<![CDATA[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.]]>
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