Table 1 Format for each workout protocol. 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) Data collection consisted of heart rate, blood lactate, and rating of perceived exertion.