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60
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60
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
aide à la cu-
pération et sti-
mule le
tabolisme.
Sensations:
confortable et
facile, sol-
licitation mus-
culaire et charge
sur le système
cardiovasculaire
faibles.
Recommandé
pour: tout le
monde pendant
de longues
séances
d'entraînement
au cours de
périodes
d'entraînement
de base et pour
des exercices
de curation
pendant la sai-
son de com-
pétition.
TRÈS FAIBLE 5060% 104–114bpm 20 à 40minutes Effets: aide à
l'échauffement
et au retour au
calme, et contri-
bue à la cu-
pération.
Sensations:
60


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