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Zone cible
% d'intensité de
FCmax*, bpm
Exemples de durée
Effet de l'entraînement
expérimentés pour un entraînement
à l'année et pour diverses durées.
Prend de l'importance pendant la
saison p-comtition.
MOYENNE
70–80% 133–152bpm 10 à 40minutes
Effets: améliore l'allure
d'entraînement gérale, facilite
les efforts d'intensité modérée et
développe l'efficacité.
Sensations: régularité, contrôle,
respiration rapide.
Recomman pour: athlètes
s'entraînant pour des événements
ou cherchant à aliorer leur
performance.
FAIBLE
60–70% 114-133bpm 40 à 80minutes
Effets: améliore la forme physique
générale, aide à la cupération et
stimule le métabolisme.
Sensations: confortable et facile,
sollicitation musculaire et charge
sur le système cardiovasculaire
faibles.
Recomman pour: tout le monde
pendant de longues séances
d'entraînement au cours de
périodes d'entraînement de base et
pour des exercices de récuration
pendant la saison de comtition.
TRÈS FAIBLE 50–60% 104–114bpm 20 à 40minutes
Effets: aide à l'échauffement et au
retour au calme, et contribue à la
récuration.
Sensations: très facile, peu de
contrainte.
Recomman pour: récupération
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