Continuous endurance training | Interval endurance training | |
Frequency | 3–4 days·week−1 | 3–4 days·week−1 |
Mode | Continuous | Interval modes: 30 s of exercise, 30 s of rest or 20 s of exercise, 40 s of rest |
Intensity | Initially 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 |
Duration | Initially 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 exertion | Try to aim for a perceived exertion on the 10-point Borg scale of 4 to 6 | Try to aim for a perceived exertion on the 10-point Borg scale of 4 to 6 |
Breathing technique | Suggest pursed-lip breathing or the use of PEP devices to prevent dynamic hyperinflation and to reduce breathing frequency | Suggest 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].