The Effectiveness of Tabata Circuit and Fartlek Training Models on Aerobic Endurance and Reactive Agility in Squash Athletes Based on Gender

Abstract

This study analyzed the effectiveness of Circuit Tabata and Fartlek training in improving aerobic endurance and reactive agility among POPB DKI Jakarta squash athletes, stratified by gender. An experimental method with a 2x2 factorial design was employed. The subjects consisted of 20 squash athletes aged 14–17 years (12 male and 8 female). Athletes were assigned to either the Circuit Tabata or Fartlek group using an ordinal pairing technique. The training program spanned four weeks, with sessions held four times per week. Aerobic endurance was measured using the Multistage Fitness Test, while reactive agility was assessed via the Squash Shadow Reactive Agility Test. Data analysis included descriptive statistics, the Shapiro–Wilk test, Levene’s test, the Paired-Samples t-test, and Two-Way ANOVA at a significance level of 0.05. The results indicated that both training methods improved aerobic endurance and reactive agility. Fartlek training yielded greater improvements in aerobic endurance, with a mean VO₂Max gain of 7.820, compared to 4.880 for Circuit Tabata. The training method had a significant effect on aerobic endurance gains (F (1,16) = 34.332, p < 0.001, partial eta squared = 0.682). Conversely, Circuit Tabata produced greater improvements in reactive agility, with a mean gain of 0.682 seconds, compared to 0.288 seconds for Fartlek. The effect of the training method on reactive agility gains was also significant (F (1,16) = 117.557, p < 0.00, partial eta squared = 0.880). No significant interaction effect was observed between the training method and gender. Therefore, Fartlek training is recommended for enhancing aerobic endurance, whereas Circuit Tabata is more suitable for developing reactive agility