{"id":79236,"date":"2024-03-21T06:00:00","date_gmt":"2024-03-21T05:00:00","guid":{"rendered":"https:\/\/www.bezec.eu\/3-struktury-treningowe-heart-rate-fartlek-b\/"},"modified":"2024-03-21T08:56:26","modified_gmt":"2024-03-21T07:56:26","slug":"3-struktury-treningowe-heart-rate-fartlek-b","status":"publish","type":"post","link":"https:\/\/www.bezec.eu\/pl\/3-struktury-treningowe-heart-rate-fartlek-b\/","title":{"rendered":"3 Struktury treningowe Heart Rate Fartlek (B+)"},"content":{"rendered":"\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p class=\"has-text-align-left has-cyan-bluish-gray-color has-text-color has-link-color wp-elements-b52d7420e3b44c445964fd5a3d76dea8\" style=\"font-size:22px;text-transform:none\">Nadszed\u0142 czas, aby przenie\u015b\u0107 sw\u00f3j trening na wy\u017cszy poziom dzi\u0119ki monitorowi t\u0119tna. Przedstawiam trzy r\u00f3\u017cne struktury tego typu treningu, kt\u00f3re pomog\u0105 ci osi\u0105gn\u0105\u0107 optymalne spalanie t\u0142uszczu, pomog\u0105 ci zbudowa\u0107 podstawowy budulec ka\u017cdego biegacza, jakim jest wytrzyma\u0142o\u015b\u0107 og\u00f3lna. Dzi\u0119ki temu mo\u017cna z \u0142atwo\u015bci\u0105 pokona\u0107 dowolny dystans, zaczynaj\u0105c od 10 km w trakcie i po 20 tygodniach treningu i stopniowo wyd\u0142u\u017caj\u0105c kilometra\u017c, nawet do maratonu. Podstawow\u0105 mantr\u0105 jest bieganie wolnych bieg\u00f3w zgodnie z t\u0119tnem do 75% TF max. I uwaga, nigdzie nie jest napisane, \u017ce fartlek z t\u0119tnem musi by\u0107 zawsze i wy\u0142\u0105cznie wolnym biegiem. Za\u0142\u00f3\u017c wi\u0119c pas do pomiaru t\u0119tna, ustaw alarm na co najmniej trzeci trening lub ca\u0142y trening na zegarku sportowym i gotowe.<\/p>\n<\/blockquote>\n\n<div style=\"position:relative;padding-top:max(60%,324px);width:100%;height:0;\"><iframe style=\"position:absolute;border:none;width:100%;height:100%;left:0;top:0;\" data-src=\"https:\/\/online.fliphtml5.com\/ptcav\/wcdd\/#p=48\" seamless=\"seamless\" scrolling=\"no\" frameborder=\"0\" allowtransparency=\"true\" allowfullscreen=\"true\" src=\"data:image\/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==\" class=\"lazyload\" data-load-mode=\"1\"><\/iframe><\/div>\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button has-custom-width wp-block-button__width-100\"><a class=\"wp-block-button__link wp-element-button\" href=\"https:\/\/zfrmz.eu\/bijgmeUS7DgoQ2B9cjYV\">Zapisz si\u0119 na BEZP\u0141ATN\u0104 subskrypcj\u0119 magazynu Runner+<\/a><\/div>\n<\/div>\n\n<div style=\"height:32px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h2 class=\"wp-block-heading\" id=\"h-1-struktura-pyramidovy-trenink\"><strong>1 Struktura treningu piramidowego:<\/strong><\/h2>\n\n<p>Zacznij od 10-minutowego biegu z celem osi\u0105gni\u0119cia 75% TF max. Nast\u0119pnie przejd\u017a do uspokajaj\u0105cego spaceru i spr\u00f3buj przywr\u00f3ci\u0107 t\u0119tno do 110 uderze\u0144 na minut\u0119. Nast\u0119pnie powt\u00f3rz bieg, ale tym razem tylko przez 8 minut, ponownie celuj\u0105c w 75% TF max, ale staraj si\u0119 biec szybciej. Kontynuuj ten schemat, zmniejszaj\u0105c czas pracy o 2 minuty, a\u017c do osi\u0105gni\u0119cia 2 minut. Nast\u0119pnie zacznij ponownie zwi\u0119ksza\u0107 czas o 2 minuty, a\u017c wr\u00f3cisz do 10 minut.  <\/p>\n\n<p><strong>Taka struktura pozwala na prac\u0119 z r\u00f3\u017cnymi okresami czasu i zmusza cia\u0142o do dostosowania si\u0119 do r\u00f3\u017cnych wymaga\u0144 dotycz\u0105cych przyspieszania i zwalniania. Zwi\u0119kszaj pr\u0119dko\u015b\u0107 w miar\u0119 skracania czasu i zwalniaj w miar\u0119 jego wyd\u0142u\u017cania. Kluczem jest zawsze utrzymanie tempa biegu tak, aby nie przekroczy\u0107 75% TF max. Je\u015bli tak si\u0119 stanie, mo\u017cesz zwolni\u0107 do pr\u0119dko\u015bci, kt\u00f3ra podniesie t\u0119tno do po\u017c\u0105danej warto\u015bci, ale nie przechod\u017a do marszu.<\/strong><\/p>\n\n<h2 class=\"wp-block-heading\" id=\"h-2-struktura-intervalovy-trenink-5-1\"><strong>2. strukturalny trening interwa\u0142owy 5:1:<\/strong><\/h2>\n\n<p>Trening interwa\u0142owy 5:1 to kolejna \u015bwietna struktura dla fartleku na t\u0119tno. Zacznij od 5 minut biegu z celem 75% TF max. Nast\u0119pnie przejd\u017a do 1 minuty marszu i spr\u00f3buj przywr\u00f3ci\u0107 t\u0119tno do 110 uderze\u0144 na minut\u0119. Powt\u00f3rz ten interwa\u0142 5-10 razy, w zale\u017cno\u015bci od poziomu sprawno\u015bci.  <\/p>\n\n<p><strong>Ten rodzaj treningu pomaga ustawi\u0107 sta\u0142e tempo, w kt\u00f3rym mo\u017cna utrzyma\u0107 t\u0119tno na po\u017c\u0105danym poziomie przez 5 minut. Po przekroczeniu t\u0119tna nale\u017cy zwolni\u0107, aby t\u0119tno powr\u00f3ci\u0142o do po\u017c\u0105danych warto\u015bci.<\/strong><\/p>\n\n<h2 class=\"wp-block-heading\" id=\"h-3-struktura-trenink-na-rychlost\"><strong>3. Trening szybko\u015bci strukturalnej:<\/strong><\/h2>\n\n<p>Z\u0142otym Graalem treningu na t\u0119tno s\u0105 kr\u00f3tkie, szybkie interwa\u0142y do 75% TF max, kt\u00f3re pozwol\u0105 zapomnie\u0107, \u017ce aerobowy fartlek na t\u0119tno mo\u017ce by\u0107 powoln\u0105 nud\u0105. Ustaw alarm na zegarku, kt\u00f3rego dozwolona warto\u015b\u0107 mie\u015bci si\u0119 w zakresie od 111 uderze\u0144 do 75% TF Max. Drugim krokiem jest wyciszenie si\u0119 z 90 do 110 uderze\u0144 na minut\u0119 i ustawienie si\u0119 na, powiedzmy, 40 powt\u00f3rze\u0144. Wybiegnij i biegnij szybko, a\u017c uderzysz w \u015bcian\u0119 stanowi\u0105c\u0105 75% TF Max, a nast\u0119pnie biegnij, a\u017c t\u0119tno spadnie poni\u017cej 110 uderze\u0144 na minut\u0119. Powtarzaj t\u0119 czynno\u015b\u0107, a\u017c osi\u0105gniesz zamierzony dystans.<\/p>\n\n<p><strong>W przypadku tych trening\u00f3w nale\u017cy skonfigurowa\u0107 trening na zegarku sportowym z alarmem d\u017awi\u0119kowym ostrzegaj\u0105cym o przekroczeniu limitu TF. Powy\u017csze zdj\u0119cie jest zapisem tego typu treningu. Oczywi\u015bcie interwa\u0142 ma d\u0142ugo\u015b\u0107 do 100 m z pr\u0119dko\u015bci\u0105 oko\u0142o 4:20 min\/km, przynajmniej w moim przypadku.<\/strong><\/p>\n\n<p><strong>Czytaj dalej..:<\/strong> <strong>\n  <a href=\"https:\/\/www.bezec.eu\/proc-je-tepovy-fartlek-cestou-k-bezecke-dokonalosti\/\">Dlaczego monitor pracy serca to droga do biegowej perfekcji (Premium B+)<\/a>\n<\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Nadszed\u0142 czas, aby przenie\u015b\u0107 sw\u00f3j trening na wy\u017cszy poziom dzi\u0119ki monitorowi t\u0119tna. Przedstawiam trzy r\u00f3\u017cne struktury tego typu treningu, kt\u00f3re pomog\u0105 ci osi\u0105gn\u0105\u0107 optymalne spalanie t\u0142uszczu, pomog\u0105 ci zbudowa\u0107 podstawowy budulec ka\u017cdego biegacza, jakim jest wytrzyma\u0142o\u015b\u0107 og\u00f3lna. Dzi\u0119ki temu mo\u017cna z \u0142atwo\u015bci\u0105 pokona\u0107 dowolny dystans, zaczynaj\u0105c od 10 km w trakcie i po 20 tygodniach [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":79237,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[1988],"tags":[1981,1958,1959,1960],"class_list":{"0":"post-79236","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-teoria-zachowania","8":"tag-00123-pl","9":"tag-premium-pl","10":"tag-teoria-zachowania","11":"tag-tetno"},"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v22.4 (Yoast SEO v23.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>3 Struktury treningowe Heart Rate Fartlek (B+) - bezec.eu<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.bezec.eu\/pl\/3-struktury-treningowe-heart-rate-fartlek-b\/\" \/>\n<meta property=\"og:locale\" content=\"pl_PL\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"3 Struktury treningowe Heart Rate Fartlek (B+)\" \/>\n<meta property=\"og:description\" content=\"Nadszed\u0142 czas, aby przenie\u015b\u0107 sw\u00f3j trening na wy\u017cszy poziom dzi\u0119ki monitorowi t\u0119tna. Przedstawiam trzy r\u00f3\u017cne struktury tego typu treningu, kt\u00f3re pomog\u0105 ci osi\u0105gn\u0105\u0107 optymalne spalanie t\u0142uszczu, pomog\u0105 ci zbudowa\u0107 podstawowy budulec ka\u017cdego biegacza, jakim jest wytrzyma\u0142o\u015b\u0107 og\u00f3lna. 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