ONYX training information
Due to individual diff erences between people that do sport, combina-
tions of the available types of training are very diffi cult. As a rule, it
is recommended that beginners and those starting again begin with
the regeneration and long endurance types of training (low intensity).
Once the body has adjusted, a medium type of endurance training
should become a part of the training plan for any endurance sports-
person. For those sportspeople who are already used to endurance
training and have a high basic level (aimed at competitive sport), the
following general recommendation can be given:
8
“Long” endurance training once a week
(can also possibly be made longer, i.e. 90–20 min)
Medium endurance run (somewhat higher intensity
than for “long” endurance training). Consecutive
block training days without a rest day in between
are recommended in this case.
Extensive intervals (at least 5 intervals)
Intensive intervals (at least 8 intervals)
Progressive timed runs with increasing intensity.
“Free Training” with its diff erent training zones is:
Particularly suited to this: start at 70–80 % of HR max (2
nd
HR zone)
or 80–95 % of IAT and gradually increase the speed up to the 3
rd
HR
zone or above 100 % of IAT.
Note: You should give yourself at least one recovery day per week when
doing this.
