Uhlelo lokuqeqesha luhlanganisa konke ukuzivivinya okufanele uzilungiselele lo mjaho (ukugijima, amandla, ukunwebeka kokunyakaza njll.), futhi zonke izikhathi zizokwengezwa emjahweni wakho. Trainingpeaks i-akhawunti.
Wonke amaseshini asebenzayo asekelwe esikhathini esichithiwe (kunebanga), nokuthi kunzima kangakanani kuwe (kukalwa ngesilinganiso senhliziyo).
Wonke amandla, ukuhamba kanye neseshini yokwelula, kunencazelo kanye nesixhumanisi sevidiyo.
Individualized For You
Sifuna ukukweseka ukuze ufinyelele izinhloso zakho, ukuze uphumelele futhi ube nosuku lwakho oluhle kakhulu ngosuku lomjaho.
Lolu hlelo lokuqeqesha luqondene nawe, futhi umqeqeshi wakho wakha uhlelo lwakho ngokusekelwe ezinhlosweni zakho, ukuzibophezela komuntu siqu kanye nomsebenzi kanye nomlando osebenzayo.
Ukuqinisekisa ukuthi sikwakhela icebo lokuqeqesha elingcono kakhulu kufanele sithole ulwazi olujulile ngawe, umlando wakho osebenzayo nesimo sakho somzimba. Lokhu kuzofaka phakathi umlando wakho wezokwelapha nanoma imuphi umlando wokulimala, ukutholakala kwesikhathi sakho, amathuluzi okuqeqesha nezindawo ezitholakalayo ongaziqeqesha. Lokhu sikwenza ngochungechunge lwezingxoxo, uhlu lwemibuzo nezivivinyo. Ukuhlola kuhilela ukuhlolwa kokugijima ngokomzimba kanye nokuhlolwa kokuqala kokuhamba, amandla, ukuzinza nokulinganisela.
Ukusebenzisa ulwazi oluqoqwe ngohlelo lwethu Arduua Uvivinyo lwe Skyrunning njengengxenye ye Build Your Plan isigaba, sizokwazi ukunquma izinga lakho lokufaneleka kwesisekelo, kanye namazinga okunyakaza/amandla ukuze sakhe uhlelo lokuqeqesha olulungiselelwe wena ngo-100%.
Izidingo
Idinga iwashi lokuqeqeshwa elihambisana nalo Trainingpeaks >> uhlelo lokusebenza kanye nebhendi yesifuba yangaphandle yokulinganisa ukushaya kwenhliziyo.
Izilinganiso zehora lesihlakala azinembile ngokwanele ukulandela lolu hlelo.
Yakhiwe kanjani
Uhlelo lokuqeqesha lusekelwe Arduua indlela yokuqeqesha, futhi yakhelwe yizigaba ezahlukene zokuqeqesha.
Isigaba Sokuqeqesha Okujwayelekile, Isikhathi Esiyisisekelo
- Ukuthuthukiswa okujwayelekile kwesimo somzimba.
- Sebenza Ngobuthakathaka (Ekuhambeni namandla).
- Ukulungiswa kokwakheka komzimba/ukuthuthukiswa (ukuqeqeshwa nokudla).
- Amandla esisekelo esijwayelekile.
- Ukuqeqeshwa kwezakhiwo zamaqakala onyawo.
Isigaba Sokuqeqesha Esijwayelekile, Isikhathi Esithile
- Ukuqeqeshwa kwamathreshold (aerobic/anaerobic).
- Ukuqeqeshwa kwe-VO2 max.
- Guqula i-volyme yokuqeqesha ihambisane nemigomo kanye nomlando womsubathi.
- Amandla amakhulu aphansi komzimba, i-CORE, kanye nemininingwane esebenzayo.
Isigaba Sokuncintisana, Ngaphambi Kokuncintisana
- Ukuqina kokuncintisana kokuqeqeshwa kanye nokuhamba kancane.
- Ukuqeqesha eminye imininingwane yokuncintisana (indawo, umsoco, imishini).
- Ukubamba amaleveli wamandla nama-plyometrics.
Isigaba Sokuncintisana, Tapering + Competition
- Lungisa ivolumu namandla ngesikhathi sokuqopha.
- Finyelela osukwini lomjaho ngenani eliphakeme lokuqina, ugqozi, amandla aphelele, amaleveli nesimo sokuphila kahle.
- Iziqondiso zokudla okunomsoco, ngaphambi nangesikhathi somjaho.
Ukuthi isebenza kanjani
Uthenga uhlelo lapha esitolo sewebhu, futhi uzothola i-imeyili evela kithi eneminye imiyalelo.
Into yokuqala okudingeka uyenze ukufaka futhi Vumelanisa eyakho Trainingpeaks uhlelo lokusebenza, bese wengeza fernando.armisen@arduuaPlay (Arduua Head Coach) njengomqeqeshi wakho.
Ngemva kwalokho usukwenzile lokho uzodinga ukugcwalisa eyakho Isimemezelo Sezempilo.
Ngemva kwalokho ungeze fernando.armisen@arduuaPlay njengomqeqeshi wakho, futhi ugcwalise Isimemezelo sakho Sezempilo kuzosithatha isonto elilodwa ukwenza uhlelo lwakho, futhi silwengeze ohlelweni lwakho. Trainingpeaks isibalo.
Amasevisi angeziwe
Ukuqeqesha Umuntu
Ukuqeqeshwa komuntu siqu AKUKHO kulolu hlelo, futhi uma ufuna lolo hlobo lwenkonzo, sincoma ukuthi ubhalisele enye yezinhlelo zethu. Izinsizakalo Zokuqeqesha >> Esikhundleni.
Umhlangano Wevidiyo Nomqeqeshi
Umhlangano wevidiyo awufakiwe kulolu hlelo, kodwa kuyenzeka ukuthi uthenge futhi ubhukhe a Umhlangano Wevidiyo Nomqeqeshi >> njengesevisi eyengeziwe, uma uwe sengathi udinga ukukhuluma nomqeqeshi.
Imibuzo?
Nganoma yimiphi imibuzo, sicela uxhumane katinka.nyberg@arduuaPlay.
