2. T@VO2max
RED ZONE
90%
Nekoliko minuta
HIT: ponavljajuća aktivnosti kratkih ili dugih intervala visokog
intenziteta isprekidanog sa intervalima odmora
Zahtjevi sporta, dugoročna i kratkoročna adaptacija, profil sportaša,
periodizacija treninga (mezo,mikro, pojedinačni trening)
3. Manipuliranje varijablama
Intenzitet i trajanje, interval odmora
Broj intervala, broj serija, trajanje odmora, karakter odmora, modalitet kretanja
The Track and Filed approach
The Team sport Approach
Heart rate based/RPE based
Velocity/power Associated
4.
5. VIFT u treningu
Pravocrtno kretanje:
VIFT 19km/h
95% VIFT
95% od Vift (19km/h) = 18km/h
Kretanje u treningu 18km/h (5m/s)
Interval rada 15”
15x5=75m potrebno za proći
Povratno pretrčavanje:
VIFT 19km/h
95% VIFT
40m dionica= 36mx2 (72m), 75m-3m= okret
6. RAZLIKE: IZMEĐU HIIT modaliteta/ profila sportaša
RSS: repeated sprint training: 2 all out sprints (<10”) 60” relief
interval
SIT: all out 30” effort 2-4min relief : LIMITED T@VO2max
Fitness dependent component
7. Individualizacija: 30-15 IFT - MAS MSS AVR
MAS: maximal aerobic speed : Maximal aerobic speed (MAS) is simply
the lowest running speed at which maximum oxygen uptake (V02 max)
occurs, and is typically referred to as the velocity at V02 max (vV02 max).
MSS: maximal sprinting speed
AVR: anaerobic velocity reserve
AVR: MSS-MAS
AVR: 34km/h (40m sprint) – 19,5km/h (VIFT)= 14,5
Long HIIT (>1-2min), short (<45”)
8. Work/relief ratio : >1
„delay” prije prvog intervala (WU) WU intensity: manje ili
jednako 60-70% Vift
5-10min (team sports/endurance sports)
Najučestaliji oblik: 3x4 4x4 min 90-95% vift
