SIGMA ONYX PRO - Manual (Page 96)

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7.3 NOTES ON USING THE TRAINING PROGRAMES
Tips for training with the ONYX PRO
General recommendations on combining the available training
types are very difficult as a result of individual differences between
people who undertake sport. In general we recommend people
who are new to sport or starting again to start with regenerative
and long endurance training (lower intensity). After a physiological
change then medium endurance training should be a fixed element
in the training plan of any athlete. The following general recommen-
dation is for athletes who have already trained their endurance at
a high basic level (for competitive sport):
k Once a week, long endurance training
(may even be longer, i.e. 90–120 min)
k Average endurance run (somewhat higher intensity than for
long endurance training). We recommend subsequent block
training days without a rest day in between.
k Extensive intervals
k Intensive intervals
k Progressive timed runs with increasing intensity. The free trai-
ning with its three training zones is particularly suited to this:
start with 70–80 % of HR max. (2nd HR zone) or 80–95 % IAT
and increase the speed successively in to the 3rd HR zone
or above 100 % of IAT.
Note: You should give yourself at least one recovery day per week
for this.