Table 1: Periodization for 12 weeks of endurance training.
| Week | Intensity (% MHR) |
Session 1 (min) |
Session 2 (min) |
Session 3* (at home) (min) |
1 2 3 4 5 6 7 8 9 10 11 12 |
65 65 65 65 70 70 70 70 75 75 75 75 |
20 25 30 35 20 25 30 35 20 25 30 35 |
25 30 35 40 25 30 35 40 25 30 35 40 |
30 35 40 45 30 35 40 45 30 35 40 45 |