{"id":168,"date":"2012-02-21T18:25:10","date_gmt":"2012-02-21T16:25:10","guid":{"rendered":"http:\/\/marco-gerlach.de\/cgi-bin\/weblog_basic\/index.php?page_id=168"},"modified":"2018-12-20T19:03:00","modified_gmt":"2018-12-20T17:03:00","slug":"trainingsbereiche","status":"publish","type":"page","link":"http:\/\/marco-gerlach.de\/cgi-bin\/weblog_basic\/?page_id=168","title":{"rendered":"Trainingszonen Laufen"},"content":{"rendered":"

Basierend auf der (mehrfach) gemessenen max. Herzfrequenz von knapp \u00fcber 200 Schl\u00e4gen, habe ich folgende Trainingszonen f\u00fcr mich festgelegt:<\/p>\n

Unterteilung nach Prof. Dr. Kuno Hottenrott<\/strong><\/p>\n\n\n\n\n\n\n\n
Trainingsbereich<\/i><\/td>\n% der HF max.<\/i><\/td>\nHF min.<\/i><\/td>\nHF max.<\/i><\/td>\n<\/tr>\n
REKOM (Reg. Lauf)<\/td>\n60-70%<\/td>\n120<\/td>\n140<\/td>\n<\/tr>\n
GA1 (ext. DL)<\/td>\n65-80%<\/td>\n130<\/td>\n160<\/td>\n<\/tr>\n
GA1-2 (int. DL)<\/td>\n80-85%<\/td>\n160<\/td>\n170<\/td>\n<\/tr>\n
GA2 (TDL)<\/td>\n85-90%<\/td>\n170<\/td>\n180<\/td>\n<\/tr>\n
WSA (TL,WK)<\/td>\n90-100%<\/td>\n180<\/td>\n200<\/td>\n<\/tr>\n<\/table>\n

TDL=Tempodauerlauf,
\nWSA=Wettkampspezifisches Ausdauertraining,
\nTL=Tempol\u00e4ufe,
\nWK=Wettkampf<\/p>\n

Unterteilung nach Andreas Butz (LaufCampus)<\/strong><\/p>\n\n\n\n\n\n\n
Trainingsbereich<\/i><\/td>\n% der HF max.<\/i><\/td>\nHF min.<\/i><\/td>\nHF max.<\/i><\/td>\n<\/tr>\n
Super-Sauerstofflauf (SSL)<\/td>\n65-70%<\/td>\n130<\/td>\n140<\/td>\n<\/tr>\n
Langsamer Dauerlauf (LDL)<\/td>\n70-75%<\/td>\n140<\/td>\n150<\/td>\n<\/tr>\n
Mittlerer Dauerlauf (MDL)<\/td>\n75-80%<\/td>\n150<\/td>\n160<\/td>\n<\/tr>\n
Z\u00fcgiger Dauerlauf (ZDL)<\/td>\n80-85%<\/td>\n160<\/td>\n170<\/td>\n<\/tr>\n<\/table>\n

Dabei teilen die Bereiche SSL, LDL und MDL den nach Hottenrott (oben) gro\u00df gew\u00e4hlten GA1-Bereich weiter auf. Der ZDL entspricht dann genau dem GA1-2-Bereich des Hottenrott-Schemas.<\/p>\n

Unterteilung nach Dr. Matthias Marquardt (Natural Running)<\/strong><\/p>\n\n\n\n\n\n\n\n
Trainingsbereich<\/i><\/td>\n% der HF max.<\/i><\/td>\nHF min.<\/i><\/td>\nHF max.<\/i><\/td>\n<\/tr>\n
REKOM<\/td>\n <60%<\/td>\n<\/td>\n120<\/td>\n<\/tr>\n
GA1<\/td>\n60-75%<\/td>\n120<\/td>\n150<\/td>\n<\/tr>\n
GA1-2<\/td>\n75-85%<\/td>\n150<\/td>\n170<\/td>\n<\/tr>\n
GA2<\/td>\n85-95%<\/td>\n170<\/td>\n190<\/td>\n<\/tr>\n
WSA<\/td>\n >95%<\/td>\n190<\/td>\n<\/td>\n<\/tr>\n<\/table>\n

Unterteilung nach Peter Greif<\/strong><\/p>\n\n\n\n\n\n\n\n\n
Trainingsbereich<\/i><\/td>\n% der HF max.<\/i><\/td>\nHF min.<\/i><\/td>\nHF max.<\/i><\/td>\n<\/tr>\n
reg. DL<\/td>\n65-68%<\/td>\n130<\/td>\n136<\/td>\n<\/tr>\n
ext. DL<\/td>\n68-72%<\/td>\n136<\/td>\n144<\/td>\n<\/tr>\n
mittelint. DL<\/td>\n72-76%<\/td>\n144<\/td>\n152<\/td>\n<\/tr>\n
int. DL<\/td>\n76-80%<\/td>\n152<\/td>\n160<\/td>\n<\/tr>\n
Tempo-DL 1<\/td>\n80-84%<\/td>\n160<\/td>\n168<\/td>\n<\/tr>\n
Tempo-DL 2<\/td>\n84-88%<\/td>\n168<\/td>\n176<\/td>\n<\/tr>\n<\/table>\n

In der Regel finden keine Trainingseinheiten im Bereich des mittelintensiven Dauerlaufs statt!<\/p>\n

Strava Zonen<\/strong><\/p>\n\n\n\n\n\n\n\n
Intensit\u00e4t<\/i><\/td>\nBezeichnung<\/i><\/td>\n% der HF max.<\/i><\/td>\nHF min.<\/i><\/td>\nHF max.<\/i><\/td>\n<\/tr>\n
Z1<\/td>\nAusdauer<\/td>\n< 59%<\/td>\n<\/td>\n118<\/td>\n<\/tr>\n
Z2<\/td>\nM\u00e4\u00dfig<\/td>\n59-78%<\/td>\n118<\/td>\n156<\/td>\n<\/tr>\n
Z3<\/td>\nTempo<\/td>\n78-87,5%<\/td>\n156<\/td>\n175<\/td>\n<\/tr>\n
Z4<\/td>\nSchwelle<\/td>\n87,5-97%<\/td>\n175<\/td>\n194<\/td>\n<\/tr>\n
Z5<\/td>\nAnaerob<\/td>\n\u00fcber 97%<\/td>\n194<\/td>\n<\/td>\n<\/tr>\n<\/table>\n","protected":false},"excerpt":{"rendered":"

Basierend auf der (mehrfach) gemessenen max. Herzfrequenz von knapp \u00fcber 200 Schl\u00e4gen, habe ich folgende Trainingszonen f\u00fcr mich festgelegt: Unterteilung nach Prof. Dr. Kuno Hottenrott Trainingsbereich % der HF max. HF min. HF max. REKOM (Reg. Lauf) 60-70% 120 140 GA1 (ext. DL) 65-80% 130 160 GA1-2 (int. DL) 80-85% 160 170 GA2 (TDL) 85-90% … \u201eTrainingszonen Laufen\u201c<\/span> weiterlesen<\/a><\/p>\n","protected":false},"author":1,"featured_media":0,"parent":981,"menu_order":0,"comment_status":"open","ping_status":"open","template":"","meta":[],"_links":{"self":[{"href":"http:\/\/marco-gerlach.de\/cgi-bin\/weblog_basic\/index.php?rest_route=\/wp\/v2\/pages\/168"}],"collection":[{"href":"http:\/\/marco-gerlach.de\/cgi-bin\/weblog_basic\/index.php?rest_route=\/wp\/v2\/pages"}],"about":[{"href":"http:\/\/marco-gerlach.de\/cgi-bin\/weblog_basic\/index.php?rest_route=\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"http:\/\/marco-gerlach.de\/cgi-bin\/weblog_basic\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"http:\/\/marco-gerlach.de\/cgi-bin\/weblog_basic\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=168"}],"version-history":[{"count":75,"href":"http:\/\/marco-gerlach.de\/cgi-bin\/weblog_basic\/index.php?rest_route=\/wp\/v2\/pages\/168\/revisions"}],"predecessor-version":[{"id":1425,"href":"http:\/\/marco-gerlach.de\/cgi-bin\/weblog_basic\/index.php?rest_route=\/wp\/v2\/pages\/168\/revisions\/1425"}],"up":[{"embeddable":true,"href":"http:\/\/marco-gerlach.de\/cgi-bin\/weblog_basic\/index.php?rest_route=\/wp\/v2\/pages\/981"}],"wp:attachment":[{"href":"http:\/\/marco-gerlach.de\/cgi-bin\/weblog_basic\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=168"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}