{"id":77599,"date":"2024-03-21T06:00:00","date_gmt":"2024-03-21T05:00:00","guid":{"rendered":"https:\/\/www.bezec.eu\/3-struktury-treningu-tepoveho-fartleku-b-premium\/"},"modified":"2024-03-21T09:24:57","modified_gmt":"2024-03-21T08:24:57","slug":"3-struktury-treningu-tepoveho-fartleku-b-premium","status":"publish","type":"post","link":"https:\/\/www.bezec.eu\/sk\/3-struktury-treningu-tepoveho-fartleku-b-premium\/","title":{"rendered":"3 \u0161trukt\u00fary tr\u00e9ningu srdcovej frekvencie 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-f6a66ec62faa7fbfd96b99a73ecd3f84\" style=\"font-size:22px;text-transform:none\">Je \u010das zobra\u0165 v\u00e1\u0161 tr\u00e9ning na \u010fal\u0161iu \u00farove\u0148 s tepov\u00fdm fartlekom. Predstavujem v\u00e1m tri r\u00f4zne \u0161trukt\u00fary tohto typu tr\u00e9ningu, ktor\u00e9 v\u00e1m pom\u00f4\u017eu dosiahnu\u0165 optim\u00e1lne spa\u013eovanie tukov, pom\u00f4\u017eu v\u00e1m vybudova\u0165 z\u00e1kladn\u00fd stavebn\u00fd kame\u0148 ka\u017ed\u00e9ho be\u017eca, a to v\u0161eobecn\u00fa vytrvalos\u0165. V\u010faka tomu m\u00f4\u017eete \u013eahko prekona\u0165 ak\u00fako\u013evek vzdialenos\u0165, za\u010da\u0165 s 10 km po\u010das a po 20 t\u00fd\u017ed\u0148och tr\u00e9ningu a postupne predl\u017eova\u0165 kilometre, dokonca aj marat\u00f3n. Z\u00e1kladnou mantrou je be\u017ea\u0165 pomal\u00e9 behy pod\u013ea va\u0161ej tepovej frekvencie do 75 % TF max. A pozor, nikde nie je nap\u00edsan\u00e9, \u017ee srdcov\u00fd fartlek mus\u00ed by\u0165 v\u017edy a v\u00fdlu\u010dne pomal\u00fd beh. Nasa\u010fte si teda p\u00e1s na meranie tepu, nastavte si na \u0161portov\u00fdch hodink\u00e1ch bud\u00edk aspo\u0148 na tret\u00ed tr\u00e9ning alebo na cel\u00fd tr\u00e9ning a m\u00f4\u017eeme za\u010da\u0165.<\/p>\n<\/blockquote>\n\n\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\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\">Zaregistrujte sa na bezplatn\u00e9 predplatn\u00e9 \u010dasopisu Be\u017eec+<\/a><\/div>\n<\/div>\n\n\n\n<div style=\"height:32px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-1-struktura-pyramidoveho-treningu\"><strong>1. \u0160trukt\u00fara pyram\u00eddov\u00e9ho tr\u00e9ningu:<\/strong><\/h2>\n\n\n\n<p>Za\u010dnite 10-min\u00fatov\u00fdm behom s cie\u013eom dosiahnu\u0165 75 % TF max. N\u00e1sledne prejdite do upokojenia ch\u00f4dzou a sna\u017ete sa dosta\u0165 v\u00e1\u0161 tep sp\u00e4\u0165 na \u00farove\u0148 110 tepov za min\u00fatu. Potom beh zopakujte, ale tentoraz len na 8 min\u00fat, op\u00e4\u0165 sa zamerajte na 75 % TF max, ale sna\u017ete sa be\u017ea\u0165 r\u00fdchlej\u0161ie. Pokra\u010dujte v tomto postupe a zni\u017eujte \u010das behu o 2 min\u00faty, k\u00fdm nedosiahnete 2 min\u00faty. Potom za\u010dnite op\u00e4\u0165 predl\u017eova\u0165 \u010das o 2 min\u00faty, k\u00fdm sa nedostanete sp\u00e4\u0165 na 10 min\u00fat. <\/p>\n\n\n\n<p><strong>T\u00e1to \u0161trukt\u00fara v\u00e1m umo\u017e\u0148uje pracova\u0165 s r\u00f4znymi \u010dasov\u00fdmi \u00fasekmi a n\u00fati va\u0161e telo prisp\u00f4sobi\u0165 sa r\u00f4znym po\u017eiadavk\u00e1m na zr\u00fdchlenie a spomalenie. S klesaj\u00facim \u010dasom zvy\u0161ujte r\u00fdchlos\u0165 a s rast\u00facim \u010dasom spoma\u013eujte. K\u013e\u00fa\u010dom k \u00faspechu je v\u017edy udr\u017eiava\u0165 tempo behu tak, aby ste neprekro\u010dili 75 % TF max. Ak sa tak stane, pokojne zn\u00ed\u017ete r\u00fdchlos\u0165 na tak\u00fa, ktor\u00e1 zv\u00fd\u0161i tepov\u00fa frekvenciu na po\u017eadovan\u00fa hodnotu, ale neprech\u00e1dzajte na ch\u00f4dzu.<\/strong><\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-2-struktura-intervalovy-trening-5-1\"><strong>2. \u0160trukt\u00fara Intervalov\u00fd tr\u00e9ning 5:1:<\/strong><\/h2>\n\n\n\n<p>Intervalov\u00fd tr\u00e9ning 5:1 je \u010fal\u0161ia skvel\u00e1 \u0161trukt\u00fara pre tepov\u00fd fartlek. Za\u010dnite s 5 min\u00fatami behu s cie\u013eom 75% TF max. Potom prejdite na 1 min\u00fatu ch\u00f4dze a sna\u017ete sa dosta\u0165 v\u00e1\u0161 tep sp\u00e4\u0165 na \u00farove\u0148 110 tepov za min\u00fatu. Tento interval opakujte 5-10x pod\u013ea stavu va\u0161ej kond\u00edcie. <\/p>\n\n\n\n\n\n<p><strong>Tento druh tr\u00e9ningu v\u00e1m pom\u00f4\u017ee nastavi\u0165 si vyrovnan\u00e9 tempo, pri ktorom dok\u00e1\u017eete udr\u017ea\u0165 tep na po\u017eadovanej hodnote po dobu 5 min\u00fat. Po prekro\u010den\u00ed srdcovej frekvencie spoma\u013ete tak, aby sa srdcov\u00e1 frekvencia vr\u00e1tila na po\u017eadovan\u00e9 hodnoty.<\/strong><\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-3-struktura-rychlostny-trening\"><strong>3. \u0160trukt\u00fara R\u00fdchlostn\u00fd tr\u00e9ning:<\/strong><\/h2>\n\n\n\n<p>Zlat\u00fdm gr\u00e1lom tepov\u00e9ho tr\u00e9ningu s\u00fa kr\u00e1tke r\u00fdchle intervaly do 75% TF max, ktor\u00e9 v\u00e1m daj\u00fa zabudn\u00fa\u0165, \u017ee tepov\u00fd aer\u00f3bny fartlek m\u00f4\u017ee by\u0165 pomal\u00e1 nuda. Nastavte si na hodink\u00e1ch bud\u00edk, ktor\u00e9ho povolen\u00e1 hodnota sa pohybuje v rozmedz\u00ed od 111 \u00faderov do va\u0161ich 75 % TF Max. Ako druh\u00fd krok si nastavte pokoj od 90 do 110 \u00faderov za min\u00fatu a nastavte sa napr\u00edklad na 40 opakovan\u00ed. Vyb\u011bhnite a be\u017ete r\u00fdchlo, k\u00fdm nenaraz\u00edte na stenu predstavuj\u00facu 75% TF Max. N\u00e1sledne cho\u010fte tak dlho, k\u00fdm tepov\u00e1 frekvencia nepoklesne pod 110 tepov za min\u00fatu. Tento postup opakujte, k\u00fdm nespln\u00edte svoj cie\u013e vzdialenosti.<\/p>\n\n\n\n<p><strong>Pri t\u00fdchto tr\u00e9ningoch mus\u00edte ma\u0165 na \u0161portov\u00fdch hodink\u00e1ch nastaven\u00fd tr\u00e9ning so zvukov\u00fdm alarmom, ktor\u00fd v\u00e1s upozorn\u00ed na prekro\u010denie limitu TF. Na obr\u00e1zku vy\u0161\u0161ie je z\u00e1znam tohto typu \u0161kolenia. Samozrejme, \u017ee interval je dlh\u00fd a\u017e 100 m s r\u00fdchlos\u0165ou okolo 4:20 min\/km, aspo\u0148 v mojom pr\u00edpade.<\/strong><\/p>\n\n\n\n<p><strong>Pokra\u010dujte \u010falej:<\/strong> <strong><a href=\"https:\/\/www.bezec.eu\/proc-je-tepovy-fartlek-cestou-k-bezecke-dokonalosti\/\">Pre\u010do je tepov\u00fd fartlek cestou k be\u017eeckej dokonalosti (Premium B+)<\/a><\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Je \u010das zobra\u0165 v\u00e1\u0161 tr\u00e9ning na \u010fal\u0161iu \u00farove\u0148 s tepov\u00fdm fartlekom. Predstavujem v\u00e1m tri r\u00f4zne \u0161trukt\u00fary tohto typu tr\u00e9ningu, ktor\u00e9 v\u00e1m pom\u00f4\u017eu dosiahnu\u0165 optim\u00e1lne spa\u013eovanie tukov, pom\u00f4\u017eu v\u00e1m vybudova\u0165 z\u00e1kladn\u00fd stavebn\u00fd kame\u0148 ka\u017ed\u00e9ho be\u017eca, a to v\u0161eobecn\u00fa vytrvalos\u0165. V\u010faka tomu m\u00f4\u017eete \u013eahko prekona\u0165 ak\u00fako\u013evek vzdialenos\u0165, za\u010da\u0165 s 10 km po\u010das a po 20 t\u00fd\u017ed\u0148och tr\u00e9ningu [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":77255,"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":[1930],"tags":[1928,1942,1955,1943],"class_list":{"0":"post-77599","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-teoria-behu","8":"tag-00123-sk","9":"tag-premium-sk","10":"tag-srdcova-frekvencia","11":"tag-teoria-behu"},"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 \u0161trukt\u00fary tr\u00e9ningu srdcovej frekvencie 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\/sk\/3-struktury-treningu-tepoveho-fartleku-b-premium\/\" \/>\n<meta property=\"og:locale\" content=\"sk_SK\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"3 \u0161trukt\u00fary tr\u00e9ningu srdcovej frekvencie Fartlek (B+)\" \/>\n<meta property=\"og:description\" content=\"Je \u010das zobra\u0165 v\u00e1\u0161 tr\u00e9ning na \u010fal\u0161iu \u00farove\u0148 s tepov\u00fdm fartlekom. Predstavujem v\u00e1m tri r\u00f4zne \u0161trukt\u00fary tohto typu tr\u00e9ningu, ktor\u00e9 v\u00e1m pom\u00f4\u017eu dosiahnu\u0165 optim\u00e1lne spa\u013eovanie tukov, pom\u00f4\u017eu v\u00e1m vybudova\u0165 z\u00e1kladn\u00fd stavebn\u00fd kame\u0148 ka\u017ed\u00e9ho be\u017eca, a to v\u0161eobecn\u00fa vytrvalos\u0165. V\u010faka tomu m\u00f4\u017eete \u013eahko prekona\u0165 ak\u00fako\u013evek vzdialenos\u0165, za\u010da\u0165 s 10 km po\u010das a po 20 t\u00fd\u017ed\u0148och tr\u00e9ningu [&hellip;]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.bezec.eu\/sk\/3-struktury-treningu-tepoveho-fartleku-b-premium\/\" \/>\n<meta property=\"og:site_name\" content=\"bezec.eu\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/pomalybezec\" \/>\n<meta property=\"article:published_time\" content=\"2024-03-21T05:00:00+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2024-03-21T08:24:57+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.bezec.eu\/wp-content\/uploads\/2023\/11\/fartlek_03.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"675\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Autor\" \/>\n\t<meta name=\"twitter:data1\" content=\"\" \/>\n\t<meta name=\"twitter:label2\" content=\"Predpokladan\u00fd \u010das \u010d\u00edtania\" \/>\n\t<meta name=\"twitter:data2\" content=\"3 min\u00faty\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/www.bezec.eu\/sk\/3-struktury-treningu-tepoveho-fartleku-b-premium\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/www.bezec.eu\/sk\/3-struktury-treningu-tepoveho-fartleku-b-premium\/\"},\"author\":{\"name\":\"\",\"@id\":\"\"},\"headline\":\"3 \u0161trukt\u00fary tr\u00e9ningu srdcovej frekvencie Fartlek (B+)\",\"datePublished\":\"2024-03-21T05:00:00+00:00\",\"dateModified\":\"2024-03-21T08:24:57+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/www.bezec.eu\/sk\/3-struktury-treningu-tepoveho-fartleku-b-premium\/\"},\"wordCount\":676,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/www.bezec.eu\/sk\/#organization\"},\"image\":{\"@id\":\"https:\/\/www.bezec.eu\/sk\/3-struktury-treningu-tepoveho-fartleku-b-premium\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/www.bezec.eu\/wp-content\/uploads\/2023\/11\/fartlek_03.jpg\",\"keywords\":[\"00123\",\"PREMIUM\",\"SRDCOV\u00c1 FREKVENCIA\",\"TE\u00d3RIA BEHU\"],\"articleSection\":[\"TE\u00d3RIA BEHU\"],\"inLanguage\":\"sk-SK\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/www.bezec.eu\/sk\/3-struktury-treningu-tepoveho-fartleku-b-premium\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/www.bezec.eu\/sk\/3-struktury-treningu-tepoveho-fartleku-b-premium\/\",\"url\":\"https:\/\/www.bezec.eu\/sk\/3-struktury-treningu-tepoveho-fartleku-b-premium\/\",\"name\":\"3 \u0161trukt\u00fary tr\u00e9ningu srdcovej frekvencie Fartlek (B+) - bezec.eu\",\"isPartOf\":{\"@id\":\"https:\/\/www.bezec.eu\/sk\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/www.bezec.eu\/sk\/3-struktury-treningu-tepoveho-fartleku-b-premium\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/www.bezec.eu\/sk\/3-struktury-treningu-tepoveho-fartleku-b-premium\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/www.bezec.eu\/wp-content\/uploads\/2023\/11\/fartlek_03.jpg\",\"datePublished\":\"2024-03-21T05:00:00+00:00\",\"dateModified\":\"2024-03-21T08:24:57+00:00\",\"breadcrumb\":{\"@id\":\"https:\/\/www.bezec.eu\/sk\/3-struktury-treningu-tepoveho-fartleku-b-premium\/#breadcrumb\"},\"inLanguage\":\"sk-SK\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/www.bezec.eu\/sk\/3-struktury-treningu-tepoveho-fartleku-b-premium\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"sk-SK\",\"@id\":\"https:\/\/www.bezec.eu\/sk\/3-struktury-treningu-tepoveho-fartleku-b-premium\/#primaryimage\",\"url\":\"https:\/\/www.bezec.eu\/wp-content\/uploads\/2023\/11\/fartlek_03.jpg\",\"contentUrl\":\"https:\/\/www.bezec.eu\/wp-content\/uploads\/2023\/11\/fartlek_03.jpg\",\"width\":1200,\"height\":675,\"caption\":\"Full length shot of healthy young man running on the promenade. 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