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2. Sentraîner en vue des compétitions
Mesurez votre fréquence cardiaque de repos juste après que vous vous ré-
veilliez le matin ainsi que votre fréquence cardiaque maximum (par exemple
lors dun concours).
A) Pour regagner la forme, lentraînement dendurance et perdre du poids:
60% - 70% (exercice aérobic)
B) Pour endurance de qualité et entraînement rhythmique:
70% - 80% (exercice aérobic)
C)
Pour améliorer lentraînement rhythmique (ER), le niveau de course et V02 maxi:
85%+ (exercice anaérobic)
D) Pour la capacité anaérobic et le sprint:
92.5%+ (exercice anaérobic)
Niveau dentraînement (%) =
x 100
Fréquence cardiaque ciblée =
(Fréquence cardiaque maximum - Fréquence cardiaque de repos)
x+ Fréquence cardiaque de repos
Fréquence cardiaque de repos
Votre fréquence cardiaque de repos est, de façon générale, la fréquence la
plus basse après que vous vous soyez réveillé le matin.
Fréquence cardiaque maximum
Les calculs suivants sont utililsés en général: (220 âge) ou (204 0.69 x âge).
Pour des chiffres plus précis, veuillez consulter un entraîneur spécialisé.
(Fréquence cardiaque ciblée) - (Fréquence cardiaque de repos)
(Fréquence cardiaque maximum) - (Fréquence cardiaque de repos)
Niveau dentraînement (%)
100
2. Training for competition
Measure your resting heart rate just after awakening in the morning and your
maximum heart rate (perhaps during competition). Then set your target zone
according to your goal:
A) For recovery, endurance training, and weight loss :
60% - 70% (aerobic exercise)
B) For quality endurance and tempo training :
70% - 80% (aerobic exercise)
C) For increasing TT and race ability, and VO2 max :
85% + (anaerobic exercise)
D) For anaerobic capacity and sprinting :
92.5% + (anaerobic exercise)
Training level (%) = x 100
Target heart rate = (Maximum heart rate - Resting heart rate)
x + Resting heart rate
Resting heart rate
Your resting heart rate is usually the lowest recorded rate soon after waking
up in the morning.
Maximum heart rate
The following calculations are generally used: (220 age) or (204 0.69 x
age).
For more precise figure, consult a training specialist.
(Target heart rate) (Resting heart rate)
(Maximum heart rate) (Resting heart rate)
Training level (%)
100
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