Application of Long Interval Training Method Based on Low Maximum Aerobic Speed Capacity to Improve Capacity Anaerobic Alactacid

Abstract

This study aimed to determine the effect of Long Interval Training (LIT) based on low Maximum Aerobic Speed (MAS) on improving anaerobic alactate capacity in female futsal athletes. The research involved 24 athletes from Universitas Pendidikan Indonesia, divided into groups according to training type—Short Interval Training (SIT), Intermediate Interval Training (IIT), and Long Interval Training (LIT)—and MAS level, either high or low. Each group was assessed on dependent variables including aerobic capacity, anaerobic lactacid, and anaerobic alactacid capacity. LIT is designed to stimulate the anaerobic energy system through a combination of high-intensity work and adequate recovery periods. The primary analysis focused on four athletes with low MAS who participated in 16 LIT sessions. The study employed a one-group pretest-posttest design, and data were analyzed using a paired sample t-test to evaluate performance changes. The results indicated an increase in the average 20-meter sprint time from 3.34 seconds to 3.69 seconds; however, this change was not statistically significant (p = 0.296). Despite the lack of statistical significance, low MAS-based LIT demonstrated practical potential in improving anaerobic alactate performance, particularly in athletes with lower aerobic capacity. This study has limitations, such as the small sample size and short intervention duration, which may affect generalizability. Future research should include larger samples, longer training periods, and control groups for more robust results. The findings imply that incorporating LIT into training plans can enhance explosive performance in futsal athletes, offering coaches a practical, physiologically based approach to improve competitive readiness