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Zone cible Intensité % de FC
max
FC
max
= fréquence car-
diaque maximale (220-
âge).
Exemple: Zones
de fréquence car-
diaque (en bat-
tements par
minute) pour une
personne de
30ans, dont la f-
quence cardiaque
maximale est de
190bpm (22030).
Exemples de
durée
Effet de
l'entraînement
de la respiration
et des muscles.
Sensations:
très fatigant au
niveau de la res-
piration et des
muscles.
Recommandé
pour: athlètes
très expé-
rimentés en
bonne forme
physique. Inter-
valles courts uni-
quement,
généralement
pour finaliser la
pparation à de
courts évé-
nements.
HAUTE 80–90% 152172bpm 2 à 10minutes Effets: amé-
lioration de la
capacité à sup-
porter
l'endurance à
vitesse élevée.
Sensations:
entraîne fatigue
musculaire et
respiration dif-
ficile.
Recommandé
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