Evaluation of a 1:¾ work-to-rest interval training program at 100% vo₂ max intensity

Ahad Agafian Dhuha; Sumardi Widodo; Endang Kumaidah; Mohammad Fajar Firdaus

doi:10.20527/multilateral.v25i2.25451

Evaluation of a 1:¾ work-to-rest interval training program at 100% vo₂ max intensity

Ahad Agafian Dhuha, Sumardi Widodo, Endang Kumaidah, Mohammad Fajar Firdaus

Abstract

Background. The accuracy in timing the ratio of exercise to rest durations during interval training affects athletes’ performance and success in completing their training programs. Therefore, when designing a training program, a coach must ensure synchronization between training objectives and the application of training loads, such as exercise intensity. This study contributes new evidence regarding the relationship between work-to-rest ratio, training intensity, and interval training performance. Objective. This study aims to determine the level of achievement of a 100% intensity interval training program with a work-to-rest ratio of 1:¾. Method. This study used a survey to determine the level of achievement of the interval training program with a 1:¾ ratio. The research design was quantitative and descriptive, and the research instruments used were the Balke test to measure VO₂ max and interval training. The study population consisted of basketball athletes from the Central Java Student Sports Education and Training Center, with a sample size of nine athletes. Results. The results showed that 8 athletes achieved a 100% completion rate, 1 athlete achieved an 87% completion rate, and the average completion rate was 99%. Conclusion. Athletes were able to perform 400-meter interval training at 100% intensity with a training volume approaching twice the distance of the VO₂ max test; however, since each athlete has different physical conditions, the training must be adjusted to each athlete’s individual capabilities. The implications of this study for coaches are that it serves as a reference for developing measurable interval training programs to improve endurance, thereby preventing overtraining caused by excessively heavy training loads.

Keywords

Interval training; intensity; VO2 max

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References

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DOI: http://dx.doi.org/10.20527/multilateral.v25i2.25451