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All Journal Multilateral: Jurnal Pendidikan Jasmani Dan Olahraga
Endang Kumaidah
Departement of Medical, Universitas Diponegoro Semarang
Education Social Sciences Other

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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
Multilateral : Jurnal Pendidikan Jasmani dan Olahraga Vol 25, No 2 (2026): June
Publisher : Lambung Mangkurat University

Show Abstract | Download Original | Original Source | Check in Google Scholar | DOI: 10.20527/multilateral.v25i2.25451

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.
Co-Authors Ahad Agafian Dhuha Mohammad Fajar Firdaus Sumardi Widodo