The Science of High Intensity Interval Training-table-Stepto1999
Group
|
Subjects
|
Number of intervals
|
Interval duration (min)
|
Total work time (min)
|
Intensity (% peak power)
|
Rest (min)
|
Cumulative Intervals
|
Duration * intensity
|
Total Time
|
Improvement in 40K Time Trial Speed
|
Improvement in Peak Power
|
---|
1
|
4
|
12
|
0.5
|
6
|
175%
|
4.5
|
6 min
|
10.5
|
60 min
|
2.0%
|
0.5%
|
2
|
3
|
12
|
1
|
12
|
100%
|
4.0
|
12 min
|
12
|
60 min
|
0.0%
|
0.5%
|
3
|
4
|
12
|
2
|
24
|
90%
|
3.0
|
24 min
|
21.6
|
60 min
|
1.5%
|
1.5%
|
4
|
4
|
8
|
4
|
32
|
85%
|
1.5
|
32 min
|
27.2
|
44 min
|
2.5%
|
2.0%
|
5
|
4
|
4
|
8
|
32
|
80%
|
1.0
|
32 min
|
25.6
|
36 min
|
0.0%
|
1.0%
|