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2. Træning til konkurrence
Mål dit hjertes hvilerytme lige efter du vågner om morgenen, og din maximum hjerte-
rytme (måske under konkurrence). Indstil da din målzone i henholdn til dit mål:
A) Genoptræning, uhholdenhedstræning og vægttab:
60 70% (aerobisk træning)
B) Kvalitetsudholdenheds og tempotræning:
70 80% (aerobisk træning)
C) Forøgelse af TT og ræceevne, og VO2 max:
85% + (anaerobic exercise)
D) Anaerobisk kapacitet og sprintning:
92.5% + (anaerobic exercise
Træningsniveau (%) = x 100
Hjerterytme mål = (Maksimum hjerterytme Hjertets hvilerytme)
x + Hjertets hvilerytme
Hjertets hvilerytme
Dit hjertes hvilerytme er normalvis lavest hvis optaget tidligt efter du er vågnet
om morgenen.
Maksimum hjerterytme
De følgenden beregninger bruges normalt: (220 alder) eller (204 0.69 x al-
der).
Konsulter en træningsspecialist for et mere præcist tal.
(Hjerterytmemål) (Hjertets hvilerytme)
(Maksimum hjerterytme) (Hjertets hvilerytme)
Træiningsniveau (%)
100
2. Competitietraining
Meet uw hartslag in rust net nadat u s ochtends wakker wordt en uw maximale
hartslag (bijvoorbeels tijdens competitie). Stel daara uw zone-doel in, afhankelijk
van uw streefdoel:
A) Voor herstel, duurtraining en gewichtsverlies:
60% - 70% (aerobische oefening)
B) Voor kwaliteits-uithoudingsvermogen en tempotraining:
70% - 80% (aerobische oefening)
C) Voor het opvoeren van de tempotraining, racevermogen en maximale VO2:
85% + (anaerobische oefening)
D) Voor anaerobische inhoud en sprinten:
92.5% + (anaerobische oefening)
Trainingsniveau (%) = x 100
Hartslag-doel = (Maximale hartslag hartslag in rust)
x + Hartslag in rust
Hartslag in rust
Uw hartslag in rust is meestal het laagst als u hem s ochtends, net nadat u
wakker wordt, opneemt.
Maximale hartslag
De volgende berekeningen worden meestal gebruikt: (220 leeftijd) of (204
0.69 x leeftijd).
Voor een specifiekere berekening kunt u een trainingsspecialist raadplegen.
(Hartslag-doel) (hartslag in rust)
(Maximale hartslag) (hartslag in rust)
Trainingsniveau (%)
100
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