Table 4 Endurance training sessions with their training intensity, methods and duration (same for NW and XCO)
Session | Training intensity [% of peak heart rate] | Training method (duration) |
|---|---|---|
1–5 | 60–75% | Extensive continuous method (40 min) |
6–10 | 70–80% | Extensive continuous or extensive interval method (40 min) |
11–15 | 75–85% | Intensive continuous or extensive/intensive interval method (45 min) |
16–24 | 80–85% | Intensive continuous or intensive interval method (45 min) |