Manual Sigma Sport Onyx Pro (page 81 of 304) (English, German, Dutch, French, Italian, Spanish)

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4.4.1 EXTENSIVE (pre-programmed, HR controlled)

Training objectives:

k Improvement of transfer zone from aerobic to anaerobic

metabolism

k Improved metabolism due to improved ability of the working

muscles to burn glycolitic and oxidative enzymes

k Increase in blood buffer capacity

Note: The number of intervals during extensive training is not

strictly specified due to the high intensity of this type of training.

Generally speaking, however, it is found that a training stimulus

is achieved after 5 intervals when doing extensive training. That

is why a beep is emitted after 5 intervals when doing extensive

interval training.

Time and HR zone:

Warm-up: 10 min at 60 – 75 %

HR max. or 80 – 93 % IAT

Interval: 1 min at minimum 90 %

HR max. or 107 % IAT

Rest 30 sec (controlled by time), i.e. after 30

seconds the next interval starts no matter

how much the heart rate has fallen.

Cool-down: 10 min at 60–75 %

HR max. or 80–93 % IAT

4.4.2 INTENSIVE (pre-programmed, time controlled)

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Sigma Sport Onyx Pro Manual

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