Resistive protocols | Treadmill protocols | Cycler ergometer protocols | |
---|---|---|---|
Type | Interval (6,8,15 reps, 3–5 sets, daily rotation) | Continuous Interval Slope Individual | Continuous Interval Slope Hill |
Load | Variation of load and repetition (6–15 reps, 3–5 sets) | Low/60 %, medium/75 %, high/85 %a (alternating daily) | Low/60 %, medium/75 %, high/85 %a (alternating daily) |
Progression | 3–5 %/wk (upper and lower limbs) Phase 1: initially alower/50–60 % loads, CM increases load at discretion Phase 2: systematic increase based on Phase 1 final load Phase 3: maintain high loading or increase (3–5 %) | Between 0 and 5 speed (km/h) or interval duration (min) increase events over mission Phase 1: Initially lower loads, CM increases load at discretion Phase 2: Individual increase (SLS load [kg], intervals [min]/number, speed [km/h], protocol type based on crew feedback Phase 3: continued increase in load (if possible) | Initial workload (W) decrease up to −30 %, increase to 100 % toward end of mission Phase 1: Initially lower loads, CM increases load at discretion Phase 2: Individual increase of workload (W), intervals (min)/number, protocol “shape” based on crew feedback Phase 3: continued increase (if possible) |
Duration (average) | 60 min | 30 min | 30 min |