Exercise duration: 15-45 seconds of rapid rope jumping
Break: 1-2 minutes resting in place or walking around at a leisurely pace
Repeats: 4-10 times
Intensity level: 4 (hard)
Hmax: 90-95%
Rule of speech: brief exchange of words
The participants jump rope as quickly as possible and without interruption during the specified time (technique free, but the intensity should be as high as possible, e.g. skipping.e.g. skipping). The skipping takes place in a group, with the sports leader responsible for adhering to the load and break times (small groups with a group leader are also possible), or each participant carries out the interval units independently.
