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S’entraîner en vue des compétitions
Mesurez votre fréquence cardiaque de repos juste après que vous vous réveilliez le
matin ainsi que votre fréquence cardiaque maximum (par exemple lors d’un concours).
A) Pour regagner la forme, l’entraînement d’endurance et perdre du poids:
60% - 70% (exercice aérobic)
B) Pour endurance de qualité et entraînement rhythmique:
70% - 80% (exercice aérobic)
C) Pour améliorer l’entraînement 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d’entraînement(%)=
•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.
Niveau d’entraînement (%)
100
(Fréquence cardiaque ciblée) - (Fréquence cardiaque de repos)
(Fréquence cardiaque maximum) - (Fréquence cardiaque de repos)
x 100
41


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