Cardiovascular system | Muscle strength | Muscle endurance | |
---|---|---|---|
Frequency | 3–5 sessions | 2–3 sessions | 2–3 sessions |
Intensity | 40–85% of VO2max Between ventilatory thresholds | 80% of 1 repetition maximum (RM) | 60% of 1RM |
Time | 20–60 min continuous or 30–40 min discontinuous high intensity | 1–8 repetitions 2–3 sets | 12–25 repetitions 2–3 sets |
Type | Large muscle groups | Fast concentric for power Slow eccentric for strength | Concentric or eccentric |