Your body always has a certain readiness for training. The only problem is that you do not know when or how much training you should perform. For that reason we developed the Vitalmonitor.
You train your body to the maximum exposure that it can currently withstand.¬† You are not encouraged to over train, therefore have no increased risk of injury and will boost your performance levels.¬†
Zone 1: Pause
Do not train!¬†Preferably take a day of rest to enable your body to regenerate!¬†
Zone 2: Regenerative Training
Walking, Nordic walking, Ergometer, light running, easy cycling, etc.¬†Duration: 30 - max. 60 minutes.¬†Pulse: Running: max. 60% of the maximum pulse, Cycling / Nordic walking: 10 beats less.
Zone 3:¬†Basic Stamina 1
Nordic Walking, Ergometer, Running, Cycling, etc.¬†Duration: Depending on the power state, Running: 45-150 minutes, Biking: 45-300 minutes.¬†Pulse: Running: max 70% of the maximum pulse, Biking / Nordic walking: 10 beats less.
Zone 4:¬†Basic Stamina 2
Nordic Walking, Ergometer, Running, Cycling, etc.¬†Duration: Depending on the power state, Running: 40-90 minutes, Biking: 45-180 minutes.¬†Pulse: Running: max 80% of the maximum pulse, Biking / Nordic walking: 10 beats less.
Zone 5:¬†Development Area¬†
Ergometer, Running, Cycling, etc.¬†Duration: Depending on power state, Running: 30-60 Minutes, Biking: 40-90 Minutes.¬†Pulse: Running: max 90% of the maximum pulse, Biking: 10 beats less.
Zone 6: Interval Training
Ergometer, Running, Cycling, etc. Strain and recovery in constant change.¬†Duration: Depending on the power state and interval training protocol.¬†Pulse: Running: over 90% of the maximum pulse, Biking: 10 beats less.¬†
The pulse ranges given are calculated in the app by statistical age values. Alternatively, you can also enter your own pulse range!
Zone 1: No Training
Your body is not ideally regenerated. Better to take a break.
Zone 2: Lightweight Training
Strength-endurance training: for example: 3 times 20 repetitions per exercise
Zone 3: Normal Training
Hypertrophy training: eg: 4-6 times 8-12 repetitions per exercise.
Zone 4: Intense Training
Maximum strength training: eg: 5-7 times 3-5 repetitions per exercise.
Please note the following:
The training recommendations provide information about what kind of exercise your body can withstand based on your general regeneration. If you have a localized muscle pain, it may happen that this is not or hardly reflected on your regeneration. In this case, we would advise against the training of the affected muscle groups.