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FR-66
Entraînement pour la compétition
Mesurez votre fréquence cardiaque de repos à votre réveil le matin et votre fré-
quence cardiaque maximum (peut-être en compétition). Puis établissez votre
plage idéale en fonction de votre objectif.
A) Pour retrouver la forme, l’entraînement d’endurance et la perte de poids :
60% - 70% (exercice aérobique)
B) Pour endurance de qualité et entraînement rythmique :
70% - 80% (exercice aérobique)
C) pour augmenter l’ER, le niveau de course et le VO2 maxi :
85% + (exercice anaérobique)
D) Pour la capacité anaérobique et le sprint :
92,5% + (exercice anaérobique)
Niveau d’entraînement (%) =
x 100
Fréquence cardiaque cible =
(Fréquence cardiaque maximale – Fréquence cardiaque au repos) x
+ Fréquence cardiaque au repos
Fréquence cardiaque au repos
Votre fréquence cardiaque au repos est généralement la fréquence la plus
basse enregistrée au réveil le matin.
Fréquence cardiaque maximale
Les calculs suivants sont généralement utilisés : (220 – âge) ou (204 – 0,69 x
âge). Pour des chiffres plus précis, consultez un spécialiste de l’entraînement.
2
(Fréquence cardiaque cible) – (Fréquence cardiaque au repos)
(Fréquence cardiaque maximale) – (Fréquence cardiaque au repos)
Niveau d’entraînement (%)
100
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