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HERZFREQUENZ-ZONEN
Die Polar Herzfrequenz-Zonen stehen r einen neuen Wirkungsgrad innerhalb des Herzfrequenz-basierten
Trainings. Das Training wird in fünf Herzfrequenz-Zonen unterteilt, die jeweils einen Prozentbereich deiner
maximalen Herzfrequenz ausdrücken. Mithilfe der Herzfrequenz-Zonen kannst du deine Trainingsintensitäten
leicht auswählen und überprüfen.
Zielzone
Intensität (% der
HFmax*), Schläge/min
Beispiele r die
Trainingsdauer
Trainingseffekt
MAXIMUM
90100% 171-190
S/min
weniger als
5 Minuten
Trainingseffekt: Maximale
oder fast maximale Anstren-
gung für Atmung und Mus-
kulatur.
hlt sich an: Sehr anstren-
gend für die Atmung und Mus-
kulatur.
Empfohlen für: Sehr erfahrene
und fitte Sportler. Nur kurze
Intervalle, gehnlich als
letzte Vorbereitung auf kurze
Wettrennen.
HART / AEROB-
ANAEROBES
MISCHTRAINING
8090% 152-172 S/min 2-10 Minuten
Trainingseffekt: Aus-
dauersteigerung bei hohen
Geschwindigkeiten.
hlt sich an: Muske-
lerdung und schwere
Atmung.
Empfohlen für: Ganz-
jahrestraining erfahrener
Sportler, Training unter-
schiedlicher Länge. Wird ent-
scheidender während der
Wettkampfvorsaison.
MITTEL / HERZ-
KREISLAUFTRAINING
7080% 133-152 S/min 10-40 Minuten
Trainingseffekt: Ver-
besserung des allgemeinen
Trainingstempos, Erleich-
terung des Trainings mit mitt-
lerer Intensität und
Effizienzsteigerung.
hlt sich an: Gleichmäßig,
kontrolliert, schnelle Atmung.
73


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