Manual Sigma Sport Onyx Pro (page 96 of 304) (English, German, Dutch, French, Italian, Spanish)

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7.3 NOTES ON USING THE TRAINING PROGRAMES

Tips for training with the ONYX PRO

General recommendations on combining the available training

types are very difficult as a result of individual differences between

people who undertake sport. In general we recommend people

who are new to sport or starting again to start with regenerative

and long endurance training (lower intensity). After a physiological

change then medium endurance training should be a fixed element

in the training plan of any athlete. The following general recommen-

dation is for athletes who have already trained their endurance at

a high basic level (for competitive sport):

k Once a week, long endurance training

(may even be longer, i.e. 90–120 min)

k Average endurance run (somewhat higher intensity than for

long endurance training). We recommend subsequent block

training days without a rest day in between.

k Extensive intervals

k Intensive intervals

k Progressive timed runs with increasing intensity. The free trai-

ning with its three training zones is particularly suited to this:

start with 70–80 % of HR max. (2nd HR zone) or 80–95 % IAT

and increase the speed successively in to the 3rd HR zone

or above 100 % of IAT.

Note: You should give yourself at least one recovery day per week

for this.

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Sigma Sport Onyx Pro Manual

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