; MAS: maximal aerobic speed.