Exercise type (weekday) | Week no. (stage) | Total session duration (minutes) | Exercise intensity (% of max HR/% of 1RMa) + interval length | Focus |
---|---|---|---|---|
Bike spinning (Thursdays) | 1–3 (1) | <35 | <80% | Introduction to exercise theory, familiarize with exercise program |
4–5 (2) | <42 | Slightly increased | Preparing for high intensity | |
6–11 (3) | <50 | 85%/<3 min | Increase stamina | |
12–18 (4) | <55 | 85–92%/<4 min (4×4 intervals) | Increase stamina | |
Brisk walking uphill (Thursdays) | 19–22 | <60 | 85–92%/<4 min (4×4 intervals) | Adaption to outdoor activity, increase stamina |
Aerobic hall sessions (Tuesdays) | 1–3 (1) | Aerobic: 20–25 Strength: 20–25 Total: 40–50 | <80% | Introduction to exercise theory, familiarize with exercise program |
4–5 (2) | Aerobic: 20–25 Strength: 20–25 Total: 40–50 | Slightly increased | Rhythmic aerobic exercises on step box 45–50s work/15–10s break; 3–4 exercises on each leg 3–4 times. Exercise beat 120–130 bpmb | |
6–11 (3) | Aerobic: 20–25 Strength: 25–30 Total: 50 | 85%/<3 m Pulse step Borg scale 14–15 | Rhythmic aerobic exercises on step box 45–50s work / 15–10s break; 3–4 exercises on each leg x 3–4 times. Exercise beat 120–130 bpm. When increased stamina, heighten step/increase weights | |
12–22 (4) | <50 | 85–92%/<4 min | Short intervals ad modum Tabata (20s intensity/10s pause) 4x4 + strength on the lower body | |
Maximum resistance training exercise | 1–5 (1) | 10 | 80% of 1 RM | Instructor-led hack-squat from extended knee to 90 degrees knee arch. 3x5 repetitions, start at 85% of 1RM. When able to perform > 5reps; increase by 2.5–5 kg. Approx. 3-min rest. Instructed to perform concentric phase fast, eccentric phase slow |
6–22 (2) | 10 | 80% of 1 RM | Peer-supervised, episodic instructor supervised | |
Daily activity | 1–22 | Encouraging increase at every instructor-led session |