PENGARUH LATIHAN INTERVAL INTENSITAS TINGGI TERHADAP PENINGKATAN VO2 MAX PADA PELARI PRIA JARAK MENENGAH NON PROFESIONAL

Abstract

VO₂ Max is a primary indicator of aerobic capacity and plays a crucial role in the performance of middle-distance runners. High-Intensity Interval Training (HIIT) is recognized as an efficient training method to improve aerobic capacity in a shorter period compared to traditional endurance training. This study employed a quantitative approach using a one-group pretest–posttest experimental design. The participants consisted of 10 non-professional male middle-distance runners aged 18–30 years. The HIIT program was conducted for 8 weeks with a frequency of three sessions per week at an intensity of 85–95% HRmax. VO₂ Max was measured using the Multistage Fitness Test (beep test) before and after the intervention. Resting heart rate was also recorded as a supporting physiological indicator. Data were analyzed using descriptive statistics and a paired sample t-test with a significance level of 0.05. The findings revealed a significant increase in VO₂ Max after the 8-week HIIT program (p < 0.05). Additionally, resting heart rate decreased, indicating improved cardiovascular efficiency. Participants also reported reduced fatigue when running at the same pace compared to their pre-intervention condition. The HIIT program is effective and time-efficient in improving VO₂ Max and cardiovascular performance in non-professional male middle-distance runners. This method can be recommended as an alternative training strategy to enhance aerobic capacity within a relatively short training period.