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Clear- Intervals (διαλειμματική λειτουργία): Alternates "training" periods (e.g. exercise, running) with "rest" periods (e.g. recovery), for a specified number of repetitions (sets).
- Tabata Program: Tabata is a high-intensity interval training (HIIT) protocol. It alternates 20 seconds of maximum effort exercise with 10 seconds of rest, repeated for 8 rounds, totaling exactly 4 minutes.