Table 2

Protocol recommendations for HIIT

Frequency3×/Week
Duration40 min
ModalityTreadmill/hill, cycle ergometer. Increasing speed or incline
IntensityInterval=85–95% PHR
Rest=passive−70% PHR
Interval times4×4 min intervals
3×3 min recovery
Warm-up10 min at 60% PHR
Cool-down5 min at 50% PHR
  • HIIT, homeostasis model assessment-insulin resistance; PHR, peak heart rate.