 |
| |
| Training program elements | Groups | ||
|---|---|---|---|
| 3-sec | 6-sec | 9-sec | |
| Bout duration | 3 seconds | 6 seconds | 9 seconds |
| Recovery ratio (1 [bout]: 3 [rest]) | 9 seconds | 18 seconds | 27 seconds |
| Repetitions (set/reps) | 2/30 | 2/15 | 2/10 |
| Rest between sets (sec) | 180 | 180 | 180 |
| Total bout durations (sec) | 180 | 180 | 180 |