Dokokin Horon 80/20: Sirrin Gudu da Sauri
Menene Dokokin Horon 80/20?
Dokar horo na 80/20ya ce masu gudu su yi kusan kashi 80% na horon su a ƙaramin ƙarfi (sauki, taki,Yanki 1-2) da 20% a matsakaici zuwa babban ƙarfi (Zone 3-5). Wannan ƙa'ida, wanda aka goyi bayan shekaru da yawa na bincike da kuma ƙwararrun masu tsere a duk duniya, suna haɓaka haɓakar iska yayin da ke ba da damar murmurewa daga ƙoƙarin ƙoƙari.
Dokar 80/20 ta saba wa ilhami da yawa masu gudu dole su yi gudu "da wuya" mafi yawan kwanaki. Madadin haka, yana ba da shawarar horarwa na polarizing: gudanar da sauƙi mafi yawan lokaci, adana ƙoƙarin gaske don takamaiman motsa jiki.
80/20 Horar da Bayanan Sauri:
- Rarraba ƙarfi:80% mai sauƙi (Yanki 1-2), 20% matsakaita-wuya (Yanki 3-5)
- Ayyukan fitattu:Masu tseren nesa na duniya suna bin 80/20 ko fiye da matsananciyar rabo (85/15, 90/10)
- Tallafin bincike:Nazarin ya nuna 80/20 yana samar da sakamako mafi kyau fiye da rarraba 50/50 ko 70/30
- Kariyar rauni:Mahimmanci ƙananan ƙananan raunin rauni fiye da horarwa mai tsanani da aka mayar da hankali
- Daidaitawa:Yana haɓaka haɓaka haɓakar motsa jiki da ƙarfin dawowa
Ilimin Kimiyya Bayan 80/20 Horo
Shaidar Bincike
Dokta Stephen Seiler na bincike mai zurfi yana nazarin ƙwararrun 'yan wasa masu juriya a cikin wasanni da yawa (gudu, tseren keke, tseren kankara, tudun ruwa) sun sami daidaitaccen tsari: mafi kyawun 'yan wasa a duniya suna yin 75-85% na horo a ƙananan ƙarfi.
Mahimmin binciken bincike:
- Masu tseren Elite suna horar da 80-90% a ƙasa da matakin lactate (Yanki 1-2)
- Masu tseren nishaɗi waɗanda suka karɓi 80/20 sun inganta fiye da waɗanda ke yin 50/50 ko 70/30
- Babban girma, ƙananan horo yana haifar da mafi girmaVO2maxinganta fiye da matsakaicin ƙarfin horo
- Yawan raunin rauni yana raguwa 30-40% lokacin bin 80/20 vs. mafi girman rarrabawar ƙarfi
Kwayoyin Halitta
Sauƙaƙan Gudu (Zone 2) yana ƙirƙirar takamaiman abubuwan daidaitawa waɗanda ke haɓaka aiki:
- Mitochondrial biogenesis:Ƙarin "masu ƙarfi" a cikin ƙwayoyin tsoka don samar da makamashi
- Girman capillary:Inganta isar da iskar oxygen zuwa tsokoki masu aiki
- Fat oxidation:Ingantacciyar ikon ƙona kitse, adana glycogen don ƙoƙarin ƙoƙari
- Aerobic enzymes:Ƙara yawan samar da enzymes waɗanda ke tallafawa metabolism na aerobic
- Girman bugun jini:Zuciya tana fitar da ƙarin jini a kowane bugun (ƙarfin zuciya)
- Gudun tattalin arziki:Kyakkyawan inganci a kowane taki
Waɗannan gyare-gyare suna faruwa da farko yayin gudana cikin sauƙi. Gudun matsakaici-tsawo (Zone 3) yana ba da isasshen kuzari don daidaitawa mafi girma yayin tara gajiya mai yawa.
Matsalar "Grey Zone".
Yawancin masu gudu na nishaɗi suna keta 80/20 ta hanyar gudu da yawa a cikin Zone 3 - "yankin launin toka" ko "ƙasar mutum":
- Da wuya:Don haɓaka karbuwar motsa jiki
- Mai sauqi:Don samar da ingantaccen horo mai kuzari
- Babban gajiya:Yana tara gajiya wanda ke lalata ayyukan motsa jiki masu inganci
- Rashin murmurewa:Ba ya ƙyale murmurewa mai kyau tsakanin lokutan wahala
Magani: daidaita horon ku. Yi sauƙaƙan kwanaki masu sauƙi da gaske (takin taɗi, Yanki 2) da wuyar kwanaki da gaske (masu gudu, tazarar VO2max, Yanki 4-5).
Yadda Ake Aiwatar da 80/20 Horo
Mataki 1: Ƙayyade Yankunan Horo
Daidaitoyankunan horosuna da mahimmanci. Yi amfani da ɗayan waɗannan hanyoyin:
- Gwajin Lab:Mafi daidaito-yana ba da madaidaicin adadin bugun zuciya da yankunan taki
- Gwajin filin:Gwajin lokaci na mintuna 30 don saurin kofa/HR, sannan lissafin yankuna
- Dabarun yawan bugun zuciya:Kadan daidai amma mafi kyau fiye da komai
- Gwajin magana:Sauƙaƙan taki = iya magana cikakkun jimloli cikin nutsuwa
KIYAYE18Xyana ƙididdige ɓangarorin keɓantattu daga bayanan da ke gudana kumaGudu Mai Muhimmancibincike.
Mataki 2: Lissafin Rarraba 80/20 naku
Bibiyar lokacin horo (ko nisa) ta yanki:
Misali: mil 50 a kowane mako
- 80% mai sauƙi (Yanki 1-2):mil 40 a cikin saurin tattaunawa
- 20% matsakaici-mai wuya (Yanki 3-5):mil 10 a lokaci ko sauri
Misali jadawalin mako-mako:
- Litinin: Huta
- Talata: mil 8 mai sauƙi (Zone 2) = mil 8 mai sauƙi
- Laraba: jimlar mil 10 tare da ɗan lokaci mil 6 (Zone 4) = 4 mai sauƙi + 6 mai wuya
- Alhamis: 6 mil sauƙi (Zone 2) = 6 mil mai sauƙi
- Jumma'a: Huta ko mil 4 sauƙi = mil 4 mai sauƙi
- Asabar: mil 8 mai sauƙi (Zone 2) = mil 8 mai sauƙi
- Lahadi: Tsawon mil 14 (Zone 2) = mil 14 mai sauƙi
Jimlar:40 mil mai sauƙi (80%) + 6 mil mai wuya (12%) + hutawa = ɗan ra'ayin mazan jiya 80/20
Mataki na 3: Daidaita ƙarfi a cikin Sauƙaƙan Kwanaki
Mafi wahala na 80/20 yana gudana da gaske mai sauƙi. Yawancin masu gudu suna buƙatar rage gudu sosai:
- Kuskuren gama gari:Sauƙaƙan saurin yana jin jinkirin da yawa, don haka masu gudu suna sauri
- Gaskiya:Easy taki ya kamata a ji kusan m sauki
- Jagora:Sannu a hankali 30-90 seconds kowace mil daga abin da ke jin "daɗi"
- Duban kuɗi:Sauƙin ku ba ya buƙatar burge kowa
Alamun da kuke gudana da sauƙi (Yanki 2):
- Zai iya yin cikakken jimloli cikin nutsuwa
- Numfashi yana da annashuwa da rhythmic
- Zai iya kiyaye taki na awanni 2+
- Yawan bugun zuciya yana tsayawa a cikin kewayon Zone 2 (ba ya tashi)
- Farfadowa yana da sauri - shirye don gudu na gaba a cikin sa'o'i 24
Mataki na 4: Sanya Kwanaki masu wahala da gaske
20% mai wuyar gudu ya kamata ya zama aikin inganci:
- Kofa yana gudana:Minti 20-40 a cikin ƙaƙƙarfan taki (Zone 4)
- Tsakanin VO2max:Minti 3-5 yana maimaitawa a saurin 5K ko sauri (Yanki 5)
- Tsakanin ɗan lokaci:Minti 8-10 yana maimaitawa a bakin kofa tare da gajeriyar murmurewa
- Dogayen gudu tare da ƙarewa da sauri:Ƙarshe 20-30 min a gudun marathon ko sauri
Jadawalin zaman inganci 2-3 a kowane mako. Ƙarin zaman wahala sun keta 80/20 kuma suna daidaita farfadowa.
Mataki 5: Saka idanu kuma Daidaita
Bibiyar rarraba ƙarfin ku kowane mako:
- Yi amfani da log ɗin horo ko ƙa'idar don ƙididdige lokaci/nisa a kowane yanki
- Nufin 75-85% mai sauƙi (wasu sassauci mako zuwa mako)
- Idan akai-akai sama da 30% mai wuya, rage ƙarfi ko yawan motsa jiki
- Idan ƙasa da 10% mai wuya, ƙara zaman inganci guda ɗaya a mako
Makin Damuwa na horo (TSS)kumaCTL/ATL/TSBma'auni suna taimakawa wajen lura da nauyin horo da tabbatar da daidaito daidai.
Misalin Makon Koyarwa 80/20
Mafari/Matsakaici (mil 30 a kowane mako)
| Rana | Aikin motsa jiki | Sauƙaƙe Miles | Hard Miles |
|---|---|---|---|
| Litinin | Huta | 0 | 0 |
| Talata | 5 mil sauƙi + matakai | 5 | 0 |
| Laraba | 7 mil (1 mi WU, 4 mi tempo, CD 2 mi) | 3 | 4 |
| Alhamis | 4 mil mai sauƙin farfadowa | 4 | 0 |
| Juma'a | Huta ko mil 3 cikin sauki | 3 | 0 |
| Asabar | 5 mil mai sauƙi | 5 | 0 |
| Lahadi | Tsawon mil 10 cikin sauƙi | 10 | 0 |
| Jimlar | mil 30 | 26 (87%) | 4 (13%) |
Na ci gaba (mil 60 a kowane mako)
| Rana | Aikin motsa jiki | Sauƙaƙe Miles | Hard Miles |
|---|---|---|---|
| Litinin | 6 mil mai sauƙin farfadowa | 6 | 0 |
| Talata | mil 10 (2 mi WU, 6 mi tempo, CD 2 mi) | 4 | 6 |
| Laraba | 8 mil mai sauƙi | 8 | 0 |
| Alhamis | mil 10 (2 mi WU, 5 × 1K @ taki 5K, CD 2 mi) | 5 | 3 |
| Juma'a | 6 mil mai sauƙin farfadowa | 6 | 0 |
| Asabar | 8 mil mai sauƙi | 8 | 0 |
| Lahadi | Tsawon mil 16 (4 na ƙarshe a gudun marathon) | 12 | 4 |
| Jimlar | 64 mil | 49 (77%) | 13 (20%) |
Babban abin lura:
- Ko da a cikin makonni tare da zama masu inganci 3, saurin misaltawa ya mamaye (75-85%)
- Ayyukan farfadowa suna da sauƙi da gaske-babu ƙoƙarin "matsakaici" da ke gudana
- Zaman inganci yana da wuyar gaske-ƙofa ko sauri
- Dogon gudu galibi mai sauƙi tare da ƙarewar zaɓi na sauri
80/20 vs. Sauran Hanyoyin Horon
| kusanci | Rarraba Ƙarfi | Mafi kyawun Ga | Ribobi | Fursunoni |
|---|---|---|---|---|
| 80/20 | 80% mai sauki, 20% wuya | Yawancin masu gudu, duk nisa | An tabbatar da shi ta hanyar manyan mutane, rigakafin rauni, mai dorewa | Yana buƙatar horo don gudana cikin sauƙi |
| Polarized | 85-90% mai sauƙi, 10-15% mai wuyar gaske | Manyan masu gudu, marathon/ultra | Matsakaicin farfadowa, matsananciyar polarization | Iyakar aiki mai wuyar gaske |
| Ƙofar Mai nauyi | 70% mai sauƙi, 30% matsakaici-mai wuya | Wasu 'yan tsere masu gasa | Yawan aiki mai inganci | Haɗarin rauni mafi girma, ƙonawa |
| Matsakaici Taki | 20% mai sauƙi, 70% matsakaici, 10% mai wuya | Masu tsere na nishaɗi (kuskuren gama gari) | Yana jin "mai amfani" | Rashin daidaitawa, babban gajiya |
Me yasa 80/20 ke doke sauran hanyoyin
- Bincike mai goyan bayan:Shekaru goma na karatu suna tallafawa tasirin 80/20
- Ingantacciyar inganci:Masu tsere na duniya suna bin 80/20 ko fiye da matsananci (85/15)
- Kariyar rauni:Mahimmanci ƙananan ƙimar rauni fiye da horo-nauyi mai nauyi
- Mai dorewa:Zai iya kula da 80/20 na shekaru ba tare da ƙonawa ba
- Mai daidaitawa:Yana aiki a duk nisa daga 5K zuwa ultra-marathon
Kuskuren Horarwa na gama gari 80/20
1. Gudun Sauƙaƙe Ranaku Masu Wuya
Matsala:"Sauki" yana gudana a Zone 3 taki (yankin launin toka)
Magani:Rage 30-60 seconds kowace mil. Yi amfani da duban bugun zuciya don kasancewa da lissafi. Koyi yadda zance na gaskiya yake.
2. Rashin Gudu Mai Tsari a Ranaku Masu wahala
Matsala:Ingancin zaman a matsakaicin ƙoƙari, ba ƙofa na gaskiya ba ko taki VO2max
Magani:Sanya kwanaki masu wuya su ƙidaya. Gudun ƙofa ya kamata ya ji "da wuya," tazara ta VO2max yakamata ya yi rauni.
3. Yawan Wahalhalu
Matsala:4-5 ingancin zaman kowane mako ya keta 80/20
Magani:Iyakance zuwa mafi ingancin zaman 2-3 a kowane mako. Ƙari bai fi kyau ba.
4. Yin watsi da Rarraba Mako
Matsala:Ba sa ido lokaci/nisa a kowane yanki
Magani:Shiga kowane yanki da ke gudana. Yi lissafin kashi na mako-mako. Daidaita idan akai-akai a waje 75-85% mai sauƙi.
5. Ƙarfin da bai dace ba LokacinGina Gine-gine
Matsala:Ƙara ƙarfi da yawa yayin lokacin tushe na aerobic
Magani:A lokacin ginin tushe, nufin 85-90% mai sauƙi tare da ƙaramin aiki mai wuyar gaske (tafiya kawai).
80/20 Tsakanin Matakan Horarwa
Rarraba 80/20 ya ɗan bambanta kaɗanlokutan lokaci:
| Mataki | Sauƙi % | wuya % | Mayar da hankali |
|---|---|---|---|
| Gina Gine-gine | 85-90% | 10-15% | Ci gaban Aerobic, haɓaka girma |
| Gina/Ƙarfi | 75-80% | 20-25% | Ƙara aikin ƙofa, kula da girma |
| Kololuwa/Takamaiman | 70-75% | 25-30% | Takamaiman aikin tsere, ƙarar kololuwa |
| Tafi | 80-85% | 15-20% | Rage ƙara, kula da kaifi mai ƙarfi |
| Farfadowa | 90-100% | 0-10% | Farfadowa mai aiki, sauƙin nisan mil kawai |
Gabaɗaya sake zagayowar horo ya kamata matsakaicin 75-85% mai sauƙi. Makonni ɗaya na iya bambanta amma bai kamata ya wuce 30% akai-akai ba.
Bibiyar Biyayyarku ta 80/20
KIYAYE18Xyana bin lokaci ta atomatik a kowane yankin horo, yana nuna ko kuna bin ka'idodin 80/20:
- Rarraba yankin mako-mako:Dubi yawan horo a Yanki 1-5
- Binciken Trend:Bibiyar rarraba ƙarfi cikin watanni
- Ma'aunin nauyin horo:CTL/ATL/TSB tabbatar da ci gaba mai kyau
- Kulawar farfadowa:Gano overtraining kafin ya zama rauni
- Keɓantawa-na farko:Duk bincike akan na'urarka-babu girgije uploads
Hanyar Bibiyar Manual
Idan ana bin sawu da hannu, yi amfani da wannan log ɗin mai sauƙi:
| Kwanan wata | Aikin motsa jiki | Jimlar Lokaci | Sauƙin Lokaci | Lokacin wahala |
|---|---|---|---|---|
| Litinin | Huta | 0:00 | 0:00 | 0:00 |
| Talata | 45 min mai sauki | 0:45 | 0:45 | 0:00 |
| Laraba | 60 min (15 WU, 30 tempo, CD 15) | 1:00 | 0:30 | 0:30 |
| ... | ... | ... | ... | ... |
| Jimlar mako | 6:00 | 4:48 (80%) | 1:12 (20%) |
Tambayoyin da ake yawan yi Game da Horon 80/20
Shin 80/20 ne kawai don ƙwararrun masu gudu?
A'a! Bincike ya nuna masu gudu na nishaɗi suna haɓaka KYAU daga 80/20 fiye da rabo mai ƙarfi. Elites suna bin 80/20 (ko 85/15), kuma bincike ya tabbatar yana aiki ga dukkan matakan. Yawancin masu tseren nishaɗi a halin yanzu suna yin horon matsakaicin ƙarfi da yawa.
Gudu da sauƙi ba zai sa ni a hankali ba?
Na gaba, a'a. Sauƙaƙen gudu yana gina tushen aerobic wanda ke goyan bayan duk saurin gudu. Kwararrun marathoners suna gudu 80-90% na mil cikin sauƙi kuma har yanzu suna tsere a ƙarƙashin 2:10. Makullin shine yin kwanaki masu wahala da gaske yayin da suke murmurewa a cikin kwanaki masu sauƙi.
Yaya jinkirin ya kamata saurin gudu ya kasance?
Sannu a hankali don yin cikakken jimloli cikin kwanciyar hankali. Ga yawancin masu gudu, wannan shine 60-90 seconds a kowace mil a hankali fiye da gudun marathon. Sauƙaƙan saurin ku a zahiri zai yi sauri yayin da dacewa ta inganta - kar ku tilasta shi.
Zan iya yin 70/30 ko 90/10 maimakon?
Wasu bambancin yana da kyau (75-85% sauƙi mai sauƙi). Koyaya, akai-akai sama da 30% wuya yana ƙara haɗarin rauni kuma yana daidaita murmurewa. Kasa da 70% mai sauƙi yawanci yana nufin rashin isasshen aiki mai inganci. Matsa kusa da 80/20 don sakamako mafi kyau.
Menene game da dogon gudu tare da ƙarewa da sauri?
Ƙididdige sassa masu zafi da sauƙi a matsayin mil mai sauƙi, ƙare da sauri kamar mil mai wuya. Misali: Gudun mil 16 tare da 4 na ƙarshe a gudun marathon = 12 mai sauƙi + 4 mil mai wuya.
Shin 80/20 yana aiki don gajerun tsere kamar 5K?
Ee! Hatta ƙwararrun 5K suna amfana daga 80/20. Elite 5K masu gudu suna yin 75-85% na horo cikin sauƙi. Tushen aerobic yana goyan bayan tazara mai inganci VO2max. Ƙararren gudu ba ya daidaita mafi kyawun aikin 5K.
Ta yaya zan canza zuwa 80/20 daga horon matsakaici-taki?
A hankali sama da makonni 4-6. Fara ta hanyar rage gudu sau 1-2 a kowane mako. Ƙara ɗaya kowane mako har sai duk saurin gudu ya kasance da sauƙi da gaske. Yi haƙuri-yana ɗaukar lokaci don haɓaka horo don saurin gudu.
Me zai faru idan ƙungiyara ta gudu da sauri fiye da sauƙi na?
Ko dai nemo rukuni a hankali ko yin wasu gudu kawai. Gudun zamantakewa yana da mahimmanci, amma daidaitawa 80/20 yana lalata tasirin horo. Yi la'akari da gudanar da motsa jiki mai wuyar gaske tare da rukuni, gudu mai sauƙi kadai.