Table 2. Repeated sprint interval training program. 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