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Training für den Wettkampf
Messen Sie sowohl Ihren Ruhepuls gleich nach dem Aufwachen am Morgen sowie Ihre
höchste Herzfrequenz (vielleicht während eines Wettkampfs). Stellen Sie dann je nach
Ihrem Trainingsziel Ihren Zielbereich ein:
A) Wählen Sie für die Erholung, für das Ausdauertraining sowie für das Abnehmen :
60% - 70% (aerobes Training)
B) Für Qualitätsausdauer- und Geschwindigkeitstraining :
70% - 80% (aerobes Training)
C) Für eine Zunahme der TT und der Wettkampfleistung sowohl für das VO2 max :
85% + (aerobes Training)
D) Für die anaerobe Leistung und den Sprint :
92.5% + (aerobes Training)
•Trainingsniveau(%)= x100
•Zielherzrhythmus=(höchsteHerzfrequenz-Ruhepuls)x
+ Ruhepuls
Ruhepuls
Ihr Ruhepuls ist normalerweise der niedrigste aufgezeichnete Wert gleich nach dem
Aufwachen am Morgen.
Höchste Herzfrequenz
Für gewöhnlich werden die folgenden Kalkulationen verwendet: (220 – Alter) oder (204
– 0.69 x Alter).
Für genauere Angaben konsultieren Sie bitte Ihren Trainingsspezialisten.
(Zielherzrhythmus) – (Ruhepuls)
(höchste Herzfrequenz) – (Ruhepuls)
Trainingsniveau (%)
100
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