A two-year exercise protocol totaling 5-6 hours per week included Norwegian 4x4 Interval Training (four minutes high-intensity at 95% peak heart rate, followed by three minutes recovery at 60%-75% peak heart rate, repeated four times), recovery day aerobics (20-30 minutes light aerobic exercise), endurance building (1+ hour endurance exercises plus a separate 30-minute base pace session), and strength training (twice weekly).