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Zielzone Intensität in
% der HF
max
*
Beispiel: Herz-
frequenz-
Zonen**
Beispiele für
die Trai-
ningsdauer
Trainingseffekt
Fühlt sich an: sehr anstrengend für
die Atmung und Muskulatur
Empfohlen r: sehr erfahrene und
fitte Sportler. Nur kurze Intervalle,
gewöhnlich als letzte Vorbereitung
auf kurze Wettrennen.
HART / AEROB-
ANAEROBES
MISCHTRAINING
80–90% 152–172 S/min 2–10Minuten Trainingseffekt: Ausdauersteigerung
bei hohen Geschwindigkeiten
Fühlt sich an: Muskelermüdung
und schwere Atmung
Empfohlen r: Ganzjahrestraining
erfahrener Sportler, Training unter-
schiedlicher Länge. Wird ent-
scheidender während der
Wettkampfvorsaison.
MITTEL / HERZ-
KREISLAUFTRAINING
70–80% 133–152 S/min 10–40Minuten Trainingseffekt: Verbesserung des
allgemeinen Trainingstempos, Erleich-
terung des Trainings mit mittlerer
Intensität und Effizienzsteigerung
Fühlt sich an: gleichmäßig, kon-
trolliert, schnelle Atmung
Empfohlen r: Sportler, die für
Wettkämpfe oder auf Leis-
tungssteigerung trainieren
LEICHT / HERZ-
KREISLAUFTRAINING
60–70% 114–133 S/min 40–80Minuten Trainingseffekt: Verbesserung der
allgemeinen Grundlagenausdauer
und der Erholung sowie Stoff-
wechselförderung
Fühlt sich an: angenehm und
leicht, geringe Belastung für die
Muskulatur und das Herz-Kreislauf-
System
Empfohlen r: lange Trai-
ningseinheiten während des Basi-
strainings und für das
49


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