Historically, the week-long program includes four days of glycogen depletion (through a low-carb diet and exhaustive exercise), followed by three days of rest and a high-carb diet. This method had many drawbacks, including periods of hypoglycemia, irritability, increased susceptibility to injury and difficulty in compliance. In 1981, one study proposed a revised method that accomplishes the same goal with greater ease of compliance and fewer side effects.
- 6 days out: 70-75% intensity for 90 minutes, carbs = 4 g/kg of body weight
- 4-5 days out: 70-75% intensity for 40 minutes, carbs = 4 g/kg of body weight
- 2-3 days out: 70-75% intensity for 20 minutes, carbs = 10 g/kg of body weight
- 1 day out: Rest, carbs = 10 g/kg of body weight