ONYX Pro Manual_GB 21.08.2006 15:55 Uhr Seite 24
C
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CM
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PAGE 23
Main part: 60 min at 55-70 % HR max. or 70-80 % IAT.
Training objectives:
k
Training the metabolism
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Improving the stability of joints and sinews
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Improving the oxidising capacity in the heart and functional muscles when running
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Increases the number of mitochondria (Note: mitochondria are used to obtain energy and
are also called the cell’s power plants)
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Improves O
2
intake and CO
2
output by increasing blood volume and density of
capillaries in the lungs and tissues
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Improves the VO
2
max (maximum oxygen intake capacity)
4.2.3 Medium
Time and pulse range:
Warm-up: 5 min at 55-70 % HR
max. or 70-80 % IAT
Main part: 50 min at 70-80 % HR
max. or 80-93 % IAT
Cool-down: 5 min at 55-70 % HR
max. or 70-80 % IAT
Time and pulse range: