Table 2. Practical recommendations for the implementation of continuous and interval endurance training programmes
Continuous endurance trainingInterval endurance training
Frequency3–4 days·week−13–4 days·week−1
ModeContinuousInterval modes:
30 s of exercise, 30 s of rest or
20 s of exercise, 40 s of rest
IntensityInitially 60–70% of PWR
Increase work load by 5–10% as tolerated
Progressively try to reach ∼80–90% of baseline PWR		Initially 80–100% of PWR for the first three to four sessions
Increase work load by 5–10% as tolerated
Progressively try to reach ∼150% of baseline PWR
DurationInitially 10–15 min for the first three to four sessions
Progressively increase exercise duration to 30–40 min		Initially 15–20 min for the first three to four sessions
Progressively increase exercise duration to 45–60 min (including resting time)
Perceived exertionTry to aim for a perceived exertion on the 10-point Borg scale of 4 to 6Try to aim for a perceived exertion on the 10-point Borg scale of 4 to 6
Breathing techniqueSuggest pursed-lip breathing or the use of PEP devices to prevent dynamic hyperinflation and to reduce breathing frequencySuggest pursed-lip breathing or the use of PEP devices to prevent dynamic hyperinflation and to reduce breathing frequency

  • PWR: peak work rate; PEP: positive expiratory pressure. Adapted from [30].