Non mollare e porta a termine questo nuovo audio allenamento
Il trainer ci indicherà TRE diverse zone di allenamento:
LA ZONA 1: Corsa facile, moderata, il baOto deve rimanere a3orno al 60% della tua frequenza massima (esempio su 177 bpm: 106 bpm).
LA ZONA 2: Corsa leggermente impegnata, a3orno al 70% del tuo massimale (esempio su 177 bpm: 123 bpm).
LA ZONA 3: corsa impegnata, a3orno all’80% del tuo massimale (esempio su 177 bpm: 141/150 bpm).
Se non hai il cardiofrequenzimetro prendi in considerazione queste indicazioni:
La ZONA 1 comprende riscaldamento e defa@camento, dovrai mantenere una corsa con respirazione facile, dovrebbe risultar@ facile parlare mentre corri.
Nella ZONA 2 correrai ad un passo più veloce, una corsa con respirazione leggermente impegnata.
Nella ZONA 3 correrai ad un ritmo impegnato, la classica andatura delle gare brevi o delle prove ripetute; non esagerare, ok il fiato corto, ma si deve essere sempre in grado di pronunciare almeno qualche parola.
SEGUICI SU https://t.me/RockRunRoll
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