Jumping Interval Training: An Effective Training Method for Enhancing Anaerobic, Aerobic, and Jumping Performances in Aerobic Gymnastics

Table 2. Characteristics of the jumping interval training (JIT) and running interval training (HIIT).

	JIT	JIT	HIIT	HIIT
	Session 1	Session 2	Session 1	Session 2
Week 1	4×30’’:30’’ at 1.1 jump/s	4×30’’:30’’ at 1.1 jump/s	4×30’’:30’’ at 110% MAS	4×30’’:30’’ at 110% MAS
Week 2	4×30’’:30’’ at 1.1 jump/s	4×30’’:30’’ at 1.1 jump/s	4×30’’:30’’ at 110% MAS	4×30’’:30’’ at 110% MAS
Week 3	4×40’’:30’’ at 1 jump/s	4×40’’:30’’ at 1 jump/s	4×40’’:30’’ at 105% MAS	4×40’’:30’’ at 105% MAS
Week 4	4×40’’:30’’ at 1 jump/s	4×40’’:30’’ at 1 jump/s	4×40’’:30’’ at 105% MAS	4×40’’:30’’ at 105% MAS
Week 5	5×30’’:30’’ at 1.1 jump/s	5×30’’:30’’ at 1.1 jump/s	5×30’’:30’’ at 110% MAS	5×30’’:30’’ at 110% MAS
Week 6	5×30’’:30’’ at 1.1 jump/s	5×30’’:30’’ at 1.1 jump/s	5×30’’:30’’ at 110% MAS	5×30’’:30’’ at 110% MAS
Week 7	5×40’’:30’’ at 1 jump/s	5×40’’:30’’ at 1 jump/s	5×40’’:30’’ at 105% MAS	5×40’’:30’’ at 105% MAS
Week 8	5×40’’:30’’ at 1 jump/s	5×40’’:30’’ at 1 jump/s	5×40’’:30’’ at 105% MAS	5×40’’:30’’ at 105% MAS

MAS: maximal aerobic speed.