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Competitietraining
Meet uw hartslag in rust net nadat u ‘s ochtends wakker wordt en uw maximale hart-
slag (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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