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Dankzij de sportprofielen kun je bijhouden wat je hebt gedaan en zien welke voortgang je gemaakt hebt
in verschillende sporten. Zie je trainingshistorie en volg je voortgang in de Flow web service.
HARTSLAGZONES
Polar hartslagzones introduceren een nieuw effectiviteitsniveau in training op basis van hartslag. De trai-
ning wordt verdeeld in vijf hartslagzones, gebaseerd op percentages van de maximale hartslag. Met hart-
slagzones kun je eenvoudig trainingsintensiteiten selecteren en volgen.
Hartslagzone Intensiteit
% van
HF
max
*
Voorbeeld:
Hartslagzones**
Voorbeeld
trainingsduur
Trainingseffect
MAXIMUM 90–100% 171–190 hsm minder dan 5
minuten
Effect: Maximale of vrijwel
maximale inspanning voor
ademhaling en spieren.
Voelt als: Zeer uitputtend voor
ademhaling en spieren.
Aanbevolen voor: Zeer erva-
ren en fitte atleten. Slechts
korte intervallen, gewoonlijk
laatste voorbereiding voor
korte evenementen.
ZWAAR 80–90% 152–172 hsm 2–10 minuten Effect: Beter in staat tot lang-
durige hoge snelheden.
Voelt als: Vermoeide spieren
en zware ademhaling.
Aanbevolen voor: Ervaren
atleten voor training gedu-
rende het hele jaar, en voor
verschillende tijdsduur. Wordt
belangrijker in de aanloop
naar het wedstrijdseizoen.
GEMIDDELD 70–80% 133–152 hsm 10–40 minuten Effect: Verbetert het algemeen
trainingstempo, maakt matige
intensiteitsoefeningen gemak-
kelijker en verbetert efficiëntie.
72


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