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Hartslagzone Intensiteit %
van HF
max
HF
max
= max-
imale hartslag
(220 - leeftijd).
Voorbeeld:
Hartslagzone (in
hartslagen per
minuut) voor een
persoon van 30
jaar met een max-
imale hartslag
van 190 hsm (220
- 30).
Voorbeeld train-
ingsduur
Trainingseffect
tot langdurige hoge
snelheden.
Voelt als: Vermoeide
spieren en zware
ademhaling.
Aanbevolen voor:
Ervaren atleten voor
training gedurende het
hele jaar, en voor ver-
schillende tijdsduur.
Wordt belangrijker in
de aanloop naar het
wedstrijdseizoen.
GEMIDDELD 70–80% 133152 hsm 10–40 minuten Effect: Verbetert het
algemeen train-
ingstempo, maakt
matige intens-
iteitsoefeningen
gemakkelijker en ver-
betert efficiëntie.
Voelt als: Constante
en beheerste snelle
ademhaling.
Aanbevolen voor:
Atleten die trainen
voor evenementen of
streven naar betere
prestaties.
LICHT 60–70% 114-133 hsm 40–80 minuten Effect: Verhoogt de
algemene basis-
conditie, verbetert het
herstel en verhoogt de
stofwisseling.
44


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