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TOUS LES
MODÈLES
Zone de FC cible Durée Ex de FCC (30 ans) Votre zone FCC Recommandé pour :
TRÈS INTENSIF
90 100%
< 5 min 171 190 spm
Personnes en forme et à formation
athlétique
INTENSIF
80 90%
2 – 10 min 152 171 spm Entraînements plus courts
MODÉRÉ
70 80%
10 – 40 min 133 152 spm Exercices moyennement longs
LÉGER
60 70%
40 – 80 min 114 133 spm
Exercices plus courts répétés souvent et
plus longtemps
TRÈS LÉGER
50 60%
20 – 40 min 104 114 spm Gestion du poids et récupération active
8 5KM & 10KM : Traversée aux niveaux d’inclinaison variables. Objectif de distance avec 4 degrés de difficulté au choix. La distance est
affichée en km. Les segments se répètent jusqu’à ce que vous atteignez la distance ciblée.
10 CADENCE UNIQUEMENT PARAGON 6 : Augmentation régulière de la cadence. Saississez une distance et un temps maximum, le
programme calcule la cadence a tenir.
FRÉQUENCE CARDIAQUE CIBLE
Pour trouver l’intensité adaptée à votre
entraînement, vous devez déterminer
votre fréquence cardiaque maximale (FC
max. = 220 - âge). Ce type de calcul de la
fréquence cardiaque maximale fournit
une valeur moyenne approximative qui
correspond aux capacités de la majorité
des personnes. Cette méthode s’avère
particulièrement bonne aussi pour les
personnes qui s’initient à l’entraînement
cardiaque. Afin d’obtenir une valeur exacte,
il faut passer une épreuve d’effort sous
contrôle clinique. Un tel test doit être
impérativement réalisé par toutes les personnes possédant des antécédents familiaux cardiovasculaires. Lexemple exposé au
tableau illustre le cas d’une personne âgée de 30 ans.
Segment Échauffement 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 Récupération
Temps 4:00 min 0.16 km 0.16 km 0.16 km 0.16 km 0.16 km 0.16 km 0.16 km 0.16 km 0.16 km 0.16 km 0.16 km 0.16 km 0.16 km 0.16 km 0.16 km 4:00 min
Level 1 0 0.5 1 3 1 3 2 3 2 3.5 2 3 2 3 1 3 1 0.5 0
Level 2 0 0.5 1 3 2 3 2 3 2.5 3.5 2.5 3 2 3 2 3 1 0.5 0
Level 3 0.5 1 1.5 3.5 1.5 3.5 2.5 3.5 2.5 4 2.5 3.5 2.5 3.5 1.5 3.5 1.5 1 0.5
Level 4 0.5 1 1.5 3.5 2.5 3.5 2.5 3.5 3 4 3 3.5 2.5 3.5 2.5 3.5 1.5 1 0.5
Level 5 1 1.5 2 4 2 4 3 4 3 4.5 3 4 3 4 2 4 2 1.5 1
Level 6 1 1.5 2 4 3 4 3 4 3.5 4.5 3.5 4 3 4 3 4 2 1.5 1
Level 7 1.5 2 2.5 4.5 2.5 4.5 3.5 4.5 3.5 5 3.5 4.5 3.5 4.5 2.5 4.5 2.5 2 1.5
Level 8 1.5 2 2.5 4.5 3.5 4.5 3.5 4.5 4 5 4 4.5 3.5 4.5 3.5 4.5 2.5 2 1.5
Level 9 2 2.5 3 5 3 5 4 5 4 5.5 4 5 4 5 3 5 3 2.5 2
Level 10 2 2.5 3 5 4 5 4 5 4.5 5.5 4.5 5 4 5 4 5 3 2.5 2
31


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