Gudun Yankunan Horo da Ƙarfi: Cikakken Jagora

Jagoran ilimin kimiyyar tafiyar da yankunan horo: Zone 2 aerobic base, lactate ƙofa, VO2max tazara, tsarin horo na 80/20, da horo mai ƙarfi don duk nisa.

Key Takeaways

  • Yankunan horo guda shida:Farfadowa (Zone 1), Aerobic Base (Zone 2), Tempo (Zone 3), Ƙofar (Zone 4), VO2max (Zone 5), da Anaerobic/Speed (Zone 6) manufa daban-daban daidaitawar ilimin lissafi.
  • Yanki 2 shine Gidauniya:Masu tseren Elite suna ciyar da kashi 60-70% na lokacin horo a Yanki na 2 suna gina ƙarfin motsa jiki, ƙarancin mitochondrial, da iskar oxygen.
  • Dokokin Horon 80/20:Gudun 80% mai sauƙi (Yanki na 1-2), 20% ƙarfi mai ƙarfi (Zones 4-5) yana samar da ingantattun nasarorin aiki idan aka kwatanta da matsakaicin horo mai ƙarfi
  • Keɓaɓɓen gare ku:Yankunan horo bisa nakuGudu Mai Muhimmancisamar da ingantattun maƙasudai masu ƙarfi na daidaiku-ba sigogin taki ba
  • Horar da Batsa:Ƙaddamarwa kan yankuna masu sauƙi kuma masu wuyar gaske yayin da rage girman matsakaici (Zone 3) yana inganta daidaitawa da farfadowa.

Yankunan horarwa suna canza gudu daga tarin nisan nisan bazuwar zuwa ci gaban aiki na tsari. Ko kuna gina tushen dacewa don tseren marathon na farko ko kyakkyawan aikin ƙofa don 5K PR, fahimtar yankuna masu ƙarfi yana tabbatar da kowane motsa jiki yana ba da daidaitaccen tsarin ilimin halittar jiki.

Wannan cikakken jagorar yana bayanin tsarin horo na yanki 6 da manyan masu gudu ke amfani da shi da kuma tallafin binciken kimiyyar wasanni. Za ku koyi abin da kowane yanki ke tasowa, yadda ake ƙididdige shiyyoyin ku, lokacin amfani da kowane ƙarfi, da yadda ake tsara horo ta amfani da ingantattun 80/20 da hanyoyin horarwa.

Menene Yankunan Horar da Gudu?

Gudun horo zonesan ayyana ma'anar ƙarfi a kimiyyance waɗanda ke yin niyya ta musamman na daidaitawar ilimin lissafi. Kowane yanki ya dace da tsarin tafiyar matakai na rayuwa daban-daban, tsarin makamashi, da tasirin horo-daga sauƙin motsa jiki na motsa jiki wanda ke gina tushen jimiri zuwa fashewar fashewar da ke haɓaka ƙarfin neuromuscular.

Ma'ana da Manufar

Yankunan horo suna ba da maƙasudin ƙarfi na haƙiƙa dangane da alamomin aunawa da za a iya aunawa: yawan adadin bugun zuciya, taki dangane da bakin kofa, ko kashi naGudun Mahimmanci (CRS). Maimakon umarnin da ba su da kyau kamar "gudu mai sauƙi" ko "tafi da wuya," yankuna suna ƙayyade ainihin ƙarfin da ke haifar da daidaitawar da ake iya faɗi.

Manufar horar da shiyya-shiyya abubuwa uku ne:

  • Daidaitaccen Ƙarfafa Horarwa:Kowane yanki yana ƙirƙirar takamaiman daidaitawa. Yanki na 2 yana gina ƙananan mitochondrial, Zone 4 yana inganta haɓakar lactate, Zone 5 yana haɓaka VO2max
  • Gudanar da Gajiya:Yankuna masu sauƙi (1-2) suna ba da isassun murmurewa yayin da yankuna masu wahala (4-5) suna isar da takamaiman yanayin tsere ba tare da wuce gona da iri ba.
  • Tsarin Tsawon Lokaci:Rarraba yanki yana jujjuya matakan horo-ƙarin yanki na 2 yayin ginin tushe, ƙarin yanki na 4-5 yayin shirye-shiryen tsere

Me ya sa Yankuna ke da mahimmanci

Ba tare da yankunan horo ba, yawancin masu gudu suna yin kuskure iri ɗaya: gudanar da kwanakin su masu sauƙi da wuya kuma kwanakin su ba su da wahala. Wannan "matsakaicin ƙarfin tarkon" yana tara gajiya ba tare da gina tushen iska ba ko ƙayyadaddun tsere.

Matsalar Ba tare da Yankuna:
  1. Babu Sauƙi Gudu:"Takin Tattaunawa" ya zama gudun tseren rukuni-da wuya ga ci gaban wasan motsa jiki
  2. Rashin isassun Horon Hard:Ayyukan motsa jiki na tsaka-tsaki suna jin wahala amma ba sa isa gafa ko ƙarfin VO2max da ake buƙata don daidaitawa.
  3. Gajiya na yau da kullun:Matsakaicin ƙarfi a kowace rana yana haifar da tarin damuwa ba tare da isassun murmurewa ba
  4. Ayyukan Plateau:Horon ba ya ba da takamaiman abin ƙarfafawa-jiki yana dacewa da matsakaicin ƙarfi kuma yana daina haɓakawa

Yankunan horo suna magance waɗannan matsalolin ta hanyar ƙirƙirar maƙasudai masu ƙarfi. Yanki na 2 ya zama mai sauƙi da gaske (zaku iya numfasawa ta hanci), yayin da tazara tazara ta 4 ta zama mai wahala da gaske (amsar kalma ɗaya kawai). Wannan polarization tsakanin sauƙi da wuya yana haifar da yanayi don ci gaba da haɓakawa.

Tsarin Yanki: 5-Zone vs 6-Zone

Tsarukan yanki daban-daban suna raba girman jeri ta hanyoyi daban-daban. Mafi yawan hanyoyin sun haɗa da:

TsariYawan YankunaMayar da hankali na FarkoMafi kyawun Ga
3-Tsarin Yanki3 shiyyaSauƙaƙe horon polarizedMasu farawa, tsarin horo na asali
5-Tsarin Yanki5 shiyyayeDaidaitaccen horon juriyaYawancin masu gudu, lafiyar gabaɗaya
6-Tsarin Yanki6 shiyyaCikakken takardar sayan maganiMasu tsere masu gasa, cikakkun shirye-shirye
7-Tsarin Yanki7 shiyyaSarrafa ƙarfi mai inganciFitattun ƴan wasa, horon jagorancin koci

Run Analytics yana amfani da a6-tsarin yankiwanda ke daidaita daidaito tare da aikace-aikacen aiki. Wannan tsarin yana bambanta tsakanin farfadowa (Zone 1) da tushe na aerobic (Zone 2), ya raba lokaci (Zone 3) daga bakin kofa (Zone 4), kuma ya bambanta tazarar VO2max (Zone 5) daga horon gudu (Zone 6).

Fahimtar yadda yankunan ku ke da alaƙa da gabaɗayama'aunin aikin aikiyana ba da mahallin dalilin da yasa kowane ƙarfi ya shafi da kuma yadda haɓakawa a cikin yanki ɗaya ke tasiri gabaɗayan dacewa.

Saita Yankunan Horowa na Keɓaɓɓenku

Yankunan horo dole ne su zama na musamman ga ilimin halittar jikin ku don isar da ingantaccen ingantaccen horo. Jadawalin taki na yau da kullun dangane da shekaru ko lokutan tsere na baya-bayan nan suna ba da ƙididdige ƙididdiga a mafi kyau - ingantattun yankuna suna buƙatar gwaji wanda ke bayyana madaidaicin lactate.

Hanyoyi don Kayyade Yankuna

Hanyoyi na farko guda uku sun kasance don kafa yankunan horo, kowannensu yana da fa'ida da iyakancewa:

📋 Hanyoyin Kayyade Yanki

  1. Gwajin Lactate na Laboratory:Ƙwararren gwajin tuƙi tare da samfurin lactate na jini. Daidaitaccen daidaitaccen gwal amma tsada ($ 200-400) kuma ba shi da amfani don saka idanu akai-akai
  2. Gwajin filin (CRS):Dokokin tushen gwaji na lokaci kamar suGwajin Gudun Mahimmanci. Daidai sosai, ana iya maimaita shi kowane mako 6-8, kyauta don yin
  3. Gwajin Yawan Zuciya:Matsakaicin gwajin bugun zuciya ko ƙididdigar tushen kashi. Yana da amfani ga tsayin tsayin daka amma ba abin dogaro ga tazara
  4. Ƙididdigar Bisa Tafiya:Yankunan da aka lissafta daga wasan tseren kwanan nan. Fiye da komai amma yana ɗaukar mafi kyawun kisa na tsere

Yankunan Matsalolin Zuciya

Yankunan bugun zuciya suna amfani da kaso mafi girman adadin bugun zuciya don ayyana ma'auni mai ƙarfi. Yayin da adadin zuciya yana ba da amsa mai amfani yayin aiki mai ƙarfi, yana da iyakancewa masu mahimmanci:

  • Rage Ciwon Zuciya:Yawan bugun zuciya yana ɗaukar mintuna 1-3 don daidaitawa yayin tsaka-tsaki, yana sa ya zama mara kyau na gajeriyar maimaitawa
  • Hankalin Muhalli:Zafi, zafi, bushewa, da tsayi duk suna ɗaga bugun zuciya ba tare da ƙoƙari ba
  • Bambancin Kullum:Gajiya, damuwa, maganin kafeyin, da rashin lafiya suna canza yawan bugun zuciya a ƙarfin da aka ba su
  • Bambancin Mutum:Matsakaicin bugun zuciya ya bambanta sosai- dabarar shekaru 220 tana da kewayon kuskure ± 10-15 bpm

Duk da waɗannan iyakoki, yankunan bugun zuciya suna ba da jagora mai mahimmanci don dogon tafiyar motsa jiki inda taki ya bambanta saboda ƙasa. Yi amfani da bugun zuciya azaman tabbaci na biyu na ƙarfi, ba maƙasudin farko ba.

Yankunan-Tsarin Taki

Yankunan tushen taki da aka ƙididdige su daga nakuGudu Mai Muhimmancisamar da ingantattun ingantattun horo masu inganci. CRS yana wakiltar madaidaicin motsin motsa jiki-mafi saurin gudu da zaku iya ɗauka na kusan mintuna 30 tare da tsayayyen yanayin rayuwa.

Ana ƙididdige duk yankunan horo a matsayin kashi na CRS, ƙirƙirar keɓaɓɓen tsarin ƙarfi wanda ke ƙididdige matakin dacewar ku na yanzu. Kamar yadda CRS ke haɓaka (yana sauri), duk yankuna suna canzawa daidai.

Wuraren Tushen Wuta

Mitar wutar lantarki masu gudu suna auna fitowar aiki nan take a watts, kama da mitocin wutar lantarki. Yankunan wutar lantarki suna ba da fa'idodi na ƙididdiga - amsa kai tsaye, ƙarfi mai zaman kansa na ƙasa, babu ƙarancin zuciya-amma ƙalubale masu amfani suna iyakance ɗaukar tallafi:

  • Daidaito Batutuwa:Algorithms na wutar lantarki sun bambanta tsakanin na'urori ba tare da daidaitawa ba
  • Ƙididdiga Mai iyaka:Bincike da ke tallafawa yankunan wutar lantarki ba su da yawa idan aka kwatanta da taki ko bugun zuciya
  • Shamakin farashi:Mitar wutar lantarki tana buƙatar takamaiman kayan aiki ($ 200-500)
  • Hadaddun:Ƙarfin yana gabatar da wani wurin bayanai ba tare da an tabbatar da fa'idodi sama da yankunan da ke tushen taki ba

Ga mafi yawan masu gudu, yankunan tushen taki daga gwajin CRS suna ba da daidaito mafi girma da sauƙi idan aka kwatanta da horo na tushen ƙarfi.

Yanki 1: Farfadowa da Hutu Mai Aiki

Yanki 1108%+ na saurin CRS (a hankali)50-60% Max HR | KARIYA12X 2-3/10

Manufar Zone 1

Yanki 1 shine farfadowa mai tsabta.Wannan ƙwaƙƙwaran mai sauƙi mai sauƙi yana inganta yaduwar jini don gyaran tsoka ba tare da haifar da ƙarin damuwa na horo ba. Gudun Yanki na 1 ya kamata ya ji wahala-zaku iya riƙe tattaunawa cikin cikakkiyar jimloli yayin da kuke shaƙa ta hanci.

Yanki 1 yana ba da takamaiman dalilai guda huɗu a cikin ingantaccen horo:

  • Farfadowa Aiki:Aikin motsa jiki na rana-bayan-wuya yana gudana wanda ke zubar da sharar rayuwa ba tare da hana daidaitawa ba
  • Dumu-Dumu / Kwanciyar hankali:Littattafan shirye-shirye da dawo da su don tsayayyen zaman tazara
  • Aikin Dabaru:Sannu a hankali don mayar da hankali kan nau'i-nau'i da injiniyoyi masu gudana ba tare da gajiyawa ba
  • Ƙara girma:Ƙarin nisan mil don masu gudu waɗanda ke buƙatar ƙarin ƙarar mako-mako amma ba za su iya ɗaukar ƙarin ƙarfi ba

Lokacin Amfani da Yanki 1

Yanki na 1 ba yankin horo na farko ba ne - ba za ku gina ƙwaƙƙwaran motsa jiki da ke gudana a ƙarfin farfadowa ba. Yi amfani da Zone 1 da dabara:

Ranar Farfadowa (Ranar Bayan Kwarewar Kwarewa)

  • Minti 20-30 Zone 1 ci gaba da gudana
  • Mayar da hankali: Ci gaba da ƙoƙari mai sauƙi, aiwatar da tsari mai annashuwa
  • Madadin: Cikakken ranar hutu idan kuna jin gajiya

Ka'idar Warm-Up

  • Minti 10-15 Yanki na 1 yana gudana kafin motsa jiki na tazara
  • 4-6 mikewa mai ƙarfi (swings kafa, lunges)
  • 3-4 matakai na ginawa zuwa motsa jiki taki

Amfani

Gudun yanki na 1 yana ba da fa'idodin tunani da ilimin lissafi lokacin amfani da su yadda ya kamata. Zaman dawo da aiki yana rage ciwon tsoka idan aka kwatanta da cikakken hutu ta hanyar inganta kwararar jini da share sharar rayuwa. Dumi-dumi a cikin Yanki 1 a hankali yana haɓaka ƙimar zuciya da zafin jiki na tsoka, rage haɗarin rauni kafin ƙoƙari mai ƙarfi.

Girman mako-mako:10-20% na jimlar ƙarar horo, da farko kamar yadda dumama, sanyi-ƙasa, da murmurewa ke gudana.

Yanki 2: Ginin Tushen Aerobic

Yanki 2104-108% na CRS taki60-70% Max HR | KARIYA12X 4-5/10

Me yasa Zone 2 yake da mahimmanci

Gudun Zone 2 shine ginshiƙin dacewa da juriya.Wannan shi ne inda ake gina zakarun-ba ta hanyar zaman jarumtaka ba amma ta hanyar ɗaruruwan sa'o'i na tsayuwar aerobic wanda ke canza injin ku a matakin salula.

Masu tseren marathon Elite suna ciyar da kashi 60-70% na lokacin horo a cikin Yanki 2 don kyakkyawan dalili: daidaitawar motsa jiki na buƙatar ƙara, kuma ƙarfi mai sauƙi kawai yana ba da isasshen girma ba tare da rushewa ba. Mai tseren wanda zai iya aiwatar da tafiyar kilomita 70 a kowane mako na Gudu na Zone 2 zai bunkasa karfin iska fiye da mai tseren da ke yin kilomita 40 na horarwa mai gauraya.

🏃 Sihiri Na Halitta na Zone 2

Yanki na 2 yana gudana yana haifar da gyare-gyare waɗanda ke ƙayyade rufin juriyar ku:

  • Mitochondrial Biogenesis:Kwayoyin ku suna gina ƙarin mitochondria - "tsarin wutar lantarki" waɗanda ke samar da makamashin iska
  • Girman Jiki:Sabbin capillaries suna tasowa a kusa da zaruruwan tsoka, inganta isar da iskar oxygen
  • Fat Oxidation:Ingantacciyar ikon ƙona kitse don mai, adana glycogen don ƙoƙarin tseren
  • Enzymes na Aerobic:Ƙara yawan ƙwayar enzymes waɗanda ke sauƙaƙe samar da makamashi na aerobic
  • Girman bugun jini:Ƙungiyoyin zuciya suna ƙara girma, suna fitar da ƙarin jini a kowane bugun (ƙananan bugun zuciya a wuri ɗaya)

Kwayoyin Halitta

Abubuwan daidaitawa daga Gudun Yanki 2 suna faruwa a hankali - haɓakawa da za a iya aunawa yana buƙatar makonni 8-12 na daidaiton horo. Yawan mitochondrial yana ƙaruwa da 40-50% sama da watanni 4-6 na aikin Zone 2 mai dorewa. Matsakaicin adadin capillary yana haɓaka da 20-30%, yana rage nisan yaduwa don iskar oxygen daga jini zuwa tsoka.

Waɗannan gyare-gyare sune tushen duk sauran horo. Maɗaukakin ƙofa mafi girma (Zone 4) kuma mafi kyawun VO2max (Zone 5) ya dogara da ƙarfin ƙarfin iska mai ƙarfi wanda aka gina ta hanyar ƙarar Yanki 2. Ba za ku iya tsallake ginin tushe ba kuma ku yi tsalle zuwa tazara-babu wata gajeriyar hanya zuwa haɓaka motsa jiki na motsa jiki.

Nawa Horon Zone 2?

Amsar ta dogara ne akan matakin horo da matakin mai gudu, amma mafi ƙaranci a bayyane yake:aƙalla kashi 60% na ƙarar gudu na mako-mako yakamata ya zama Zone 2.Ga masu tsere masu gasa, 70-80% yayin matakan ginin tushe. Don masu farawa gina motsa jiki na farko, Yanki 2 na iya zama 90-100% na horo na makonni 8-12 na farko.

Yanki 2 Dogon Gudu (Tsarin Jiki)

  • Minti 60-150 na ci gaba da gudana Zone 2
  • Mayar da hankali: Ci gaba da ƙoƙarin tattaunawa gaba ɗaya
  • Ƙasa: Lebur zuwa mirgina an fi so don daidaiton ƙarfi
  • Mitar: Sau ɗaya kowane mako, lissafin 25-35% na ƙarar mako-mako

Zama na Ginin Tushe na 2

  • Minti 45-75 tsayayye kokarin Yanki 2
  • Za a iya raba: 2 × 30-40 min zaman rana guda idan an buƙata
  • Mitar: 3-4 sau a mako

Kuskuren Zone 2 don Gujewa

⚠️ Kuskuren Horarwa na #1: Gudun Yanki na 2 Yayi Wuya

Yawancin masu gudu sun kasa samun horon Zone 2 ta hanyar gudu da sauri. Wannan shine kuskuren da ya fi kowa yawa a horon juriya. Yankin ku na 2 yana shiga cikin Yanki na 3 - abin da masana ilimin kimiya na motsa jiki ke kira "the black hole" ko "babu ƙasar mutum" na matsakaicin ƙarfi.

Alamomin Kuna Gudu Da Wuya:

  • Ba za a iya magana cikin cikakkun jimloli ba
  • Dole ne ya sha numfashi ta baki akai-akai
  • Adadin zuciya akai-akai sama da 75% na matsakaicin
  • Ji gajiya maimakon a wartsake bayan gudu
  • Bukatar kwanaki dawo da yawa bayan "sauki" yana gudana

Magani:A hankali. Yanki na 2 ya kamata ya ji kunya cikin sauƙi ga girman kai. Idan abokan horarwa sun jefa ku kan gudu mai sauƙi, bar su su tafi. Tushen ku na wasan motsa jiki-da wasan tsere na ƙarshe-ya dogara da horo don gudana cikin sauƙi lokacin da aka tsara shi.

Fahimtar dangantakar dake tsakanin Gudun Zone 2 da gabaɗayahoro load periodizationyana taimakawa wajen tantance dalilin da yasa sauƙi mai sauƙi ya zama ginshiƙi na kowane ingantaccen tsarin horo.

Girman mako-mako:Kashi 60-70% na jimlar lokacin horo a Zone 2, wanda hakan ya sa ya zama mafi girman bangaren horo mai inganci

Yanki 3: Gudun Wuta/Tsaye na Jiha

Yanki 399-103% na CRS taki70-80% Max HR | KARE12X 6-7/10

Menene Gudun Tempo?

Gudun Tempo yana ɗaukar ƙarfi tsakanin tushe mai jin daɗi mai daɗi (Zone 2) da aikin bakin kofa mara daɗi (Zone 4).Sau da yawa ana kiransa "tsayayyen yanayi" ko horon "marathon taki", Zone 3 yana jin wahala mai dorewa - kuna aiki amma kuna iya kula da ƙoƙarin na mintuna 30-60 tare da maida hankali.

Yanki na 3 yayi daidai da rabin tseren marathon zuwa gudun marathon don yawancin masu gudu. Marathoner na 3:30 yana gudana Zone 3 kusa da 5:00/km (8:00/mile), yayin da yankinsu na 2 taki shine 5:30-5:45/km da bakin kofa (Zone 4) shine 4:30-4:40/km.

Amfanin Jiki

Tempo Gudun gadoji yana haɓaka haɓakar motsa jiki da horon lactate. Yanki 3 yana ba da sauye-sauye daban-daban:

  • Tsabtace Lactate:Horarwa a intensities na aerobic na sama yana haɓaka ikon jikin ku don jigilar lactate
  • Ingantaccen Glycogen:Tempo taki yana inganta tsarin tsarin makamashi na aerobic-anaerobic
  • Taurin Hankali:Tsayawa matsakaicin rashin jin daɗi yana gina ƙwarewar tunani don aiwatar da tseren
  • Ƙayyadaddun tsere:Masu tseren marathon da rabin marathon suna buƙatar aikin ɗan lokaci a gudun tseren raga

Yadda Ake Amfani da Zone 3

Horon Zone 3 ya cancanci kulawa da hankali. Duk da yake yana da fa'ida ga takamaiman shiri na tsere, yanki mai yawa na Zone 3 yana haifar da matsaloli. Gudu akai-akai a cikin wannan "babu ƙasar mutum" baya ba da babban girma na ci gaban aerobic Zone 2 ko kuma babban kuzari na horon ƙofa na Zone 4.

🚫 Tarkon Zone 3

Yawancin 'yan gudun hijira ba da gangan ba suna ciyar da lokaci mai yawa a Zone 3 ta hanyar tafiyar da kwanakin su mai sauƙi da wuya kuma kwanakin su ba su da wahala. Wannan "matsakaicin ƙarfin tarkon" yana haifar da gajiya mai tsanani ba tare da gina ginin iska ba ko ƙayyadaddun yanayin tsere.

Magani:Iyakance Yankin 3 zuwa 15-20% na ƙarar horon mako-mako. Sanya ranaku masu sauƙi da sauƙi da gaske (Yanki na 2) da ranakun wahala da gaske (Yanki 4-5). Sanya girman rarrabawar ku.

Wuraren motsa jiki na Zone 3

Classic Tempo Run

  • 15 min Yanki 1 dumama
  • Minti 20-40 ci gaba @ Yanki 3 taki
  • 10 min Yanki 1 sanyi
  • Mayar da hankali: Tsayawa, ƙoƙarin sarrafawa-ba gwaji na lokaci ba

Tsakanin Tazara

  • Minti 3 × 10 @ Yanki na 3 (minti 2-3 mai sauƙin dawowa)
  • Minti 2 × 15 @ Yanki na 3 (minti 3 dawo)
  • Fa'ida: Rashin hankali yayin farfadowa yana sa ƙwaƙƙwaran ci gaba da sarrafa su

Ci gaba Tempo

  • Mintuna 30-40 suna farawa Yanki 2 ƙananan, ƙare Yanki 3 babba
  • Misali: Minti 10 mai sauƙi, matsakaicin mintuna 15, matsakaicin mintuna 10, 5 min mai wuya
  • Yana haɓaka juriyar tunani kuma yana kwaikwayi sarrafa fade tsere

Girman mako-mako:15-20% na jimlar ƙarar horo, yawanci motsa jiki na ɗan lokaci guda ɗaya a mako yayin matakan horo na musamman na tsere.

Yanki na 4: Koyarwar Ƙarfin Lactate

Yanki 496-100% na CRS taki80-90% Max HR | KARE12X 7-8/10

An Bayyana Ƙofar Lactate

Yanki na 4 horo ne na kofa-ƙarfin da ke samar da mafi girman haɓaka ayyukan tsere a cikin minti ɗaya na aiki tuƙuru.Wannan "yankin kuɗi" yana tura ƙofar lactate ɗin ku mafi girma, yana ba ku damar ci gaba da tafiya cikin sauri kafin gajiya ta tilasta muku ragewa.

Ƙofar ku ta yi daidai da na kuGudu Mai Muhimmanci-mafi saurin gudu da zaku iya kiyayewa na kusan mintuna 30 tare da tsayayyen yanayin ilimin lissafi. A ƙasa bakin kofa, jikinka yana share lactate da sauri kamar yadda ake samarwa. Sama da bakin kofa, lactate yana tarawa da sauri, yana haifar da acidosis na tsoka da gajiya a cikin mintuna.

Me yasa Zone 4 Horo yake Aiki

Horon kofa yana haifar da sauye-sauye masu ƙarfi waɗanda ke haɓaka aikin tsere kai tsaye:

🎯 Daidaita Horar da Kofa

  • Tsabtace Lactate:Tsokoki sun zama mafi inganci a rufe lactate daga saurin-twitch zuwa jinkirin-twitch fibers don hadawan abu da iskar shaka.
  • Ƙarfin Buffer:Ƙarfafa ikon jure yanayin acidic a cikin tsokoki masu aiki
  • Girman Mitochondrial:Ƙarin injunan aerobic a cikin filaye masu saurin jujjuyawa suna ba da damar ƙarfi mai dorewa
  • Masu jigilar Lactate:Ƙarin sunadaran MCT1 da MCT4 waɗanda ke motsa lactate a cikin membranes tantanin halitta
  • Matsakaicin Matsayi:Sakamakon ƙarshe-zaku iya gudu da sauri kafin ku buga rufin lactate

Waɗannan daidaitawa suna fassara kai tsaye zuwa wasan tsere. Haɓakawa na 10-na biyu/km a cikin saurin ƙofa yana nufin saurin 5K, 10K, da lokacin rabin-marathon. Ga mai gudu da 4:00/km kofa, inganta zuwa 3:50/km bakin kofa yana samar da 3-4 minti 10K PR.

Matsakaicin Ayyuka

Zaman Kofa na Classic

  • 4 × 1600m (mile 1) @ saurin gudu (90-120s dawo da gudu)
  • 3×2000m @ 98% CRS taki (murmurewa min 2)
  • 5×1000m @ bakin kofa tare da sauran 90s

Ci gaba da Ƙaddamar Wuta

  • Minti 20-30 ci gaba @ Yanki 4 taki
  • Madadin: 2×15 minutes @ ƙofa (minti 3 dawo da)
  • Mayar da hankali: Ci gaba da tafiya daidai - kar a fara da sauri

Tsakanin Cruise (Jack Daniels)

  • 5-6 × 1000m @ saurin gudu (hutu min 1)
  • Jimlar: 5-6km a bakin kofa tare da gajeriyar farfadowa
  • Manufa: Tara lokaci a bakin kofa ba tare da ci gaba da ƙoƙari ba

Nawa Zone 4?

Horon kofa yana da ƙarfi amma yana da damuwa. Kowane zaman yanki na 4 yana haifar da babban nauyin horo (150-250KIYAYE14X) kuma yana buƙatar 48-72 hours farfadowa kafin ƙoƙari na gaba. Iyakance aikin kofa zuwa:

  • Matakin tushe:Zaman ƙofa 1 kowane kwanaki 10-14 (5-8% na ƙarar mako-mako)
  • Matakin Gina:Zaman ƙofa 1-2 a kowane mako (10-15% na ƙarar mako-mako)
  • Matsayin Kololuwa/Taper:Zaman kofa 1 a kowane mako tare da rage ƙarar

Girman mako-mako:10-15% na jimlar lokacin horo a cikin Yanki 4, yawanci ana rarrabawa a cikin zaman ƙofa 1-2 a mako.

Yanki 5: Tsakanin VO2max

Yanki 592-96% na saurin CRS (sauri)90-95% Max HR | KARIYA12X 9-10/10

Menene Horon VO2max?

Horon VO2max yana haɓaka ƙarfin motsa jiki-matsakaicin adadin da jikinka zai iya cinye iskar oxygen.Tazarar yanki na 5 ƙoƙari ne mai matuƙar wahala wanda ke ɗaukar mintuna 2-8 waɗanda ke tura ku zuwa kusan madaidaicin ƙarfi mai dorewa. Wadannan ayyukan motsa jiki sun yi rauni, suna buƙatar murmurewa mai mahimmanci, amma suna haifar da haɓaka mai ban mamaki a cikin ƙarfin motsa jiki.

VO2max yana wakiltar rufin injin injin ku. Mai gudu tare da VO2max na 60 ml/kg/min zai iya sarrafa 60 milliliters na oxygen a kowace kilogiram na nauyin jiki a minti daya. Masu tseren nesa na Elite sun mallaki ƙimar VO2max na 70-85 ml/kg/min, suna ba da babban ƙarfin motsa jiki don dorewar babban ƙarfin gudu.

Kwayoyin Halitta

Horon Zone 5 yana haifar da gyare-gyare na musamman idan aka kwatanta da aikin ƙofa:

  • Ƙara VO2max:Haɓakawa na 5-15% mai yiwuwa a cikin shekarar farko na horon VO2max
  • Girman bugun jini:Zuciya tana fitar da ƙarin jini a kowane bugun a matsakaicin ƙarfi
  • Girman Mitochondrial:Babban ƙarfi yana motsa mitochondrial biogenesis a cikin filaye masu saurin jujjuyawa
  • Ƙarfin Anaerobic:Ingantacciyar haƙuri don tarawar lactate
  • Gudun Ƙarshen Ƙarshe:Daidaitawar neuromuscular don gudu da sauri

Wuraren motsa jiki na Zone 5

Matsalolin VO2max Classic

  • 5×1000m @ Yanki na 5 (minti 2-3 farkawa)
  • 8×800m @ taki VO2max (minti 2)
  • Minti 6 × 3 mai wuya (minti 3 mai sauƙi)
  • Jimlar aikin: Minti 15-25 a ƙarfin VO2max

Short VO2max Maimaitawa

  • 12×400m @ Zone 5 (farfadowa 90s)
  • 10×600m @ VO2max (farfadowa 90-120s)
  • Mayar da hankali: Madaidaicin taki a duk maimaituwa - kar a dushe

Hill VO2max Zama

  • 8-10×90 daƙiƙa sama @ Ƙoƙarin Yanki 5 (saukar da dawowa)
  • Minti 6 × 2 sama @ ƙoƙari mai wuya (tafiya / gudu ƙasa)
  • Riba: Matsayin tudu yana rage tasirin tasiri yayin kiyaye ƙarfi

Farfadowa daga Zone 5

⚠️ VO2max Tsakanin Tazara Yana Bukatar Farfaɗo Mai Tsanani

Ayyukan motsa jiki na yanki 5 suna haifar da mafi girman damuwa na horo na kowane nau'in zaman-sau da yawa 200-300+ rTSS. Ƙwararren neuromuscular da gajiya na rayuwa yana buƙatar 48-72 mafi ƙarancin murmurewa kafin aikin motsa jiki na gaba.

Jagororin farfadowa:

  • Bi Sashe na 5 tare da cikakkiyar ranar hutu ko murmurewa Zone 1 cikin sauƙi
  • Jira kwanaki 2-3 kafin ƙofa na gaba ko motsa jiki na VO2max
  • Saka idanuMa'aunin Damuwa na Horon (TSB)don tabbatar da farfadowa kafin ƙoƙari mai tsanani
  • Rage mitar VO2max idan ya gaji na tsawon lokaci

Girman mako-mako:5-10% na jimlar ƙarar horo, yawanci zaman VO2max ɗaya a kowane mako yayin shirye-shiryen takamaiman tsere

Yanki 6: Horon Anaerobic da Sauri

Yanki 6<92% na saurin CRS (mafi sauri)95-100% Max HR | KARIYA12X 10/10

Lokacin Amfani da Yanki 6

Yanki na 6 yana wakiltar duk fitar da sprints da tazarar anaerobic masu ɗaukar daƙiƙa 30 zuwa mintuna 2.Wannan shine matsakaicin ƙoƙarin da ke gudana wanda ke ɗaukar 100% na filayen tsoka da ake samu kuma yana rage shagunan makamashi cikin daƙiƙa. Horon Zone 6 yana da ƙayyadaddun aikace-aikace don masu tsere na nesa amma yana taka takamaiman matsayi a cikin cikakkun shirye-shiryen horo.

Sprints da Gudun Aiki

Horon Zone 6 yana haɓaka ƙarfin neuromuscular da ƙarfin anaerobic ta hanyoyi da yawa:

  • Neuromuscular daukar ma'aikata:Yana koyar da tsarin juyayi don kunna matsakaicin adadin fiber tsoka
  • Ƙarfin Anaerobic:Yana haɓaka tsarin phosphocreatine da glycolytic makamashi
  • Wurin Tsare-tsare:Matsakaicin saurin gudu yana haifar da "ɗakin kai" wanda ke sa saurin tsere ya sami sauƙi
  • Hanyoyi da Dabaru:Shortarancin hanzari (20-30 seconds) yana kula da ingancin neuromuscular

Wuraren Gudun Yanki 6

  • Tafiya:4-8 × 20 seconds gini zuwa kusa-mafi girma gudun (2 min tafiya dawo) — yi amfani da 2-3x kowane mako-zagaye.
  • Short Hills:8 × 30 daƙiƙa mai tsayi mai tsayi mai tsayi (tafiya ƙasa farfadowa)
  • Tsakanin Gudu:6 × 200m gabaɗaya (minti 3-4 cikakken farfadowa)
  • Ayyukan Ƙarshen tsere:4 × 400m @ tseren tsere tare da ƙarewa na 200m

Iyakar Yanki na 6

Masu tseren nisa yakamata suyi amfani da Zone 6 a hankali saboda dalilai da yawa:

  • Rashin Daidaituwar Tsarin Makamashi:tseren da ya fi tsayin mita 800 ya dogara da farko akan makamashin iska, ba anaerobic ba
  • Haɗarin Babban Rauni:Matsakaicin ƙarfi yana zazzage tsokoki na danniya, tendons, da nama mai haɗawa da yawa
  • Ƙarfafa Daidaitawa:Ƙarfin anaerobic ba shine ƙayyadaddun farko don wasan marathon 5K ba
  • Farashin farfadowa:Rashin gajiyar neuromuscular daga aikin Yanki 6 yana daidaita ingancin horo na gaba

Girman mako-mako:Kasa da 5% na jimlar ƙarar horo, da farko azaman matakai da ayyukan haɓaka saurin gudu

Dokokin Horon 80/20

The80/20 tsarin horoyana ba da tsari mai sauƙi don rarraba ƙarfi mafi kyau: ciyar da 80% na lokacin horo a ƙananan ƙananan (Yankuna 1-2) da 20% a babban ƙarfin (Yanki 4-5), yayin da rage girman matsakaici (Yanki 3).

Menene 80/20?

Masanin kimiyyar motsa jiki Dokta Stephen Seiler ya gano cewa ƙwararrun ƴan wasa masu juriya a duk faɗin wasanni-gudu, kekuna, ƙetare-ƙasa, kwale-kwale-suna bin tsarin rarraba ƙarfi iri ɗaya. Ba tare da la'akari da wasanni ba, ƙwararrun ƴan wasan kwaikwayo a duk duniya suna kashe kusan:

  • 75-80%na lokacin horo a ƙasa da matakin aerobic (mai sauƙi)
  • 15-20%na lokacin horo a bakin kofa da ƙarfin VO2max (mai wuya)
  • 5-10%a matsakaicin ƙarfi tsakanin sauƙi da wuya

Wannan rarrabuwar, wanda ake kira "horar da aka yi amfani da shi," yana haifar da tsarin ƙarfin bimodal tare da mafi yawan aiki da sauƙi kuma wasu suna aiki tuƙuru, amma ƙaramin aiki a matsakaicin matsakaici.

Kimiyya Bayan 80/20

Bincike ya nuna akai-akai cewa horo na 80/20 yana samar da ingantaccen aiki idan aka kwatanta da madadin rarrabawa:

🔬 Shaidar Bincike na 80/20

  • Stoggl & Sperlich (2014):Masu gudu masu horarwa da kyau sun inganta tare da horarwa mai ƙarfi (77% mai sauƙi, 23% mai wuya) idan aka kwatanta da mai da hankali kan kofa (46% mai sauƙi, 35% matsakaici, 19% mai wuya) sama da makonni 9
  • Seiler & Kjerland (2006):Ƙwararrun ƙwararrun ƙwararrun ƙetare sun nuna mafi girma VO2max da nasarorin da aka samu tare da horar da ƙofa vs.
  • Esteve-Lanao et al (2007):Ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararru waɗanda ke biye da rarrabawar 80/20 sun haɓaka lokutan 5K sosai fiye da ƴan wasan da suka dace da yin amfani da tsarin kofa mai nauyi.
  • Neal et al (2013):Masu keken keke sun inganta ƙarfin ƙofa na aiki tare da horo mai ƙima fiye da matsakaicin matsakaici mai girma.

Tsarin da ke bayan tasirin 80/20 yana da alaƙa da daidaitawa da farfadowa. Babban ƙarar aerobic (Zone 2) yana gina ƙananan mitochondrial da cibiyoyin sadarwar capillary ba tare da gajiya mai yawa ba. Babban aiki mai ƙarfi (Zones 4-5) yana ba da ƙayyadaddun ƙayyadaddun tsere da haɓaka VO2max. Matsakaicin ƙarfi (Yanki 3) yana haifar da gajiya ba tare da bayar da fa'idodi daban-daban akan horo mai sauƙi ko wahala ba.

Ana aiwatar da 80/20

Fassara ka'idar 80/20 zuwa aikace yana buƙatar horo-musamman horo don gudana cikin sauƙi a cikin sauƙi:

80/20 Tsarin Koyarwa na mako-mako

Misali: Mai gudu tare da horo na sa'o'i 8 kowane mako

  • Sauƙi (80% = 6.4 hours):4-5 yana gudana a Yankuna 1-2, gami da dogon gudu ɗaya
  • Mai wuya (20% = 1.6 hours):Ayyukan motsa jiki 1-2 suna haɗa ƙofa (Zone 4) ko VO2max (Zone 5) tazara tare da dumama/sanyi.
  • Rarraba:Litinin-Alhamis-Asabar wuya, sauran kwanaki masu sauki ko hutawa

📋 Misalin Makon Horo 80/20

  1. Litinin:60 min Yanki na 2 mai saurin motsa jiki (mai sauƙi)
  2. Talata:Ƙofar: 15 min dumama + 4 × 1600m @ Yanki 4 (minti 2 farfadowa) + 10 min sanyi ( jimlar awa 1.6, 30 min mai wuya)
  3. Laraba:45 min Yanki na 2 yana gudu (mai sauƙi)
  4. Alhamis:VO2max: 15 min dumama + 8 × 800m @ Yanki 5 (farfadowa min 2) + 10 min sanyi ( jimlar awa 1.5, 20 min mai wuya)
  5. Juma'a:Huta ko 30 min Yanki 1 farfadowa na zaɓi na zaɓi
  6. Asabar:90-120 min Zone 2 dogon gudu (mai sauƙi)
  7. Lahadi:60 min Zone 2 mai sauƙin gudu

Jimlar:~ Awanni 8, mintuna 50 aiki tuƙuru (20%), 6.5+ sauƙaƙan sa'o'i (80%)

Kuskure 80/20 na gama gari

⚠️ Me yasa Yawancin Masu Gudu ke kasawa a 80/20

Dokar 80/20 tana da sauƙi amma yawancin masu gudu ba da gangan suna keta shi ta hanyar kurakurai guda uku:

  1. Yankin Gudu 2 Yayi Wuya:Sauƙaƙe yana shiga cikin matsakaicin matsakaicin Zone 3, yana zama "matsakaici-wuya" maimakon sauƙi da gaske.
  2. Ba Wahala Mai Wahala A Ranaku Masu Wuya ba:Ƙofa da ayyukan motsa jiki na VO2max ba su kai ga ƙarfin da aka nufa ba, suna zama ɗaukaka na ɗan lokaci.
  3. Tasirin Gudun Rukuni:Matsi na zamantakewa yana matsawa cikin sauƙi gudu cikin sauri - kuna daidaita saurin ƙungiyar cikin rashin sani
  4. Juriya na Ego:Gudun gaske cikin sauƙi yana jin "a hankali sosai" idan aka kwatanta da abokan aikin horarwa ko shafukan sada zumunta

Magani:Yi amfani da ma'anar yanki na haƙiƙa dagaGwajin CRS. Amince da kimiyya. Yi sannu a cikin kwanaki masu sauƙi. Gudu bisa doka da ƙarfi a cikin kwanaki masu wahala. Yi watsi da kwatancen da ba shi da mahimmanci ga wasu - yankunan ku na sirri ne.

Fahimtar yadda horon 80/20 ke haɗawa daka'idojin lokaci-lokaciyana taimakawa tsarin horo na watanni da yawa yana toshewa cewa daidaita girman, ƙarfi, da farfadowa.

Horar da Batsa: Matsala Biyu

Horar da aka yi amfani da itayana wakiltar ƙayyadaddun aiwatarwa na ka'idodin 80/20 tare da ma fi girma girma akan guje wa matsakaicin ƙarfi (Yanki 3). Samfurin da aka yi amfani da shi yana mai da hankali kan horarwa a "sanduna" guda biyu - mai sauqi sosai (Zone 1-2) kuma mai wuyar gaske (Zone 4-5) - yayin da yake rage duk abin da ke tsakanin.

Menene Horon Polarized?

Horowar da aka yi amfani da shi yana raba ƙarfi zuwa yankuna uku kuma yana tsara takamaiman rarrabawa:

  • Yanki 1 (Ƙarancin Ƙarfin):Ƙarƙashin ƙofar lactate na farko / ƙofar aerobic. Duk mai sauƙin gudu. Manufar: 75-80% na lokacin horo
  • Yanki 2 (Matsakaicin Ƙarfin):Tsakanin bakin kofa na aerobic da bakin lactate. Yanayin ɗan lokaci/tsayayyen hali. Manufar: <10% na lokacin horo
  • Yanki 3 (Mai Girma):Sama da ƙofar lactate gami da bakin kofa da VO2max. Manufar: 15-20% na lokacin horo

Lura: Waɗannan “yankunan da aka raba” sun bambanta da tsarin yanki 6. Yanki na 1 na Polarized ya ƙunshi Yankunan mu 1-2, yayin da yanki na 3 ya haɗa da Yankunan mu 4-5.

Polarized vs Pyramidal

Akwai nau'ikan ƙarfin horo na farko guda biyu: polarized da pyramidal. Fahimtar bambance-bambance yana taimakawa wajen zaɓar hanyoyin da suka dace:

SamfuraSauƙaƙe ƘaraMatsakaicin ƘaraƘarfin ƘarfiMafi kyawun Ga
Polarized75-80%<10%15-20%Na gaba masu gudu, manyan nisan nisan tafiya, fitattun yan wasa
Dala70-75%15-20%10-15%Masu tsere na tsaka-tsaki, horar da marathon
Ƙofar50-60%30-35%5-10%Gabaɗaya ba a ba da shawarar juriya ba

Horon da aka yi amfani da shi yana nuna fa'idodi ga masu gudu waɗanda ke da babban juzu'in horo waɗanda za su iya ɗaukar buƙatun dawo da babban taro sau biyu-mako-mako. Rarraba pyramidal yana aiki mafi kyau ga masu gudu tare da ƙayyadaddun lokacin horo ko waɗanda ke gina tushen dacewa.

Wanene Ya Kamata Yi Amfani da Polarized?

Horon da aka yi amfani da shi ya dace da takamaiman bayanan mai gudu:

  • Babban Juyin Mako:Masu gudu suna horar da 70+ km / mako (mil 45+) tare da kafaffen tushe na motsa jiki
  • Manyan 'Yan wasa:Masu tsere masu gasa tare da ƙwarewar horarwa na shekaru 2+
  • Ƙarfin Farko:’Yan wasan da ke murmurewa da sauri daga ƙoƙarce-ƙoƙarce kuma za su iya ɗaukar lokaci mai tsanani 2 kowane mako
  • Mayar da hankali na tsere:Masu gudu suna ba da fifikon wasan marathon-rabi na 5K maimakon nesa mai nisa
  • Ingancin Sama da Junk Miles:'Yan wasan da suka fi son ƴan ƙanƙanta, mafi ingancin zaman wahala vs.m matsakaici kokarin

Horon da aka yi amfani da shi shinebamanufa don farawa, masu gudu da ke dawowa daga rauni, ko 'yan wasa tare da iyakacin lokacin horo waɗanda ke buƙatar ƙarin matsakaicin ƙarfin ƙarfi.

Rarraba Shiyya ta Race Distance

Mafi kyawun rarraba yankin horo ya bambanta ta nisan tseren manufa. Horon 5K yana buƙatar ƙarin aikin VO2max, yayin da horon marathon ya jaddada tushen aerobic da kofa. Fahimtar waɗannan bambance-bambance yana taimakawa tsarin horo na musamman ga manufofin ku.

Yankunan horo na 5K

5K tseren suna buƙatar babban VO2max da ƙarfin anaerobic.Rarraba horarwa yana juyawa zuwa Zone 5 idan aka kwatanta da nisa mai tsayi:

  • Yanki 1-2 (Sauƙi):60-70% na girma - har yanzu rinjaye amma kasa da horon marathon
  • Yanki 3 (Tempo):10-15% na ƙarar - ƙayyadaddun ƙayyadaddun tseren tsere
  • Yanki na 4 (Matsakaici):10-15% na girma - yana inganta rufin taki mai dorewa
  • Yanki 5 (VO2max):10-15% na girma-mai mahimmanci don aikin 5K
  • Yanki 6 (Guri):5% na girma - ci gaban neuromuscular

Makon Horarwa Mai Hankali 5K

  • Litinin:45 min Yanki 2 mai sauƙi
  • Talata:VO2max: 8×800m @ Yanki 5
  • Laraba:40 min Yanki 2 + 6 matakai
  • Alhamis:Matsakaicin iyaka: 5×1000m @ Zone 4
  • Juma'a:Huta ko Minti 30 Yanki 1
  • Asabar:Lokaci: 3×10 min @ Yanki 3
  • Lahadi:75 min Zone 2 dogon gudu

Yankunan Horo 10K

10K horo yana daidaita ma'auni na aiki tare da haɓaka VO2max:

  • Yanki 1-2 (Sauƙi):65-75% na girma
  • Yanki 3 (Tempo):10-15% na ƙarar - tazara tsakanin tsere
  • Yanki na 4 (Matsakaici):12-18% na ƙarar - mayar da hankali na farko don 10K
  • Yanki 5 (VO2max):5-10% na ƙarar - yana kula da saurin ƙarshen-ƙarshen
  • Yanki 6 (Guri):<5% na ƙarar—tafiya kawai

Yankunan Marathon Rabin

Horon rabin marathon yana jaddada ƙofa da aikin ɗan lokaci:

  • Yanki 1-2 (Sauƙi):70-75% na girma
  • Yanki 3 (Tempo):15-20% na girma - ƙayyadaddun saurin tsere mai mahimmanci
  • Yanki na 4 (Matsakaici):10-15% na girma - yana inganta ci gaba mai dorewa
  • Yanki 5 (VO2max):5% na girma - yana kula da ikon aerobic
  • Yanki 6 (Guri):<5% na ƙarar-ƙananan

Yankunan Horon Marathon

Horon Marathon yana ba da fifikon tushe na aerobic da kofa, rage girman VO2max:

  • Yanki 1-2 (Sauƙi):75-80% na girma - tushen aerobic yana da mahimmanci
  • Yanki 3 (Tempo):15-18% na ƙarar-marathon taki
  • Yanki na 4 (Matsakaici):5-10% na ƙarar - iyakance amma mahimmanci
  • Yanki 5 (VO2max):<5% na ƙarar-mafi ƙarancin lokacin horon marathon kololuwa
  • Yanki 6 (Guri):<5% na ƙarar - matakan don kiyaye neuromuscular

Makon Horar da Mayar da Hannun Marathon

  • Litinin:60 min Yanki 2 mai sauƙi
  • Talata:Tempo: 2×20 min @ Yanki 3 (tafin marathon)
  • Laraba:50 min Zone 2 farfadowa
  • Alhamis:Ƙaddamarwa: 3 × 2000m @ Zone 4
  • Juma'a:Huta ko Minti 30 Yanki 1
  • Asabar:20K+ Zone 2 dogon gudu tare da 5K @ gudun marathon na ƙarshe
  • Lahadi:60 min Yanki 2 mai sauƙi

Kulawa da Daidaita Yankuna

Yankunan horo ba su tsaya ba-suna tasowa yayin da dacewa ta inganta. Gwaji na yau da kullun da daidaitawa yana tabbatar da cewa yankunan ku sun kasance daidai kuma horo yana ci gaba da daidaita tuƙi.

Lokacin sake gwada Yankunan

Sake gwada nakuGudu Mai Muhimmancikowane mako 6-8 yayin matakan horo mai aiki. CRS ɗinku yakamata ya inganta (samun sauri) yayin da dacewa ta haɓaka, yana buƙatar sake lissafin yanki don kula da ingantattun horon horo.

Halin sake gwadawa na wajibi:

  • Bayan Hutun Horarwa:Duk wani katsewa> makonni 2 (rashin lafiya, rauni, hutu) yana buƙatar sake gwadawa
  • Manyan Canje-canjen Natsuwa:Sabbin lokutan PR suna ba da shawarar daidaitawa mai mahimmanci
  • Rashin daidaiton Yanki:Takun horarwa akai-akai yana jin sauki sosai ko wuya
  • Canje-canjen Mataki:Motsawa daga tushe zuwa ginawa zuwa mafi girman matakan horo
  • Kowane Makonni 8 Mafi Girma:Gwaji na yau da kullun yana bin ci gaba da daidaita yankuna

Alamun Yankunan Bukatar Gyara

Tsakanin sake gwadawa na yau da kullun, saka idanu akan alamun cewa yankuna sun zama tsoho:

🚨 Alamomin Gargaɗi: Yankuna suna buƙatar ɗaukakawa

  • Yanki na 2 yana jin Sauƙi sosai:Tafin tattaunawa yana buƙatar ƙoƙari na hankali don tsayawa a hankali- kun fi dacewa fiye da yadda yankunan ku ke tunani
  • Matsakaicin Matsakaicin Yana Jin Ba Zai yuwu ba:Ba za a iya kammala tazara na Yanki 4 da aka ba da izini ba - yankuna na iya zama masu tsauri ko kuma kun gaji
  • Matsanancin Kiwon Zuciya:HR akai-akai 5-10 bpm ƙasa a cikin taki ɗaya yana nuna ingantacciyar dacewa
  • Ayyukan tsere:Lokutan tsere suna da sauri da sauri fiye da yadda yankuna ke hasashen-kofin ku ya inganta
  • Gajiya na yau da kullun:Jin gajiya koyaushe duk da bin wuraren da aka tsara - na iya nuna yawan horo ko rashin lafiya

Amfani da Run Analytics don Bibiyar Yanki

Run Analytics tana sarrafa bin diddigin yanki ta hanyar nazarin kowane motsa jiki da ƙididdige rarraba lokaci-cikin yanki. app:

  • Yankunan Lissafi ta atomatik:Shigar da sakamakon gwajin CRS, karɓi keɓaɓɓen tsarin yanki 6 nan take
  • Waƙoƙi Lokaci-in-Zone:Dubi rarraba mako-mako - kuna bin 80/20 ko horar da 60/40 da gangan?
  • Faɗakarwa don Sake gwadawa:Ƙaddamarwa lokacin da makonni 8 suka wuce tun gwajin CRS na ƙarshe
  • Sirri-Tsarin Farko:Duk lissafin yanki yana faruwa a gida akan na'urarka-babu loda girgije
  • Bayanan Yanki na fitarwa:Raba rahotannin yanki tare da masu horarwa a cikin CSV, JSON, ko tsarin PDF

Fahimtar yadda yankuna ke haɗawa daHorar Da Maki Makiyana ba da cikakken hoto na ƙarfin horo da buƙatun dawowa.

Gujewa Matsalolin Horon Yanki

Hatta ’yan tseren da suka fahimci yankunan horo suna yin kura-kurai da za su iya ɓata tasirin horo. Ganewa da gyara waɗannan kurakuran yana canza horon yanki daga ka'idar zuwa nasarorin aiki.

Gudun Yanki 2 Yayi Wuya

Kuskuren gama gari kuma mafi lalacewa:Gudun Zone 2 tushe yana gudu da sauri.Wannan kuskuren ya yawaita don haka ya cancanci a ba da muhimmanci:

⚠️ Matsalar Zone 2

Nazarin da aka yi amfani da masu lura da bugun zuciya ya nuna kashi 80 cikin 100 na masu gudu ba da gangan ba suna gudanar da "sauki" a matsakaicin matsakaici (Zone 3). Wannan yana haifar da matsaloli guda uku:

  1. Abubuwan da aka rasa na Aerobic:Matsakaicin tsanani baya samar da isasshen girma don ci gaban mitochondrial da capillary
  2. Cikakkun Farfaɗowa:Gudun yanki na 3 yana haifar da gajiya wanda ke daidaita ayyukan motsa jiki na gaba
  3. Hadarin Horarwa:Matsakaicin matsakaici na lokaci-lokaci yana tara damuwa da sauri fiye da yadda jikinka zai iya daidaitawa

Gyara:Gudu Zone 2 a cikin saurin tattaunawa. Ya kamata ku iya yin magana cikakke jimloli. Ya kamata a yi numfashi ta hanci. Idan ba za ku iya magana cikin kwanciyar hankali ba, kuna tafiya da wuya. Sannu a hankali - kwazon ku na iya cutarwa amma lafiyar ku zai inganta.

Ba Isasshen Sauƙi Gudu ba

Mai alaƙa da Gudun Yanki 2 da wahala sosai: kawai rashin yin isasshen ƙarar sauƙi. Masu tseren Elite suna ciyar da 70-80% na lokacin horo cikin sauƙi don kyakkyawan dalili - gyare-gyaren motsa jiki na buƙatar ƙararrawa, kuma ƙarfi mai sauƙi kawai yana ba da isasshen ƙarar ba tare da rushewa ba.

Magani:Bibiyar rarraba yankin mako-mako. Yi lissafin adadin lokacin horo a Yankuna 1-2. Idan ƙasa da 70%, ƙara ƙarin sauƙi mai sauƙi ko rage gudu masu gudana. Ingancin motsa jiki mai wahala yana da mahimmanci, amma ƙarar sauƙi yana gina tushen aerobic wanda ke tallafawa duk horo mai wahala.

Tsallake Yankunan Farfadowa

Yawancin masu tsere masu gasa suna kallon farfadowa na Yanki 1 a matsayin "mil takarce" waɗanda ba sa ba da gudummawa ga dacewa. Wannan ya rasa manufar - Yanki na 1 yana haɓaka farfadowa tsakanin ƙoƙari mai wuyar gaske, yana ba ku damar horar da ƙarfi lokacin da tsanani ya shafi.

Magani:Haɗe da 20-30 minti 20-30 farfadowa da na'ura na Zone 1 yana gudana ranar bayan ƙofa ko motsa jiki VO2max. Wadannan zaman dawo da aiki suna inganta kwararar jini, share sharar gida, da kuma rage ciwon tsoka fiye da cikakken hutawa yayin ƙara ƙarancin horo.

Kammalawa da Matakai na gaba

Yankunan horo suna canza gudu daga tarawar nisan nisan sabani zuwa ci gaban motsa jiki na tsari. Tsarin 6-zone yana ba da madaidaicin da ake buƙata don ƙaddamar da ƙayyadaddun gyare-gyare na musamman-Zone 2 don tushen aerobic, Zone 4 don kofa, Yanki 5 don VO2max-yayin da tsarin 80/20 da ka'idodin horo na polarized ya tabbatar da mafi kyawun rarrabawa.

Muhimman ƙa'idodi don tunawa:

  • Keɓance Yankunanku:AmfaniGwajin CRSdon ƙididdige sahihan yankuna, daidaikun mutane-ba jeri-jefi na taki ba
  • Girmama Yanki 2:Ku ciyar da 60-70% na lokacin horo da gaske mai sauƙi - wannan yana gina ƙarfin motsa jiki wanda ke tallafawa duk sauran horo.
  • Sanya Kwanaki masu wahala:Lokacin yin bakin kofa ko aikin VO2max, ƙaddamar da ƙarfin da aka tsara - kar a sanya shi "nauyi mai wuya"
  • Bi 80/20:80% mai sauƙi (Yanki na 1-2), 20% mai wuya (Yanki 4-5), matsakaicin matsakaici (Zone 3)
  • Sake gwadawa akai-akai:Sabunta yankuna kowane mako 6-8 kamar yadda dacewa ta inganta

Matakan Aiki:

  1. Yigwajin CRSdon kafa ƙofa na yanzu da lissafin keɓaɓɓun yankuna
  2. Binciken horon kwanan nan - kuna bin 80/20 ko kuna yin matsakaicin matsakaicin 60/40 da gangan?
  3. Tsarin mako horo na gaba tare da bayyanannun maƙasudin yanki don kowane motsa jiki
  4. Bibiyar rarraba yankin mako-mako-daidaita idan an karkata zuwa matsakaicin matsakaici mai yawa
  5. Zazzage Run Analytics don bibiyar yanki ta atomatik dakula da nauyin horo

Shirya don horarwa tare da keɓaɓɓun yankuna?

Zazzage Run Analytics Kyauta

Gwajin kyauta na kwanaki 7 • Sirri-hannun sa ido na farko • Lissafin yanki na tushen CRS atomatik

Gudun Yankunan Horowa: Tambayoyin da ake yawan yi

Menene yankunan horo 6 masu gudana?

Yankunan horo guda 6 su ne:Yanki 1 (farfadowa, 108%+ CRS taki)don farfadowa mai aiki;Yanki 2 (Tsarin Aerobic, 104-108% CRS)don gina jimiri;Yanki 3 (Tempo, 99-103% CRS)don ci gaba da gudana;Yanki na 4 (Kofa, 96-100% CRS)don horar da kofa na lactate;Yanki 5 (VO2max, 92-96% CRS)don manyan tazara; kumaYanki 6 (Anaerobic, <92% CRS)ga sprints da gudun aiki. Kowane yanki yana hari da takamaiman daidaitawar yanayin jiki.

Ta yaya zan lissafta yankunan horo na?

Yi ƙididdige wuraren horarwa ta farko ta ƙayyade nakuGudun Mahimmanci (CRS)ta hanyar gwajin gwaji na 5K + 3K. CRS yana wakiltar mashigin motsin motsinku. Duk yankuna sune kaso na CRS: Yanki 2 shine 104-108% na CRS (hankali), Yanki 4 shine 96-100% na CRS (kofa), Yanki 5 shine 92-96% na CRS (mai sauri). Yi amfani da kalkuleta na CRS kyauta a Run Analytics don samun keɓaɓɓen yankunan ku nan take.

Menene horon Zone 2?

Horon Zone 2 yana da sauƙin motsa jiki a cikin saurin tattaunawa (60-70% max bugun zuciya).Wannan yanki na tushe yana gina ƙananan mitochondrial, cibiyoyin sadarwa na capillary, da ƙarfin iskar oxygenation mai mai. Masu tseren gwanaye suna ciyar da kashi 60-70% na lokacin horo a Yanki na 2. Ya kamata ya ji sauƙi don magana cikakke jimloli da numfashi ta hanci. Yanki na 2 yana gina tushen iska wanda ke tallafawa duk sauran horo.

Me yasa Zone 2 yake da mahimmanci?

Yanki na 2 yana da mahimmanci saboda yana gina ƙarfin motsa jiki-tushen duk aikin jimiri. Gudun yanki na 2 yana haɓaka ƙarancin mitochondrial (samar da makamashin salula), yana haɓaka hanyoyin sadarwa na capillary (bayar da iskar oxygen), yana haɓaka oxidation mai mai (tsarin glycogen), kuma yana haifar da juriyar juzu'in da ake buƙata don babban nauyin horo. Ba tare da isassun tushe na Yanki na 2 ba, horo mai wahala yana haifar da wuce gona da iri maimakon ingantawa. Yi la'akari da Zone 2 azaman gina injin da ke sa saurin gudu ya yiwu.

Menene ka'idar 80/20 a cikin gudu?

The80/20 tsarin horoyana nufin ciyar da 80% na lokacin horo a ƙananan ƙananan (Yanki 1-2 mai sauƙi mai sauƙi) da 20% a babban ƙarfin (Yanki na 4-5 da VO2max), yayin da rage girman matsakaici (Zone 3). Bincike akai-akai yana nuna horo na 80/20 yana samar da ingantattun ingantattun ayyuka idan aka kwatanta da horo tare da matsakaicin matsakaici. Fitattun ƴan wasa masu juriya a duk faɗin wasanni a zahiri suna yin nauyi zuwa rarraba ƙarfi 80/20.

Shin zan yi takara a Zone 3?

Yanki na 3 (Gudun lokaci) yana da takamaiman aikace-aikace amma yakamata a iyakance shi zuwa 15-20% na horo na mako-mako. Yanki 3 da yawa yana haifar da "matsakaicin tarko" - kuna horarwa da wahala don gina tushen iska (Zone 2) amma bai da wahala don daidaitawa takamaiman matakin tseren (Zone 4). Yi amfani da Yanki 3 da dabara don aikin gudun marathon da takamaiman aikin ɗan gajeren lokaci, amma guje wa barin sauƙin gudu zuwa Zone 3 bisa kuskure.

Sau nawa ya kamata in yi motsa jiki na Zone 4?

Yi1-2 Zone 4 motsa jiki kofa kowane makoa lokacin ginawa da kololuwar matakan horo. Kowane zaman ƙofa yana haifar da mahimmancidamuwa horo (150-250 rTSS)yana buƙatar 48-72 hours farfadowa kafin ƙoƙari na gaba. Yayin matakan ginin tushe, rage zuwa zaman kofa ɗaya kowane kwanaki 10-14. Koyaushe ba da damar isassun murmurewa-yin motsa jiki na kofa lokacin da gajiya yana haifar da rashin ingancin horo kuma yana ƙara haɗarin rauni.

Menene horon polarized?

Horon da aka yi amfani da shi yana jaddada matsananciyar ƙarfi biyu— mai sauqi (Yanki na 1-2) kuma mai wuyar gaske (Zone 4-5) —yayin rage matsakaicin ƙarfi (Zone 3). Rarraba yawanci 75-80% mai sauƙi, ƙasa da 10% matsakaici, kuma 15-20% mai wuya. Horowar da aka yi amfani da shi yana aiki mafi kyau ga ƙwararrun masu gudu tare da babban nisan mako-mako (kilomita 70+ a mako) waɗanda za su iya ɗaukar buƙatun dawo da babban taro sau biyu-mako-mako. Yana wakiltar yanayin ƙarfin da ƙwararrun ƴan wasa masu juriya suka ɗauka a zahiri.

Ta yaya yankunan horo suka bambanta da nisan tsere?

Yankunan horo suna canzawa ta nisan tsere:5k tarbiyaya haɗa da ƙarin aikin Zone 5 VO2max (10-15% na ƙarar);10K horoya jaddada iyakar Yanki 4 (12-18%);horon rabin marathonyana ƙaruwa aikin ɗan lokaci na Yanki 3 (15-20%);horon marathonyana haɓaka tushen aerobic Zone 2 (75-80%). Duk nisa yana kiyaye 60-80% mai sauƙin gudu, amma rarraba aiki tuƙuru yana canzawa zuwa ƙarfin da ya fi dacewa da buƙatun tsere.

Zan iya amfani da taki maimakon bugun zuciya don yankuna?

iya—yankuna tushen taki dagaGwajin CRSsun fi daidai fiye da bugun zuciyadon horon tazara. Yawan bugun zuciya yana ɗaukar mintuna 1-3 yayin canje-canje masu ƙarfi, yana sa ya zama mara kyau don gajeriyar maimaitawa. Har ila yau, bugun zuciya ya bambanta tare da zafi, gajiya, ruwa, da rashin lafiya ba tare da ƙoƙari na gaske ba. Yi amfani da taki azaman alamar ƙarfin farko don tazara da aikin kofa. Yawan bugun zuciya yana aiki mafi kyau don tsayin tsayin daka na Zone 2 yana gudana inda saurin ya bambanta da ƙasa.

Sau nawa zan gwada yankuna na?

Sake gwada nakuGudu Mai Muhimmancikowane6-8 makonniyayin horarwa mai aiki don sabunta yankuna yayin da dacewa ke inganta. Hakanan sake gwadawa bayan: horo ya ƙare fiye da makonni 2 (rauni / rauni), manyan wasan kwaikwayo na PR suna ba da shawarar daidaitawa mai mahimmanci, sauye-sauyen lokaci (tushe don ginawa zuwa kololuwa), ko lokacin da aka ba da izini akai-akai suna jin daɗi sosai ko da wahala. Yankunan da aka sabunta sun tabbatar da horarwa na ci gaba da samar da abin da ya dace.

Menene babban kuskure tare da yankunan horo?

Babban kuskure shineGudun Zone 2 (mai sauƙi) yana aiki da ƙarfi sosai, barin su su shiga cikin matsakaicin ƙarfi Zone 3. Nazarin ya nuna 80% na masu gudu suna yin wannan kuskure. Gudun sauƙi yana da wuyar gaske yana hana daidaitawar motsa jiki (buƙatar ƙarin ƙara a cikin sauƙi na gaske), yana daidaita farfadowa (gajiya ta taru), kuma yana haifar da haɗarin wuce gona da iri. Magani: Gudu Zone 2 a saurin tattaunawa inda numfashin hanci zai yiwu. Idan ba za ku iya yin cikakken jimloli ba, rage gudu. Gudu mai sauƙi da gaske yana gina tushen aerobic wanda ke ba da damar yin tsere cikin sauri.

Shin Run Analytics yana lissafin yankuna na ta atomatik?

iya—Run Analytics yana lissafin keɓaɓɓen tsarin yanki 6 naka ta atomatiklokacin da kuka shigar da sakamakon gwajin CRS. Aikace-aikacen yana ba da madaidaicin jeri na kowane yanki, yana bin lokaci-cikin-shiyya don kowane motsa jiki, yana nuna girman girman mako-mako (Shin kuna bin 80/20?), da faɗakarwa lokacin da makonni 8 suka wuce tun daga ƙarshe. Duk aiki yana faruwa a gida akan na'urarka tare da cikakken sirri. Zazzage Run Analytics don bibiyar yanki ta atomatik dahoro nauyi management.

Abubuwan da ke da alaƙa

Gwajin CRS & Kalkuleta

Yi gwajin Gudun Mahimmanci kuma nan take lissafta wuraren horo na keɓaɓɓen ku tare da kalkuleta ɗin mu kyauta.

Yi lissafin Yankuna →

Horar da Load Management

Koyi yadda ƙarfin yanki ke shafar Makin Damuwa na Koyarwa (TSS) da sarrafa nauyin horo gabaɗaya tare da CTL/ATL/TSB.

Jagorar lodin horo →

Ma'aunin Aiki

Fahimtar yadda yankunan horo ke haɗuwa tare da VO2max, lactate ƙofa, da ma'aunin tattalin arziki.

Jagorar Ma'auni →

Zaman horo

Tsara tubalan horo na watanni da yawa ta amfani da ƙa'idodin rarraba yanki don tushe, ginawa, da matakan kololuwa.

Jagorar Tsara Lokaci →

Kayan aikin Calculator Zone

Yi amfani da lissafin horon yanki na gaggawa don ganin duk yankuna 6 daga gwajin ku na kwanan nan ko tseren ku.

Maganar Yanki →

Bayanin App na Run Analytics

Gano yanki ta atomatik, bin sawun lokaci-cikin-shiyya, da takamaiman nauyin horo na yanki don kowane motsa jiki.

Sauke App →

Shirya don ƙware horo na tushen yanki?

Zazzage Run Analytics Kyauta

Keɓaɓɓun yanki na farko-hannun sa ido • Yankunan tushen CRS na keɓaɓɓen • Bincike na atomatik 80/20

Expertly Reviewed by

This content has been written and reviewed by a sports data metrics expert to ensure technical accuracy and adherence to the latest sports science methodologies.

Yankunan Horarwa da Karfi: Dokar 80/20 da Sarrafa Yanki

Koyi yadda ake amfani da yankunan horarwa 5 yadda ya kamata. Fahimci sarrafa karfi, dokar 80/20 da guje wa horarwa mara amfani.

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