Manual Sigma Sport Onyx Pro (page 46 of 304) (English, German, Dutch, French, Italian, Spanish)

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7.3 HINWEISE ZUR ANWENDUNG DER TRAININGSPROGRAMME

Tipps zum Training mit der ONYX PRO

Generelle Empfehlungen zur Kombination der vorhandenen Trai-

ningsarten sind durch individuelle Unterschiede zwischen Sport

treibenden Personen sehr schwierig. Tendenziell empfiehlt es sich

für Anfänger und Wiedereinsteiger zunächst mit dem regenera-

tiven und langen Ausdauertraining zu beginnen (geringe Intensität).

Nach einer physiologischen Anpassung sollte dann ein mittleres

Ausdauertraining als festes Element in den Trainingsplan jedes

Ausdauersportlers eingehen. Bereits ausdauertrainierten Sport-

lern mit einem hohen Grundniveau (Orientierung Wettkampfsport)

kann folgende allgemeine Empfehlung gegeben werden:

k Einmal wöchentlich Ausdauertraining Lang (kann evtl. auch

länger gestaltet werden, d.h. 90–120 min)

k Mittlerer Dauerlauf (etwas höhere Intensität als beim Aus-

dauertraining Lang). Hier empfehlen sich aufeinander folgende

Blocktrainingstage ohne einen Ruhetag dazwischen.

k Extensive Intervalle

k Intensive Intervalle

k Progressive Tempoläufe mit steigender Intensität. Hierzu

eignet sich besonders das Freie Training mit seinen unter-

schiedlichen Trainingszonen: Beginnen Sie mit 70–80 % der

HFmax (2.HF Zone) bzw. 80–95 % der IAS und steigern sie

das Tempo sukzessiv bis in die 3 HF Zone bzw. über 100 %

der IAS.

Anm.: Sie sollten sich hierbei jedoch mindestens einen Erholungs-

tag pro Woche gönnen.

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Sigma Sport Onyx Pro Manual

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