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Effectiveness of Interval Training Using Maximum Aerobic Speed (MAS) to Improve Aerobic Capacity

Journal of Physical Education Health and Sport · Vol. 12 No. 1 (2025) · hlm. 187–193

DOI
10.15294/jpehs.v12i1.31856
ISSN
2354-7901, 2354-8231
Terbit
2025-07-31
Penerbit
Universitas Negeri Semarang
Bahasa
eng

Abstrak

This study aimed to investigate the impact of personalized interval training (short and long) based on Maximum Aerobic Rate (MAS) on improving athletes’ aerobic capacity. Using quantitative experimental method with 2x2 factorial design, 16 athletes were divided into four groups: SIT-MAS High, SIT-MAS Low, LIT-MAS High, and LIT-MAS Low. Although the Friedman test showed no statistically significant differences in aerobic improvements among the four groups overall, intra-group analysis showed mixed results. Statistically significant increases in aerobic capacity were found in the LIT-MAS High and SIT-MAS low groups, which supported the third and fifth hypotheses. In contrast, the improvements in the SIT-MAS High and LIT-MAS Low groups were not significant. There was also a significant difference between SIT and LIT in the low MAS group, but not in the high MAS group. This study concludes that personalization of interval training based on an individual’s MAS profile is important, with LIT shown to be effective for low MAS athletes and SIT effective for high MAS athletes. Limitations of this study include the very small sample size (n=3 or n=4 per group), as well as external factors such as inconsistent training schedules, pressure from competition, and athlete injuries.

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  • Indonesia University of Education
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Rekan penulisOrganisasiArtikel bersama
Sindy Fitri YunitaIndonesia University of Education4
Sendi CorneliaIndonesia University of Education3
Irgi Apprilla Hizkia Rifa PutriIndonesia University of Education2
Nida'ul HidayahAfiliasi tidak diketahui2
Salsa Loka Nuari MalikIndonesia University of Education2
Alya Sabrina MujakirahmahIndonesia University of Education1
Oktoviana Nur AjidIndonesia University of Education1
MulyanaAfiliasi tidak diketahui1
Rizal HidayatIndonesia University of Education1
Muhammad Harsya Fadilah AkbarIndonesia University of Education1
Ira PurnamasariIndonesia University of Education1
A. Rofik HusenIndonesia University of Education1
SagitariusIndonesia University of Education1
SantiIndonesia University of Education1
Ridha MustaqiemIndonesia University of Education1
Agus RusdianaIndonesia University of Education1
Mustika FitriIndonesia University of Education1

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Sumber metadata: OAI-PMH (metadata jurnal) https://journal.unnes.ac.id/journals/jpehs/oai, pertama di-harvest 6 Nov 2026, terakhir terlihat 8 Nov 2026.
Metadata asli (oai_dc) 
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	<dc:title xml:lang="en">Effectiveness of Interval Training Using Maximum Aerobic Speed (MAS) to Improve Aerobic Capacity</dc:title>
	<dc:creator xml:lang="en">Indah Nurwulan</dc:creator>
	<dc:creator xml:lang="en">Dikdik Zafar Sidik</dc:creator>
	<dc:creator xml:lang="en">Fitri Rosdiana</dc:creator>
	<dc:subject xml:lang="en">Interval training; Maximum Aerobic Speed; Aerobic Capacity</dc:subject>
	<dc:description xml:lang="en">This study aimed to investigate the impact of personalized interval training (short and long) based on Maximum Aerobic Rate (MAS) on improving athletes’ aerobic capacity. Using quantitative experimental method with 2x2 factorial design, 16 athletes were divided into four groups: SIT-MAS High, SIT-MAS Low, LIT-MAS High, and LIT-MAS Low. Although the Friedman test showed no statistically significant differences in aerobic improvements among the four groups overall, intra-group analysis showed mixed results. Statistically significant increases in aerobic capacity were found in the  LIT-MAS High and SIT-MAS low groups, which supported the third and fifth hypotheses. In contrast, the improvements in the SIT-MAS High and LIT-MAS Low groups were not significant. There was also a significant difference between SIT and LIT in the low MAS group, but not in the high MAS group. This study concludes that personalization of interval training based on an individual’s MAS profile is important, with LIT shown to be effective for low MAS athletes and SIT effective for high MAS athletes. Limitations of this study include the very small sample size (n=3 or n=4 per group), as well as external factors such as inconsistent training schedules, pressure from competition, and athlete injuries. </dc:description>
	<dc:publisher xml:lang="en">Universitas Negeri Semarang</dc:publisher>
	<dc:date>2025-07-31</dc:date>
	<dc:type>info:eu-repo/semantics/article</dc:type>
	<dc:type>info:eu-repo/semantics/publishedVersion</dc:type>
	<dc:type xml:lang="en">Peer-reviewed Article</dc:type>
	<dc:format>application/pdf</dc:format>
	<dc:identifier>https://journal.unnes.ac.id/journals/jpehs/article/view/31856</dc:identifier>
	<dc:identifier>10.15294/jpehs.v12i1.31856</dc:identifier>
	<dc:source xml:lang="en">Journal of Physical Education Health and Sport; Vol. 12 No. 1 (2025); 187 - 193</dc:source>
	<dc:source>2354-7901</dc:source>
	<dc:source>2354-8231</dc:source>
	<dc:source>10.15294/jpehs.v12i1</dc:source>
	<dc:language>eng</dc:language>
	<dc:relation>https://journal.unnes.ac.id/journals/jpehs/article/view/31856/5844</dc:relation>
	<dc:rights xml:lang="en">Copyright (c) 2025 Journal of Physical Education Health and Sport</dc:rights>
</oai_dc:dc>