Yanki 3 Tempo Yana Gudu: Horowa a Wurin Dadi

Yadda ake amfani da matsakaicin matsakaicin ƙarfin gudu don haɓaka ƙarfin motsa jiki da shirye-shiryen tsere

Menene Yanki 3 Tempo Runs?

Yanki 3 na ɗan lokaci yana gudanaƘoƙarin ƙwanƙwasa matsakaici-tsawo yana gudana a kusan 70-80% na max bugun zuciya ko 85-95% nalactate ƙofa taki. Suna faɗuwa tsakanin saurin motsa jiki mai sauƙi (Zone 2) da motsa jiki mai ƙarfi (Zone 4), suna mamaye yankin "lokaci" wanda ke haɓaka ƙarfin iska ba tare da gajiya mai yawa ba.

Yanki na 3 yana cike gibin da ke tsakanin ginin tushe mai sauƙi da ƙayyadaddun ƙayyadaddun tsere, haɓaka ƙarfin iska da ƙarfin tunani da ake buƙata don tsere yayin da ya kasance mai dorewa na tsawon lokaci fiye da aikin kofa.

Yanki 3 Tempo Gudun Fahimtar Gaggawar Gaskiya:

Ƙarfi:70-80% max HR, ƙoƙari na "mai dadi".
Taki:85-95% na saurin kofa (15-30 sec/mile a hankali fiye da bakin kofa)
Tsawon lokaci:Minti 20-60 na ci gaba da ƙoƙarin ɗan lokaci
Ji:Zai iya magana kalmomi 3-5 a lokaci guda, numfashi da ɗan wahala
Manufar:Yana gina ƙarfin motsa jiki, yana inganta haɓakar lactate, shirye-shiryen tsere

Fahimtar Zone 3

Yanki 3 a cikin Magana

Zone 3 yana zaune a tsakiyarsamfurin ƙarfi mai yanki biyar:

Yanki	% Max HR	% Ƙaddamarwa	Ji	Manufar
Yanki 1	50-60%	<75%	Mai sauqi	Farfadowa
Yanki 2	60-70%	75-85%	Tattaunawa	Aerobic tushe
Yanki 3	70-80%	85-95%	Cikin kwanciyar hankali	Tempo, ƙarfin aerobic
Yanki 4	80-90%	95-105%	Mai wuya	Horar da bakin kofa
Yanki 5	90-100%	> 105%	Da wuya	VO2max tazara

Muhawara ta "Grey Zone".

Shiyya ta 3 wani lokaci ana kiranta da "yankin launin toka" ko kuma "babu ƙasar mutum" a ciki80/20 horokumapolarized horoSamfura saboda:

Ba sauki isa:Don haɓaka karbuwar motsa jiki kamar mitochondrial density
Bai isa ba:Don maximally danniya da lactate kofa ko VO2max tsarin
Matsakaicin gajiya:Yana tara gajiya wanda zai iya daidaita ayyukan motsa jiki masu inganci

Koyaya, Yanki 3 yana da ƙima idan aka yi amfani da shi da dabara:

Gada mai sauƙi da horo mai wuyar gaske yayin matakan gini
Ƙarfin takamaiman tsere don abubuwan da suka fi tsayi (rabin marathon, marathon)
Shirye-shiryen tunani don ci gaba da rashin jin daɗi
Iri-iri a cikin motsa jiki na horo

Makullin shinebaGudun mafi yawan mil a Yanki 3. Yi amfani da shi da dabara, ba ta tsohuwa ba.

Fa'idodin Yanki na 3 Gudun Tempo

1. Ci gaban wutar lantarki

Yanki na 3 yana haɓaka ƙarfin aerobic ba tare da damuwa na kofa ba ko aikin VO2max:

Ƙara yawan mitochondrial (ko da yake ƙasa da Yanki 2)
Ingantaccen cibiyar sadarwa na capillary
Inganta isar da iskar oxygen da amfani
Mafi kyawun iskar shaka a mafi girma intensities

2. Lactate Clearance

Yanki na 3 yana koya wa jikin ku don share lactate da kyau a matsakaicin matsakaici:

Lactate ya samar kuma an share shi cikin ma'auni
Horar da hanyoyin jigilar lactate
Ana yin shiri don aiki mai wahala

3. Takamaiman Horowan tsere

Yanki na 3 yana ƙayyadad da ƙarfin tsere don abubuwan da suka fi tsayi:

Rabin marathon:Sama da Yanki 3 kadan
Marathon:Yanki na sama 2 / ƙananan yanki 3
Maimaita tunani don ci gaba da rashin jin daɗi
Yin gwagwarmayar tseren tsere da mai

4. Taurin Hankali

Ƙoƙarin ɗorewa na ɗan lokaci yana haɓaka juriyar tunani:

Koyo don kula da hankali yayin rashin jin daɗi
Gina amincewa cikin iyawar riƙe taki
Ƙirƙirar dabarun tunani na ranar tsere

5. Maidowa Adafta

Yanki 3 ba shi da buƙata fiye da Zone 4-5, yana ƙyale:

Kyakkyawan aiki ba tare da matsananciyar gajiya ba
Saurin farfadowa fiye da zaman ƙofa/VO2max
Ana iya yin shi akai-akai idan an buƙata

Lokacin Amfani da Yanki 3 Yana Gudu Tempo

Dabarun Amfani

1. Canje-canje daga Tushe zuwa Gina Mataki

Zone 3 tempos gadaginin tusheda horo na musamman:

Matakin tushe:Yawancin Yanki 1-2 tare da matakai
Ginin farko:Ƙara Yanki 3 lokaci-lokaci kowane mako
Tsakanin gini:Mix Yanki 3 lokaci tare da Ƙofar Yanki 4
Kololuwa:Rage Yanki na 3, jaddada takamaiman aikin tsere

2. Shiri mai tsayi

Ayyukan Zone 3 yana shirya ku don sassan tafiyar marathon a cikin dogon gudu:

Makonni 1-4: Sauƙi mai tsayin gudu kawai
Makonni 5-8: Ƙara Yanki 3 tsaka-tsakin mako
Makonni 9-12: Dogon gudu tare da gudun marathon (Zone 3) sassan

3. Kyakkyawan Makon farfadowa

A cikin makonnin dawowa lokacin da ƙarar ta faɗi 30-40%, Yanki na 3 yana kula da dacewa ba tare da damuwa mai yawa ba:

Rage girma gabaɗaya
Haɗa guda 20-30 min Yanki 3 lokaci guda
Ƙarfafawa mai sauƙi yana kula da ƙarfin motsa jiki

4. Race Simulation

Yanki na 3 yana kwatanta ƙarfin tsere don rabin marathon da marathon:

Yi takin tseren burin burin
Gwada dabarar mai
Ƙarfafa amincewa cikin taki

Lokacin Gujewa Yanki na 3

Gudu mafi sauƙi:Ya kamata ya kasance a cikin Zone 2, ba Zone 3 ba
Kwanakin motsa jiki mai wahala:Idan kuna yin bakin kofa, je zuwa Yanki 4-5, ba Zone 3 ba
Ana gudanar da farfadowa:Yanki 1-2 kawai
Lokacin Tafsiri:Rage ƙara, kiyaye kaifi tare da Yanki 4-5, rage girman yanki 3

Maɓalli mai mahimmanci:Kada ku yi gudu mafi yawan mil a cikin Yanki 3. Yi amfani da shi da dabara sau 1-2 a kowane mako yayin matakan ginawa, ba azaman ƙarfin tsoho ba.

Yanki na 3 Tempo Gudun Ayyuka

Ci gaba da Gudun Tempo

Ƙoƙari mai dorewa a ƙarfin Zone 3:

Short Tempo (minti 20-30)

Dumi-dumi:10-15 min mai sauƙi
Lokaci:20-30 min Zone 3 (mai wuyar jin daɗi)
Kwantar da hankali:10-15 min mai sauƙi
Jimlar:40-60 min
Lokacin:Farkon ginin lokaci, makonnin farfadowa

Matsakaici Tempo (minti 30-45)

Dumi-dumi:15 min mai sauki
Lokaci:30-45 min Yanki 3
Kwantar da hankali:10-15 min mai sauƙi
Jimlar:55-75 min
Lokacin:Tsakanin gini na tsakiya, shirin rabin marathon

Dogon Tempo (minti 45-60)

Dumi-dumi:15-20 min mai sauƙi
Lokaci:45-60 min Yanki 3
Kwantar da hankali:10-15 min mai sauƙi
Jimlar:70-95 min
Lokacin:Takamaiman shirye-shiryen Marathon, masu ci gaba kawai

Tazarar Tempo Yana Gudu

Karɓar ɗan lokaci zuwa tazara tare da ɗan gajeren murmurewa:

3 × 10 Minti

Dumi-dumi:15 min mai sauki
Tazara:3 × 10 min Yanki 3 tare da saurin gudu na 3 min
Kwantar da hankali:Minti 10 mai sauƙi
Jimlar:55 min
Amfani:Mai sauƙin tunani fiye da 30 min ci gaba

4 × 8 Minti

Dumi-dumi:10-15 min mai sauƙi
Tazara:4 × 8 min Yanki 3 tare da saurin gudu na 2 min
Kwantar da hankali:Minti 10 mai sauƙi
Jimlar:52-57 min
Amfani:Ƙarin ƙarar ɗan lokaci, mai iya sarrafa hankali

Ci gaba Tempo Gudun

Fara cikin sauƙi, gama a Yanki 3-4:

Rarraba Tempo mara kyau

Dumi-dumi:Minti 10 mai sauƙi
Rabin farko:15 min Yanki 2 (mai sauƙi)
Rabin na biyu:15 min Yanki na 3 (lokaci)
Kwantar da hankali:Minti 10 mai sauƙi
Jimlar:50 min
Amfani:Ya koyar da gamawa da ƙarfi idan ya gaji

Gina-Up Tempo

Dumi-dumi:Minti 10 mai sauƙi
Gina:10 min Yanki 2, Minti 10 Yanki 3, Minti 10 Yanki 4
Kwantar da hankali:Minti 10 mai sauƙi
Jimlar:50 min
Amfani:Yana shirya don ci gaban ranar tsere

Dogon Gudu tare da Ƙarshe Zone 3

Takamaiman horo na Marathon:

Miloli masu sauƙi:10-12 mil Yanki 2
Ƙarshen ɗan lokaci:Ƙarshe 4-6 mil Zone 3 (takin marathon)
Jimlar:14-18 mil
Amfani:Yana kwaikwayi gajiya-jinkiri yayin riƙe taki

Shirye-shiryen Yanki 3 Tempos

Mitar mako-mako

Mitar yanki na 3 na ɗan lokaci ya dogara da lokacin horo da rarraba ƙarfi gabaɗaya:

Matakin Horo	Mitar Yanki 3	Sauran Quality	Sauƙi Gudu
Gina Gine-gine	0-1 a kowane mako	Tafiya kawai	5-6 a kowane mako
Farkon Gina	1 a kowane mako	+ 1 Zone 4 bakin kofa	4-5 a kowane mako
Gina Tsakiyar Late	1 a kowane mako	+1-2 Zone 4-5 motsa jiki	4-5 a kowane mako
Kololuwa/Takamaiman	0-1 a kowane mako	+2 takamaiman motsa jiki na tsere	4-5 a kowane mako
Tafi	0 a kowane mako	1-2 zama masu kaifi	Mafi yawa sauki

Maɓalli mai mahimmanci:Ƙarin lokaci na Zone 3, kar a maye gurbinsa, kofa da aikin tazara. Yi amfani da iyakar 1 a kowane mako yayin matakan ginin.

Misalin Koyarwa Makon (Gina Mataki)

Rana	Aikin motsa jiki	Yankin Firamare
Litinin	Huta ko 4 mi sauƙi	Yanki 1-2
Talata	Yanki 3 na ɗan lokaci: Minti 30 cikin kwanciyar hankali	Yanki 3
Laraba	6 mi mai sauƙin farfadowa	Yanki 2
Alhamis	Aikin motsa jiki: 4 × 8 min Yanki 4	Yanki 4
Juma'a	5 mi mai sauƙi + matakai	Yanki 2
Asabar	6 mi sauki	Yanki 2
Lahadi	14 mi dogon gudu mai sauƙi	Yanki 2

Rarraba ƙarfi:~ 75% Yanki 1-2 (mai sauƙi), ~ 10% Yanki 3 (lokacin lokaci), ~ 10% Yanki 4 (kofa), ~ 5% dumi / sanyi

Wannan yana kiyayewaKa'idodin 80/20yayin da ya haɗa dabarun yanki na 3 aiki.

Kuskure Zone 3 gama gari

1. Gudun Mafi Yawan Miles a Yanki na 3

Matsala:Gudun "Sauki" ya zama ƙoƙarin matsakaicin yanki na Zone 3

Sakamako:Gaji na yau da kullun, ƙarancin motsa jiki mai inganci, haɗarin rauni

Magani:Ƙaddamar da sauƙi yana gudana zuwa Zone 2 (magana). Yankin Reserve 3 don takamaiman motsa jiki na ɗan lokaci kawai.

2. Yanki na 3 A maimakon Kofa

Matsala:Gudun zaman ɗan lokaci a Zone 3 lokacin da ya kamata su zama Zone 4

Sakamako:Rashin isassun abubuwan motsa jiki don haɓaka ƙoƙon lactate

Magani:Yi kwanaki masu wahala da gaske (Yanki 4-5). Yanki 3 lokaci kari ne, ba mayewa ba, don aikin ƙofa.

3. Yawaita Wurin Aiki 3

Matsala:3-4 Zone 3 zaman kowane mako

Sakamako:Yana tara gajiya, yana hana dawowa tsakanin zaman inganci

Magani:Iyakance zuwa lokaci 1 Zone 3 a mako. Ba da fifiko na gaske mai sauƙi (Yanki 2) da gaske mai wuya (Yanki 4-5).

4. Yin watsi da Manufar Motsa Jiki

Matsala:Gudun Zone 3 lokacin motsa jiki yana kira don sauƙi ko ƙoƙari

Sakamako:Yana lalata daidaitawar horo

Magani:Sanin manufar kowace gudu. Idan rana ce mai sauƙi, gudu Zone 2. Idan rana ce mai wahala, gudu Zone 4-5. Ajiye yanki 3 don takamaiman zaman ɗan lokaci.

Tambayoyin da ake yawan yi

Shin Zone 3 na ɗan lokaci ya zama dole?

Ba dole ba ne sosai amma yana da fa'ida idan aka yi amfani da shi da dabaru. Suna yin aiki mai sauƙi na motsa jiki na motsa jiki da aiki mai wuyar gaske, suna samar da matsakaicin motsa jiki ba tare da matsananciyar gajiya ba. Mafi kyawun amfani da sau 0-1 a kowane mako yayin matakan ginin, ba azaman ƙarfin tsoho na yau da kullun ba.

Ta yaya Yanki na 3 ya bambanta da tafiyar ƙoƙon Zone 4?

Yanki na 3 yana da "da wuya" (70-80% max HR), yayin da Zone 4 "mai wuya" (80-90% max HR). Za'a iya ɗaukar lokaci na yanki 3 na mintuna 45-60+; Ƙofar Yanki 4 yana gudana yawanci matsakaicin mintuna 20-40. Yanki na 4 yana ba da ƙorafin lactate mai ƙarfi amma yana buƙatar ƙarin farfadowa.

Shin zan iya gudu mafi yawan mil dina a Zone 3?

A'a! Wannan kuskure ne gama gari. Yawancin mil (75-85%) yakamata su kasance a cikin Yanki 1-2 (mai sauƙi). 10-15% kawai ya kamata ya zama Zone 3. Gudun mafi yawan mil a cikin Zone 3 yana haifar da gajiya mai tsanani kuma yana daidaita zaman horo mai sauƙi da wuyar gaske.

Yaushe zan yi lokaci na Zone 3 vs. Zone 4 ƙofa?

Yi amfani da lokaci na Yanki 3 a farkon matakan ginawa, yayin makonnin farfadowa, ko don takamaiman tseren tsere. Yi amfani da ƙoƙon Yanki 4 don matsakaicin haɓaka ƙoƙon lactate yayin ginin tsakiyar ƙarshen da matakan kololuwa. Yawancin makonni yakamata su haɗa da aikin Zone 4, tare da Zone 3 azaman kari na lokaci-lokaci.

Zan iya yin ɗan gajeren lokaci na Zone 3 yayin ginin tushe?

Ee, amma kaɗan (0-1 kowace mako). Gine-ginen tushe yana jaddada ƙarar yanki na 2 tare da ƙaramin ƙarfi. Idan ya haɗa da Yanki 3, ajiye shi zuwa minti 20-30 na ɗan lokaci kowane mako yayin kiyaye 85-90% na mil a Zone 2.

Ta yaya zan san idan ina cikin Zone 3?

Zai iya magana kalmomi 3-5 a lokaci guda, numfashi yana ɗan ɗan wahala amma rhythmic, saurin yana "da wuya," bugun zuciya 70-80% max. Idan za ka iya yin cikakken jimloli, kana cikin Zone 2. Idan da kyar za ka iya magana kwata-kwata, kana cikin Zone 4.

Shin Zone 3 daidai yake da gudun marathon?

Ga mafi yawan masu gudu, gudun marathon yana faɗuwa a babban yanki na 2 / ƙananan yanki 3 (75-82% max HR). Masu tseren gwanaye na iya yin tseren gudun fanfalaki a yankin tsakiyar sama na 3. Yanki na 3 suna da kyawawan simintin tseren gudun marathon amma suna iya zama da sauri fiye da ainihin gudun marathon na masu tseren nishaɗi.

Me yasa wasu falsafar horarwa suke guje wa Zone 3?

Horon da aka yi amfani da shi yana jaddada 75-85% mai sauƙi (Zone 1-2) da 10-20% mai wuyar gaske (Zone 5), rage girman yanki 3-4. Ma'anar: Yanki 3 yana ba da isasshen kuzari don daidaitawa mafi girma yayin tara gajiya mai yawa. Koyaya, amfani da dabarun Yanki 3 (1x/week) na iya amfanar yawancin masu gudu idan an daidaita su tare da ingantaccen ƙarar sauƙi da motsa jiki mai wahala.