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ÉTENDUE DE LA CHARGE
Pour commencer, l‘effort pour votre entraînement d‘endurance devrait
être augmenté au-delà de l‘étendue de l‘effort, c‘est-à-dire 20 minutes
par jour au lieu de 10, ou 3x par semaine au lieu de 2x.
Il convient de sélectionner la puissance en watts de manière à tenir en sollici-
tant vos muscles sur une période relativement longue.
La fréquence de pédalage recommandée se situe entre 60 et 80 tr/min
(RPM).
WARM-UP
Au début de chaque unité d‘entraînement, il convient de pédaler pendant 3
à 5 minutes pour s‘échauffer en accélérant lentement afin de booster votre
rythme cardio-vasculaire et vos muscles.
COOL-DOWN
De la même manière, le « ralentissement » est important. Après chaque
entraînement, (après / sans récupération), il convient de continuer à pédaler
pendant encore 2 à 3 minutes avec une faible résistance.
Pour des programmes d‘entraînement détaillés et un divertissement
d‘entraînement, nous recommandons :
kettfit.com
APP KETTLER S-FIT
Logiciel d‘entraînement Kettler World Tours 2.0
20 25 30 35 40 45 50 55 60 65 70 75 80 85 90
fR
TourS_RacerS_RS_Bedienungsanleitung_RZ_DE/GB/F/NL/I.indd 31 04.09.14 17:05
31


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