Table 1 Weekly exercise regimen for 24-week study

1

Continuous

5 min. warm-up starting at 50% of HRmax and progressing in intensity until Ss reach an effort that will elicit 75% max HR, followed by 30 min. of continuous cycling at or above 75% max HR. Ss are allowed to increase or decrease their work intensity.

2

Long intervals

5 min. warm-up starting at 50% of HR max. and progressing in intensity until Ss reach an effort that will elicit 90% max HR, followed by 4 × 4 min intervals at or above 90% max HR with 3 min. active rest (at 50% HR max). Ss are allowed to increase or decrease their work intensity.

3

Continuous

4

Medium intervals

5 min. warm-upstarting at 50% of HR max. and progressing in intensity until Ss reach an effort that will elicit 70% max HR, followed by 6 × 2 min intervals at 70, 80, 90, 100, 90, 80% max HR with 2 min. active rest (at 50% HR max). Ss are not allowed to increase or decrease their work intensity.

5

Continuous

6

Short, sprint intervals

After 10 min. warm-up, progressing in intensity until Ss reach an effort that will elicit max HR (100%), Ss pedal at that same workload for 8 × 30 s sprint intervals with 20 s active rest. Ss are not allowed to increase or decrease their work intensity.