Table 3. Exercise training program and exercise intensity for 21 days of intervention. |
| Time |
Exercise training program |
Exercise intensity |
| Daybreak |
20 minutes of warm-up |
45–50% HRmax |
| 60 minutes of jogging |
70–80% HRmax |
| 20 minutes of cool-down |
45–50% HRmax |
| Morning |
20 minutes of warm-up |
45–50% HRmax |
| Six bouts of high-speed running over a distance of 150 m |
90–95% HRmax |
| Four bouts of interval running over a distance of 1,200 m |
85–95% HRmax |
| 20 minutes of cool-down |
45–50% HRmax |
| Afternoon |
20 minutes of warm-up |
45–50% HRmax |
| Five bouts of high-speed running over a distance of 300 m |
90–95% HRmax |
| 3,000 m or 5,000 m time trial |
- |
| 20 minutes of cool-down |
45–50% HRmax |
|
HRmax, maximal heart rate |
|