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Adaptívny, personalizovaný tréning: Aj hodinky vás môžu naučiť počúvať vlastné telo
Garmin Coach je funkcia, vďaka ktorej môžete získať personalizovaný tréningový plán, ktorý berie do úvahy váš cieľ, aktuálnu kondíciu, životný štýl, výkon, ktorý podávate, a ďalšie individuálne parametre. Priebežne sa aktualizuje a mení nielen vzhľadom na vaše fyziologické parametre, ale aj s ohľadom na neočakávané udalosti, akými sú napríklad choroba alebo zranenie. Ako to funguje v praxi?
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Východisková situácia
Predstavme si 30-ročnú ženu, ktorej výška je 164 cm a váha 62 kg. Momentálne beháva 1- až 2-krát týždenne trasu 6 – 8 km v priemernom tempe 6 – 6,20 min/km a jej VO2max je 46. Je si vedomá toho, že jej tempo je pomerne nestabilné. Rada beháva skôr kratšie trasy, a preto sa rozhodla za pomoci funkcie Garmin Coach zlepšiť svoj čas na vzdialenosť 5 km. Rada by túto vzdialenosť zabehla za 30 min a naučila sa behať v stabilnejšom tempe. Stanovila si teda časový cieľ 30 min, čo znamená tempo 6 min/km, a ako kouča si vybrala Jeffa Gallowaya.
TIP:
Počas tréningového procesu máte k dispozícii farebný kruhový graf, ktorý vás upozorňuje, či máte ťažkosti s plnením plánu alebo s ním meškáte, čo môže spôsobiť, že stanovený cieľ nedosiahnete. Rovnako na grafe uvidíte, či ste v dobrej kondícii a svoj cieľ určite dosiahnete alebo sa vám dokonca môže podariť prekonať ho.
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Tréning na mieru – ako začať
Tréningový režim personalizovaného tréningu je stanovený na 14 týždňov s 3 tréningovými dňami týždenne. Celý proces sa začína tzv. testovacím behom (benchmark run) v trvaní 9 min. V rámci neho sú zmerané údaje ako maximálna a priemerná kadencia či maximálna a priemerná tepová frekvencia.
Celý článok si prečítate na blogu spoločnosti Garmin. 21.7.2023 /
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Bežecká škola / Autor: PRomo / Foto: Garmin
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NAJČÍTANEJŠIE
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