During the final 4 wk , the moderate-intensity group exercised for 60 min , 4 d.wk the vigorous-intensity group exercised for 40 min , 4 d.wk and the near-maximal-intensity group exercised 3 d.wk performing 5 min at 75 % VO2R followed by five intervals of 5 min at 95 % VO2R and 5 min at 50 % VO2R .
