Yankunan Horowa Masu Gudu: Cikakken Jagora zuwa Horowan Yanki

Name: Run Analytics
Author: AnalyticsZone Team

Yankunan horo masu gudana don ingantaccen aiki. Koyi Gudun Yanki na 2, horon kofa, da yadda za a gina ginin ku na aerobic tare da keɓaɓɓun yankuna masu ƙarfi.

🎯 Key Takeaways

6 yankunan horoJagorar ƙarfin gudu daga farfadowa zuwa sprints anaerobic
Zone 2 yana gudana(60-70% na horo) yana gina ginin ku na aerobic da jimiri tushe
Keɓaɓɓen zuwa CRS(Mahimman Gudun Gudun Mahimmanci) - ba sigogin taki ba
Horon kofa na Zone 4yana inganta haɓakar lactate don saurin ci gaba
Kalkuleta kyautanan take ke tantance yankunan ku daga 1200m da 3600m sau

Menene Yankunan Horar da Gudu?

Gudun horo zonesan ayyana ma'anar ƙarfi a kimiyyance bisa na kuGudun Mahimmanci (CRS)- your aerobic bakin kofa taki. Kowane yanki yana haifar da takamaiman gyare-gyaren physiological, daga ginin tushe na aerobic a cikin Zone 2 zuwa ci gaban VO₂max a Zone 5. Yankunan horo suna kawar da zato kuma tabbatar da cewa kowane motsa jiki yana da tabbataccen manufa, ko kuna gini juriya ko haɓaka takamaiman gudun tsere.

Gaggauta Magana: Takaitaccen Yankunan Horo

Yanki	Mayar da hankali	% na CRS	Farashin HR	Misalin motsa jiki	% mako
Yanki 1	Farfadowa	> 108%	50-60%	20 min mai sauƙin dawo da gudu	10-20%
Yanki 2	Aerobic Base	104-108%	60-75%	Gudun tattaunawa na mintuna 60-90	60-70%
Yanki 3	Tempo	99-103%	75-85%	3 × 10 min @ takin lokaci	15-20%
Yanki 4	Ƙofar	96-100%	85-92%	4 × 1 mil @ taki CRS	10-15%
Yanki 5	VO₂max	92-96%	92-96%	6×800m @ VO₂max taki	5-10%
Yanki 6	Anaerobic	<92%	96-100%	10×100m duk-fita sprints	2-5%

Me yasa Horon Tushen Yanki yake Aiki

Horowa ta hanyar "ji" ko tsararrun matakan taki ya gaza saboda:

Physiology na mutum ɗaya ya bambanta:Takin 7:00/mile yana da sauƙi ga ƙwararrun masu gudu amma mafi girma don masu farawa
RPE ba abin dogaro bane:Ƙoƙarin da aka gane yana canzawa tare da gajiya, ruwa, da muhalli yanayi
Matsakaicin jeri-ka-noke sun rasa mafarin ku:Ayyukan motsa jiki-cutter sun yi watsi da lactate ɗin ku na musamman bakin kofa
Babu takamaiman daidaitawa:Takin bazuwar yana haifar da sakamako bazuwar-babu wanda aka yi niyya physiological kara kuzari

Yankunan horo na tushen CRS sun warware wannanta hanyar keɓance kowane ƙarfi zuwa ilimin halittar ku. A Zone 2 motsa jiki na motsa jiki na motsa jiki yana haifar da daidaitawa iri ɗaya ko CRS na ku 6:00/mil ko 10:00/mil. Koyi yadda akelissafin CRS na sirri da horo yankuna.

🎯 Mabuɗin Ƙa'idar: Dangantakar Juriya

A cikin gudu, ana auna taki kamarlokaci ta nisa. Saboda haka:

Mafi girma % na CRS = SINKAI taki(mafi sauƙi, Yanki 1-2)
Ƙananan % na CRS = KYAUTA(mafi wuya, Yanki 4-5)

Wannan shinesabanin wasanni na tushen iko kamar hawan kekeinda mafi girma% = wuya. Ka yi tunani: "108% CRS taki" = 8% a hankali fiye da bakin kofa.

Yankunan Horar da Gudu guda 6

Yanki	Suna	% na CRS Taki	Misali na CRS 4:00/km	KIYAYE12X	Manufar Jiki
1	Farfadowa	> 108%	>4:20/km	2-3/10	Farfadowa mai aiki, gyare-gyaren fasaha, dumi / sanyi
2	Aerobic Base	104-108%	4:10-4:20/km	4-5/10	Gina ƙarfin motsa jiki, ƙarancin mitochondrial, oxidation mai mai
3	Tempo	99-103%	3:58-4:07/km	6-7/10	Babban ƙarfin aerobic mai ƙarfi, ingantaccen neuromuscular
4	Ƙaddamarwa (CRS)	96-100%	3:50-4:00/km	7-8/10	Inganta ƙofa na lactate, mai ƙarfi mai ƙarfi
5	VO₂max	92-96%	3:41-3:50/km	9/10	VO₂max ci gaban, ikon aerobic
6	Anaerobic / Speed	<92%	<3:41/km	10/10	Ƙarfin anaerobic, ajiyar sauri, daukar ma'aikata neuro

Yanki 1: Farfadowa

Yanki 1> 108% na taki CRSKARIYA12X 2-3/10

Manufar

Farfadowa mai aiki, aikin fasaha, dumi, sanyi. Yanki na 1 yana inganta yaduwar jini don gyaran tsoka ba tare da ƙirƙirar ƙarin damuwa horo. Ba a yi amfani da shi don samun nasarar motsa jiki ba - sabuntawa ne kawai.

Alamar Jiki

Yawan zuciya: 50-60% na matsakaicin
Lactate: <1.5 mmol/L (da kyau a ƙasa da kofa)
Numfasawa: Mai yiwuwa numfashin hanci, saurin tattaunawa
Ji: Ƙoƙari, na iya kiyayewa har abada

Misali Workouts

Zaman farfadowa

15-20 min ci gaba da gudana @ Zone 1 (mayar da hankali: tsayin tsayi)
6×50m drills (high gwiwoyi, butt kicks, A-skip) @ kokarin Zone 1
Minti 5 cikin sauƙin tafiya / jog sanyi @ Yanki 1

Juzu'i na mako-mako

10-20% na jimlar girma(dumi-ups, sanyi-downs, kashe-rana gudu gudu)

Yanki 2 Gudu: Ginin Tushen Aerobic

Yanki 2104-108% na CRS takiKARIYA12X 4-5/10

Manufar: Tushen Juriya

Gudun Zone 2 shine tushen duk horon juriya.Wannan ginin tushe na aerobic yankin yana haɓaka ƙarancin mitochondrial, cibiyoyin sadarwa na capillary, ƙarfin oxidation mai mai, da enzymes na aerobic. Gudun yanki na 2 shine inda aka gina ingantaccen motsa jiki na motsa jiki - yankin "mai ban sha'awa" wanda ke samar da zakarun kuma yana gina tushen jimiri ga duk sauran horo.

🏃 Me yasa Zone 2 Gudu Yafi Muhimmanci

Elite masu gudu suna ciyarwa60-70% na lokacin horoa Zone 2. Wannan ginin tushe na aerobic yankin:

Yana ƙara yawan mitochondrial (samuwar makamashin salula)
Yana gina hanyoyin sadarwa na capillary don isar da iskar oxygen
Yana haɓaka oxidation mai mai (tsarin glycogen don jinsi)
Yana haɓaka enzymes na aerobic don ci gaba da ƙoƙari
Yana ƙirƙira tushe jimiri ba tare da wuce gona da iri ba

Alamomin Jiki don Gudun Yanki na 2

Yawan zuciya: 60-75% na matsakaicin (takin tattaunawa)
Lactate: 1.5-2.5 mmol/L (ƙasa da farkon lactate kofa)
Numfasawa: Rhythmic, dadi, yana iya magana cikin cikakkun jimloli
Ji: Daɗi, mai dorewa na mintuna 60+, yana iya magana cikin sauƙi
Numfashin hanci: Ya kamata ya yiwu ga duka Zone 2 gudu

Wuraren Gudun Yanki na 2

Mafari Zama Tushen Aerobic

Gudun ci gaba na mintuna 30-45 @ Yanki 2 taki
Mayar da hankali: Ci gaba da ƙoƙarin tattaunawa, ƙi yin sauri

Matsakaici Zone 2 motsa jiki

Tsawon mintuna 60-90 @ Zone 2 taki
Minti 5 × 8 @ Yanki na 2 tare da 2 min mai sauƙin dawo da jog
Gudun ci gaba: Fara Yanki 2 ƙananan, ƙare Yanki 2 babba

Advanced Aerobic Juriya

Tsawon sa'o'i 2-3 yana kiyaye ƙimar zuciya ta Zone 2
Minti 3 × 20 @ Yanki 2 tare da dawo da mintoci 5
Yanki 2 na ɗan lokaci: Tsayayyen mintuna 60 @ babban yanki na 2 kewayo

Ƙarfin mako-mako don Ginin Tushen Aerobic

60-70% na jimlar girman gudu na mako-makoya kamata ya kasance Zone 2 yana gudana. Wannan shine mafi yanki mai mahimmanci don haɓaka motsa jiki na motsa jiki da kafuwar jimiri.

⚠️ Kuskure gama gari: Horarwa da wahala a Zone 2

Yawancin masu gudu suna yin wannan kuskure mai mahimmanci: suna gudanar da horo na Zone 2 da sauri, suna turawa zuwa Zone 3-4. Wannan horo na "tsakiyar tsakiya" yana haifar da gajiya mai tsanani ba tare da gina tushen iska ba.Yanki Gudun 2 yakamata a ji da sauƙi-Ya kamata ku gama jin kamar za ku iya yin ƙari. Idan ka ba za ku iya riƙe tattaunawa ba, kuna horarwa sosai. Sannu a hankali don gina ginin ku na motsa jiki yadda ya kamata.

💡 Yanki na 2 Gudun Rawar Zuciya

AmfaniYankunan CRS naka na keɓaɓɓena matsayin jagorar farko, amma giciye-labarin tare da bugun zuciya. Don Zone 2 yana gudana, manufa 60-75% na max HR. Idan HR ya shiga sama 75%, jinkirin tafiyarku - gyare-gyaren ginin ginin aerobic yana faruwa a ƙananan ƙarfi.

Yanki na 3: Tempo/Daɗi Mai Dadi

Yanki 399-103% na CRS takiKARE12X 6-7/10

Manufar

Karɓawar gudun tsere don abubuwan tsaka-tsaki (400m-1500m). Zone 3 yana horar da ingantaccen neuromuscular a gudun tsere mai dorewa. Har ila yau, an san shi da horon "Sweet Spot" - ya fi wuya fiye da tushe, mai sauƙi fiye da bakin kofa, tare da kyawawan halayen motsa jiki a kowace naúrar gajiya.

Alamar Jiki

Yawan zuciya: 75-85% na matsakaicin
Lactate: 2.5-4.0 mmol/L (kusan kofa)
Numfashi: Sarrafa amma ɗaukaka, gajerun jimloli kawai
Feel: Abin jin daɗi mai ƙarfi, mai dorewa na mintuna 20-40

Misali Workouts

Zama na ɗan lokaci

10×200 @ Yanki 3 taki (hutu 15)
3×800 @ Yanki na 3 taki (saura 30s)
2000m karya (500-400-300-400-500) @ Yanki 3 taki (hutu 20 tsakanin saiti)

Juzu'i na mako-mako

15-20% na jimlar girma(maɓalli don takamaiman shiri na tsere)

Yanki 4: Koyarwar Ƙofar (CRS Pace)

Yanki 496-100% na CRS takiKARE12X 7-8/10

Manufa: Ci gaban Ƙarfin Lactate

Horon kofa na Zone 4 shine "yankin kuɗi" don wasan tsere.Wannan tsanani yana tura ƙofofin lactate zuwa sama, yana haɓaka ikon ku don share lactate da ci gaba da ƙarfi kokarin. Yanki na 4 yayi daidai da tafin ku na CRS-mafi saurin gudu da zaku iya kiyayewa na kusan 30 mintuna ba gajiyawa. Horon ƙofa yana inganta saurin tsere kai tsaye don nisan 5K-10K.

Alamar Jiki don Horar da Kofa

Ƙimar zuciya: 85-92% na matsakaicin (a iyakar lactate)
Lactate: 4.0-6.0 mmol/L (mafi girman yanayin lactate)
Numfasawa: wuya, wahala, kalmomi guda ɗaya kawai
Feel: Mai wuya sosai, mai dorewa na tsawon mintuna 20-30
Ƙoƙari: Sarrafa rashin jin daɗi, yana buƙatar mayar da hankali kan hankali

Horarwar Kofa

Zaman Kofa na Classic

4 × 1 mil @ taki (farfadowa min 2-3)
Minti 3 × 10 @ Yanki na 4 (minti 3 farkawa)
Minti 2 × 20 @ taki CRS (minti 5 farfadowa)

Horowar Ƙofar Ƙofar Tazara

8×800m @ taki CRS (farfadowa 90s)
5×1K @ 98% CRS taki (farfadowa min 2)
12 × 400m @ saurin gudu (farfadowa 60s)

Gudun Ƙarfin Wuta

Ci gaba na tsawon minti 30 @ Yanki 4 taki
Gwajin lokacin kofa na minti 20-25
Lokaci na ci gaba: 5 min Yanki 3 → 15 min Yanki 4 → 5 min Yanki 3

Juzu'i na mako-mako

10-15% na jimlar girma(high horo danniya, yana buƙatar isasshen farfadowa). Iyaka horon kofa zuwa zaman 2-3 a kowane mako matsakaicin yayin matakan ginin.

💡 Pro Tukwici: Sarrafa Load ɗin Horar da Kofa

Horon kofa na Zone 4 yana haifar da 150-250 rTSS kowane zama.Bibiyar damuwar horon ku na mako-makodon kauce wa wuce gona da iri. Haɗa horon ƙofa tare da isassun aikin tushe na yanki na 2 don ingantaccen daidaitawa.

Yanki 5: Tsakanin VO₂max

Yanki 592-96% na CRS takiKARIYA12X 9/10

Manufa: Matsakaicin Ƙarfin Aerobic

Yanki 5 yana haɓaka VO₂max da ƙarfin motsa jiki.VO₂max tazara horar da iyakar iskar oxygen a jikin ku. Ana amfani da horon Zone 5 don haɓaka juriya na ƙarshe da takamaiman ikon tsere don nisan 3K-10K.

Alamar Jiki don Matsalolin VO₂max

Yawan zuciya: 92-96% na matsakaicin
Lactate: 6.0-10.0 mmol/L (taruwa mai nauyi)
Numfasawa: Da wuya sosai, yana haki, kalmomi ɗaya ne kawai zai yiwu
Feel: Ƙoƙari na kusa-kusa, mai dorewa na mintuna 3-8

VO₂max Interval Workouts

Matsalolin VO₂max Classic

6×800m @ Yanki na 5 (minti 2-3)
5×1000m @ Yanki 5 taki (minti 3-4)
4×1200m @ Yanki 5 taki (minti 4 dawo da)

Juzu'i na mako-mako

5-10% na jimlar girma( tsadar gajiya). Zama ɗaya a kowane mako yayin matakan ginin.

Yanki 6: Anaerobic / Sauri

Yanki 6<92% na saurin CRSKARIYA12X 10/10

Manufa: Ƙarfin Anaerobic da Gudu

Yanki na 6 yana haɓaka ƙarfin anaerobic, ajiyar sauri, da ingantaccen neuromuscular.Wadannan Ƙoƙarin gaba ɗaya yana horar da jiki don ɗaukar matsakaicin zaruruwan tsoka da samar da ƙarfi ba tare da iskar oxygen ba. Mahimmanci don gudu, ƙare kicks, da haɓaka tattalin arziƙin gudu.

Alamar Jiki

Yawan zuciya: 96-100% na matsakaicin (sau da yawa yana bayan ƙoƙari)
Lactate: 10-20+ mmol/L (matsanancin tarawa)
Numfasawa: Matsakaicin, haki, babu magana mai yiwuwa
Ji: Duk-fita, babban ƙoƙari, mai dorewa na daƙiƙa zuwa ~ 2 mintuna

Wuraren motsa jiki na Zone 6

Ƙarfin Anaerobic

10 × 100m duk-fita sprints (minti 2-3 farkawa)
6×200m @ max gudun (minti 4 farfadowa)
Hill Sprints: 8 × 15 seconds @ ƙoƙarin 100% (tafiya ƙasa farfadowa)

Juzu'i na mako-mako

2-5% na jimlar girma(mafi girman ƙarfi, buƙatun dawowa mafi girma).

⚠️ Mahimmancin Farko don Horar da VO₂max

Tsakanin yanki na 5 VO₂max yana da matuƙar biyan haraji kuma yana buƙatar dawo da sa'o'i 48-72 tsakanin zaman. Yi BA a tara ayyukan motsa jiki na Yanki 5 a cikin kwanaki a jere.Saka idanu na ku Ma'aunin Damuwa na Horon (TSB)don tabbatar da isasshen farfadowa kafin yunƙurin VO₂max tazara.

Rarraba Horon mako-mako ta matakin 'yan wasa

Masu Gudun Nishaɗi / Jiyya

Jimlar Girma:6,000-12,000m/ mako (zamani 2-3)

Yanki 1:15% (dumi-hudu / sanyi)
Yanki 2:70% (gina aerobic tushe)
Yanki 3:10% (lokacin lokaci)
Yanki 4:5% (aiki mai iyaka)
Yanki na 5-6:0% (ba a buƙata tukuna)

Gasar Masters Runners

Jimlar Girma:15,000-25,000m/ mako (zamani 4-6)

Yanki 1:15% (farfadowa yana gudana)
Yanki 2:60% (aerobic foundation)
Yanki 3:15% (aiki gudun tsere)
Yanki 4:7% (zaman bakin kofa)
Yanki na 5-6:3% (ci gaban sauri)

Triathletes (Run Mayar da hankali)

Jimlar Girma:10,000-18,000m/ mako (zamani 3-4)

Yanki 1:10% (dumi / fasaha)
Yanki 2:75% (ƙaramar ingancin iska)
Yanki 3:10% (kwaikwaiyon tsere)
Yanki 4:5% (iyakance - adana makamashi don keke / gudu)
Yanki na 5-6:0% (bai dace da tseren juriya ba)

Elite / Collegiate Runners

Jimlar Girma:40,000-70,000m/ mako (zamani 10-12)

Yanki 1:20% (farfadowa yana da mahimmanci a babban girma)
Yanki 2:50% (aiki aerobic tushe)
Yanki 3:15% (ƙayyadaddun tseren tsere)
Yanki 4:10% (ci gaban kofa)
Yanki na 5-6:5% (ƙarfi da sauri)

Yadda Ake Kididdige Yankunan Horo da Gudunku na Kanku

Yankunan horon ku na gudana sun keɓance na keɓaɓɓun Gudun Gudunku Mai Mahimmanci (CRS) — naku lactate ƙofa taki. Anan ga yadda ake ƙididdige keɓaɓɓen yankuna don Gudun Zone 2, kofa horo, da duk intensities:

Mataki 1: Yi Gwajin CRS

Cika daidaitaccen gwajin lokaci na 1200m da 3600m tare da dawo da mintuna 10-20 tsakanin ƙoƙarin. Gwajin CRS mai sauƙi ne, ingantaccen ilimin kimiyya, kuma ana iya yin shi akan kowace hanya ko madaidaiciyar hanya.Koyi cikakken tsarin gwajin CRS kuma yi amfani da kalkuleta na mu kyauta →

Mataki 2: Lissafin Taki na CRS

Misali Lissafi:

3600m lokaci: 14:24 (864 seconds)
1200m lokaci: 4:12 (252 seconds)

CRS Taki Formula:(T₃₆₀₀ - T₁₂₀₀) / 2.4
CRS Taki = (864 - 252) / 2.4 = 255 seconds kowace kilomita =4:15/km ko 6:50/mil

Wannan ita ce taki na Yanki 4-tushen kirga duk sauran abubuwan da ke gudana yankunan horo.

Mataki na 3: Lissafin Takun Yanki

Raba takin ku na CRS zuwa kashi na yanki don nemo ingantattun horon ku na keɓaɓɓen. Tuna: mafi girma % = saurin gudu (sauki), ƙananan % = saurin sauri (mafi wuya).

Yanki	% Rage	Lissafi (CRS = 4:15/km)	Yanki Tafiya
Yanki 1	> 108%	255 × 1.09 = 278s	>4:38/km
Yanki 2	104-108%	255 × 1.04-1.08 = 265-275s	4:25-4:35/km
Yanki 3	99-103%	255 × 0.99-1.03 = 252-262s	4:12-4:22/km
Yanki 4	96-100%	255 × 0.96-1.00 = 245-255s	4:05-4:15/km
Yanki 5	92-96%	255 × 0.92-0.96 = 235-245s	3:55-4:05/km
Yanki 6	<92%	255 × 0.90 = 230s	<3:55/km

⚡ Samun Lissafin Yanki Na atomatik

Yi amfani da mukalkuleta CRS kyautadon samun naku nan take yankunan horo na musamman. Shigar da lokutan 1200m da 3600m, kuma za mu lissafta CRS + duk shiyyar 6 jeri ta atomatik. Babu lissafi na hannu da ake buƙata-samu saurin gudu na Yanki 2, saurin horon kofa, da anaerobic sprints a cikin dakika.

Ka'idar Horon 80/20 don Gudu

Fitattun masu tsere suna bin80/20 tsarin mulki: 80% na lokacin horo a yankuna masu sauƙi (Zone 1-2), 20% a cikin yankuna masu wuya (Zone 3-6). Wannan ka'ida ta shafi gudanar da yankunan horo ba tare da la'akari da shi ba matakin kwarewa.

Me yasa 80/20 ke Aiki don Horar da Yanki

Ginin tushe na Aerobic yana buƙatar girma:Yanayi na 2 yana gudana daidaitawa (mitochondria, capillaries) suna buƙatar daidaito, horo mai girma
Babban ƙarfi = tsananin damuwa:Horon kofa da tazara na VO₂max suna haifarwa damuwa horo mai mahimmanci yana buƙatar ƙarin farfadowa
Yana hana horarwa fiye da kima:Yawan aiki na Zone 3-5 yana haifar da gajiya mai tsanani ba tare da gina aerobic tushe
Bincike ya tabbatar:Nazarin ya nuna 80/20 horo yana samar da sakamako mafi kyau fiye da horo mai matsakaicin ƙarfi
Rarraba horarwa mai ƙarfi:Yawancin lokaci mai sauqi (Zone 2) ko kuma mai wahala (Zone 4-6), mafi ƙarancin lokaci a cikin yankuna na tsakiya

Misali 80/20 Rarraba Horon Makowa:

Litinin:60 min Yanki 2 Gudun tushe na aerobic
Talata:4 × 1 mil Zone 4 horo kofa + dumi / sanyi-saukar
Laraba:45 min Yanki na 2 yana gudana
Alhamis:90 min Zone 2 dogon gudu
Juma'a:Huta ko Minti 30 Yanki 1 mai sauƙi
Asabar:10×100m Yanki na 6 anaerobic sprints + dumi / sanyi
Lahadi:75 min Yanki 2 Gudun tushe na aerobic

Wannan tsarin yana jaddada ginin tushe na aerobic ta hanyar Zone 2 yana gudana (80% na lokaci) yayin ciki har da horarwar kofa mai inganci da VO₂max / aikin anaerobic (20%) don ƙayyadaddun yanayin tsere.Koyi yadda ake bin damuwar horodon tabbatar da farfadowa da kyau tsakanin zaman wahala.

Gudun Yankunan Horowa: Tambayoyin da ake yawan yi

Menene Zone 2 ke gudana?

Gudun Zone 2 shine horon tushe na motsa jiki a 60-75% na matsakaicin bugun zuciya.Yana da saurin tattaunawa inda zaku iya magana cikin cikakkun jimloli. Gudun Zone 2 yana haɓaka ƙimar mitochondrial, hanyoyin sadarwa na capillary, da kuma iyawar oxidation mai mai-tushen juriya. Masu tseren gwanaye suna kashe 60-70% na lokacin horo a Zone 2. Ya kamata ya ji sauƙi, ba kalubale ba.Yi lissafi Takin ku na Zone 2 a nan.

Ta yaya zan lissafta yankunan horo na?

Yankunan horonku masu gudana sun dogara akan nakuGudun Mahimmanci (CRS). Don lissafta: (1) Yi gwajin lokaci na 1200m da 3600m, (2) Yi lissafin CRS ta amfani da dabara: (T₃₆₀₀ - T₁₂₀) / 2.4, (3) Haɓaka CRS ta yanki na yanki (Zone 2 = 104-108% na taki CRS, Yanki 4 = 96-100% na taki CRS). Amfani namukalkuleta CRS kyautadon samun keɓaɓɓen yankunan ku nan take daga sakamakon gwajin lokacin ku.

Menene horon kofa?

Horar da ƙofa shine aiki na Yanki 4 a saurin lactate ƙofa (CRS).Wannan shine mafi sauri taki za ku iya ɗauka na kusan mintuna 30. Horon kofa yana inganta jikin ku ikon share lactate da kuma ci gaba da ƙoƙari mai ƙarfi. Yana da "yankin kuɗi" don inganta tseren aiki a nisan 5K-10K.Iyakance horon kofa zuwa 10-15% na ƙarar mako-mako tare da zama 2-3 matsakaicin kowane mako.

Ta yaya zan gina tushen motsa jiki?

Gina tushen iska ta hanyar ciyarwa60-70% na lokacin horo a Zone 2. Wannan yana nufin sauki, Tattaunawa tana gudana inda zaku iya shaƙa ta hanci. Ginin tushe na Aerobic yana buƙatar 8-12 makonni na daidaitattun Zone 2 yana gudana. Guji kuskuren gama gari na horarwa sosai-Yanki 2 yakamata ya ji mai sauki. Tushen ku na aerobic yana goyan bayan duk horo mai ƙarfi mai ƙarfi kuma yana haɓaka juriya, oxidation mai mai, da ƙarfin dawowa.

Menene tazarar VO₂max da anaerobic?

Tsakanin VO₂max (Zone 5) motsa jiki ne a 92-96% na max bugun zuciya.Wadannan high-tsanani tazara suna haɓaka iyakar iskar oxygen.Anaerobic sprints (Yanki na 6)kokari ne duka a <92% na taki CRS wanda ke haɓaka ajiyar saurin gudu da ingantaccen neuromuscular. Yi amfani da waɗannan a hankali (5-10%) Girman horarwa tare) kuma ba da damar murmurewa awanni 48-72 tsakanin zaman.

Sau nawa zan gwada CRS dina don sabunta yankuna?

Sake gwada CRS ku kowane6-8 makonnia lokacin tushe da gina matakai. Ya kamata CRS ya inganta (samun sauri) yayin da lafiyar jiki ke ƙaruwa, yana buƙatar gyare-gyaren yanki. Hakanan a sake gwadawa bayan rashin lafiya, rauni, ko hutun horo yana ɗaukar fiye da makonni 2. Yankunan da suka wuce suna haifar da horo mara inganci-ko dai mai sauƙi ko kuma ya yi wuyar daidaitawa.

Zan iya haɗa yankuna a cikin motsa jiki guda ɗaya?

Ee-mafi tasiri ayyukan motsa jiki sune yankuna da yawa.Misali: 10 min Yanki 1 dumama + 4 × 1 mil Ƙofar Yanki 4 + Minti 10 Yanki 1 sanyi. Makullin shine zaɓin yanki na niyya don kowane motsa jiki sashi. Guji horo na bazata a "yankin tsakiya" (Zone 3) akai-akai-wannan yana haifar da gajiya ba tare da gina ginin motsa jiki ba ko ƙayyadaddun yanayin tsere.

Idan ba zan iya kiyaye takun yankin da aka tsara na ba fa?

Idan ba za ku iya ci gaba da riƙe matakan yanki da aka tsara ba, ko dai: (1) CRS ɗin ku ya ƙare (yana buƙatar sake gwadawa), (2) kun gaji da rashin isashen murmurewa (dubaHorowa Ma'aunin Danniya), ko (3) abubuwan muhalli (zafi, tsayi, iska). Sake gwada CRS idan wannan ya faru don motsa jiki da yawa. Daidaita nauyin horarwa idan gajiya yana da tsayi.

Ta yaya yankunan horo masu gudana ke da alaƙa da horon bugun zuciya?

Gudun wuraren horo na iya amfani da ko daitaki ( tushen CRS) ko bugun zuciyaa matsayin tsanani alamomi. Yanki 2 = 60-75% max HR, Yanki 4 = 85-92% max HR, Yanki 5 = 92-100% max HR. Yankunan tushen taki (ta amfani da CRS) sun fi dacewa don tazara. Yawan bugun zuciya ya fi kyau don ƙoƙarce-ƙoƙarce mai tsayi amma yana raguwa a lokacin tsaka-tsaki kuma zafi, gajiya, da hydration yana shafar su.

Zan iya horar da shi kawai a Zone 2 don ginin tushe na aerobic?

Horon Zone 2-kawai yana aiki donmafari gini na farko aerobic tushe(Na farko 8-12 makonni). Koyaya, matsakaita da masu gudu na ci gaba suna buƙatar aikin Yanki na 3-6 don haɓaka takamaiman tseren daidaitawa. Bi ka'idar 80/20: 80% mai sauƙi (Zone 1-2), 20% wuya (Zone 3-6). Rashin horon Tsabtace Zone 2 babban ƙarfin kuzarin da ake buƙata don ƙofa da haɓaka VO₂max.

Ta yaya yankunan horo ke shafar Makin Damuwar horo?

Ƙarfin yanki yana ƙayyadeHalin Ƙarfi (IF), wanda ke da murabba'i a cikinrTSS dabara. Horon kofa na Zone 4 (IF ~ 0.95-1.0) yana haifar da 90-100 rTSS a kowace awa. Yanki 2 yana gudana (IF ~ 0.80) yana haifar da 64 rTSS kawai a kowace awa. VO₂max tazara (Zone 5) na iya wuce 120 rTSS awa daya. Yankunan da suka fi girma suna haifar da horo mafi girma damuwa kuma yana buƙatar ƙarin farfadowa.

Abubuwan da ke da alaƙa

Gwajin CRS

Yi gwajin CRS kuma sami keɓaɓɓen wuraren horon ku nan take tare da kalkuleta ɗin mu kyauta.

CRS Kalkuleta →

Horon Makin Matsi

Koyi yadda ƙarfin yanki ke shafar lissafin rTSS da nauyin horo gabaɗaya.

rTSS Jagora →

Bayanin App na Run Analytics

Gano yanki ta atomatik don kowane motsa jiki. Bibiyar lokaci-a-shiyya da ƙayyadaddun nauyin horo na yanki.

Ƙara Koyi →

Shirya don horar da wayo?

Zazzage Run Analytics Kyauta

Expertly Reviewed by AnalyticsZone Team

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 don Gudu: Kwarewa a Horarwa ta Yanki

Bayanin ku na yankunan horarwa don gudu. Koyi game da Yanki na 2, horarwar iyaka da yadda ake amfani da yankuna na musamman.

2026-03-24
yankunan horarwa gudu · yanki na 2 gudu · horarwar iyaka · yankunan bugun zuciya · yankunan gudu
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