{"id":50215,"date":"2024-02-23T07:00:00","date_gmt":"2024-02-23T06:00:00","guid":{"rendered":"https:\/\/www.siroko.com\/blog\/c\/?p=50215"},"modified":"2024-02-22T10:52:27","modified_gmt":"2024-02-22T09:52:27","slug":"cyklistika-pro-zacatecniky-zakladni-pruvodce-treninkem-podle-tepove-frekvence","status":"publish","type":"post","link":"https:\/\/www.siroko.com\/blog\/c\/cs\/cyklistika-pro-zacatecniky-zakladni-pruvodce-treninkem-podle-tepove-frekvence\/","title":{"rendered":"Cyklistika pro za\u010d\u00e1te\u010dn\u00edky: Z\u00e1kladn\u00ed pr\u016fvodce tr\u00e9ninkem podle tepov\u00e9 frekvence"},"content":{"rendered":"\n<p>Je\u0161t\u011b p\u0159ed n\u00e1stupem wattmetr\u016f byl tr\u00e9nink podle tepov\u00e9 frekvence hlavn\u00edm n\u00e1strojem pro vybudov\u00e1n\u00ed stabiln\u00edch a pevn\u00fdch z\u00e1klad\u016f a zlep\u0161ov\u00e1n\u00ed v\u00fdkonu jezdce. P\u0159esto\u017ee jsou dnes wattmetry st\u00e1le obl\u00edben\u011bj\u0161\u00ed a obecn\u011b dostupn\u011bj\u0161\u00ed, ani monitorov\u00e1n\u00ed tepov\u00e9 frekvence o moc nezaost\u00e1v\u00e1. Zde v\u00e1m p\u0159in\u00e1\u0161\u00edme z\u00e1kladn\u00ed a jednoduch\u00e9 rady, kter\u00e9 v\u00e1m s touto alternativn\u00ed metodou m\u011b\u0159en\u00ed v\u00fdkonu pomohou za\u010d\u00edt:<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong><strong>Krok 1: Z\u00e1kladn\u00ed vybaven\u00ed<\/strong><\/strong><\/h2>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img decoding=\"async\" width=\"1276\" height=\"852\" src=\"https:\/\/www.siroko.com\/blog\/c\/app\/uploads\/2024\/02\/image-1276x852.jpeg\" alt=\"\" class=\"wp-image-50140\" title=\"\" srcset=\"https:\/\/www.siroko.com\/blog\/c\/app\/uploads\/2024\/02\/image-1276x852.jpeg 1276w, https:\/\/www.siroko.com\/blog\/c\/app\/uploads\/2024\/02\/image-640x427.jpeg 640w, https:\/\/www.siroko.com\/blog\/c\/app\/uploads\/2024\/02\/image-768x513.jpeg 768w, https:\/\/www.siroko.com\/blog\/c\/app\/uploads\/2024\/02\/image.jpeg 1440w\" sizes=\"(max-width: 1276px) 100vw, 1276px\" \/><\/figure>\n<\/div>\n\n\n<p>Tyto v\u011bci budete pot\u0159ebovat:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Kolo<\/strong>. Lep\u0161\u00edch v\u00fdsledk\u016f dos\u00e1hnete s kolem, kter\u00e9 je v dobr\u00e9m stavu, spr\u00e1vn\u011b se\u0159\u00edzen\u00e9 a nastaven\u00e9 na va\u0161e proporce. Jedin\u011b tak z n\u011bj dostanete maximum a j\u00edzda pro v\u00e1s bude pohodln\u011bj\u0161\u00ed. Nav\u00edc tak p\u0159edejdete zbyte\u010dn\u00fdm zran\u011bn\u00edm.<\/li>\n\n\n\n<li><strong>Hrudn\u00ed <\/strong><strong>p\u00e1s\/sn\u00edma\u010d pro m\u011b\u0159en\u00ed tepov\u00e9 frekvence <\/strong>spole\u010dn\u011b s cyklopo\u010d\u00edta\u010dem, chytr\u00fdmi hodinkami nebo mobiln\u00edm telefonem. Rovn\u011b\u017e m\u016f\u017eete pou\u017e\u00edt <strong>chytr\u00e9 hodinky se zabudovan\u00fdm m\u011b\u0159i\u010dem tepov\u00e9 frekvence<\/strong>.<\/li>\n<\/ul>\n\n\n\n<p>Hrudn\u00ed p\u00e1s na m\u011b\u0159en\u00ed tepov\u00e9 frekvence v kombinaci s cyklopo\u010d\u00edta\u010dem je mezi cyklisty nejroz\u0161\u00ed\u0159en\u011bj\u0161\u00ed. Pro n\u00e1slednou anal\u00fdzu dat je pot\u0159eba sn\u00edma\u010d tepov\u00e9 frekvence synchronizovat s va\u0161\u00edm za\u0159\u00edzen\u00edm a z\u00e1rove\u0148 nastavit \u00fadaje na displeji tak, aby se na n\u011bm zobrazovaly pot\u0159ebn\u00e9 informace. Mezi n\u011b pat\u0159\u00ed mimo jin\u00e9 aktu\u00e1ln\u00ed, intervalov\u00e1 a pr\u016fm\u011brn\u00e1 tepov\u00e1 frekvence.<\/p>\n\n\n\n<p>Existuj\u00ed r\u016fzn\u00e9 druhy sn\u00edma\u010d\u016f tepov\u00e9 frekvence, kter\u00e9 lze v p\u0159\u00edpad\u011b vz\u00e1jemn\u00e9 kompatibility synchronizovat s jak\u00fdmkoliv za\u0159\u00edzen\u00edm, mus\u00ed v\u0161ak podporovat stejn\u00fd zp\u016fsob p\u0159ipojen\u00ed (Bluetooth a\/nebo Ant+).<\/p>\n\n\n\n<figure class=\"wp-block-embed is-provider-youtube wp-block-embed-youtube\"><div class=\"wp-block-embed__wrapper\">\n<div class=\"nv-iframe-embed\"><iframe loading=\"lazy\" title=\"Best Heart Rate Monitors For 2023 | 6 Of The Best Arm and Chest Heart Rate Monitors\" width=\"1200\" height=\"675\" src=\"https:\/\/www.youtube.com\/embed\/ix5f1TTpj1s?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen><\/iframe><\/div>\n<\/div><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><br><strong><strong>Krok 2: Zjist\u011bte svou klidovou tepovou frekvenci (RHR)<\/strong><\/strong><\/h2>\n\n\n\n<p>Klidov\u00e1 tepov\u00e1 frekvence je u\u017eite\u010dn\u00fd \u00fadaj, kter\u00fd v\u00e1m pom\u016f\u017ee zhodnotit \u00farove\u0148 va\u0161\u00ed tr\u00e9novanosti a kardiovaskul\u00e1rn\u00edho zdrav\u00ed. Pomoc\u00ed jej\u00edho pravideln\u00e9ho m\u011b\u0159en\u00ed zjist\u00edte, jak si nastavit tr\u00e9nink a zlep\u0161it svou celkovou kondici.<\/p>\n\n\n\n<p><strong>Jak m\u011b\u0159it klidovou tepovou frekvenci<\/strong><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img decoding=\"async\" width=\"1276\" height=\"852\" src=\"https:\/\/www.siroko.com\/blog\/c\/app\/uploads\/2024\/02\/image-1-1276x852.jpeg\" alt=\"\" class=\"wp-image-50156\" title=\"\" srcset=\"https:\/\/www.siroko.com\/blog\/c\/app\/uploads\/2024\/02\/image-1-1276x852.jpeg 1276w, https:\/\/www.siroko.com\/blog\/c\/app\/uploads\/2024\/02\/image-1-640x427.jpeg 640w, https:\/\/www.siroko.com\/blog\/c\/app\/uploads\/2024\/02\/image-1-768x513.jpeg 768w, https:\/\/www.siroko.com\/blog\/c\/app\/uploads\/2024\/02\/image-1.jpeg 1440w\" sizes=\"(max-width: 1276px) 100vw, 1276px\" \/><\/figure>\n<\/div>\n\n\n<p>Klidovou tepovou frekvenci je nejlep\u0161\u00ed m\u011b\u0159it r\u00e1no, ihned po probuzen\u00ed, a to je\u0161t\u011b p\u0159edt\u00edm, ne\u017e vstanete z postele. K m\u011b\u0159en\u00ed m\u016f\u017eete pou\u017e\u00edt sn\u00edma\u010d tepov\u00e9 frekvence, nebo si tep zm\u011b\u0159te manu\u00e1ln\u011b, a to bu\u010f na z\u00e1p\u011bst\u00ed, nebo na krku po dobu 30 vte\u0159in. V\u00fdsledek n\u00e1sledn\u011b vyn\u00e1sobte dv\u011bma.<\/p>\n\n\n\n<p>Pro p\u0159esn\u00e9 v\u00fdsledky, kter\u00e9 lze mezi sebou porovn\u00e1vat, je pot\u0159eba klidovou tepovou frekvenci m\u011b\u0159it ka\u017ed\u00e9 r\u00e1no ve stejn\u00fd \u010das.<\/p>\n\n\n\n<p>Pravideln\u00fdmi denn\u00edmi v\u00fdkyvy se nemus\u00edte p\u0159\u00edli\u0161 zab\u00fdvat, sp\u00ed\u0161e sledujte, jak se \u00farove\u0148 va\u0161\u00ed kondice m\u011bn\u00ed s p\u0159ib\u00fdvaj\u00edc\u00edmi t\u00fddny \u010di m\u011bs\u00edci tr\u00e9ninku a odpo\u010dinku.<\/p>\n\n\n\n<p>Ni\u017e\u0161\u00ed klidov\u00e1 tepov\u00e1 frekvence m\u016f\u017ee zna\u010dit dobr\u00e9 kardiovaskul\u00e1rn\u00ed zdrav\u00ed. \u010c\u00edm efektivn\u011bji va\u0161e srdce pumpuje krev, t\u00edm ni\u017e\u0161\u00ed bude va\u0161e klidov\u00e1 tepov\u00e1 frekvence. Postupn\u00fdm sni\u017eov\u00e1n\u00edm klidov\u00e9 tepov\u00e9 frekvence m\u016f\u017eete zlep\u0161it sv\u00e9 kardiovaskul\u00e1rn\u00ed zdrav\u00ed a fyzickou kondici.<\/p>\n\n\n\n<p>Klidovou tepovou frekvenci m\u016f\u017ee ovlivnit stres nebo \u00fanava. Jej\u00ed neobvykl\u00e9 zv\u00fd\u0161en\u00ed m\u016f\u017ee b\u00fdt sign\u00e1lem, \u017ee va\u0161e t\u011blo pot\u0159ebuje v\u00edce odpo\u010dinku, tak\u017ee m\u016f\u017eete zvolit leh\u010d\u00ed tr\u00e9nink, abyste mu ho dop\u0159\u00e1li.<\/p>\n\n\n\n<p>V\u011bt\u0161\u00ed v\u00fdkyvy klidov\u00e9 tepov\u00e9 frekvence mohou b\u00fdt p\u0159edzv\u011bst\u00ed p\u0159\u00edpadn\u00fdch zdravotn\u00edch probl\u00e9m\u016f \u010di zm\u011bn ve va\u0161\u00ed fyzick\u00e9 kondici. Jej\u00ed n\u00e1hl\u00fd n\u00e1r\u016fst m\u016f\u017ee b\u00fdt zp\u016fsoben stresem, nemoc\u00ed nebo p\u0159etr\u00e9nov\u00e1n\u00edm, co\u017e n\u00e1sledn\u011b zvy\u0161uje riziko zran\u011bn\u00ed. Monitorov\u00e1n\u00ed t\u011bchto v\u00fdkyv\u016f pom\u00e1h\u00e1 p\u0159edch\u00e1zet dlouhodob\u00fdm zdravotn\u00edm komplikac\u00edm.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Krok 3: Zjist\u011bte svou maxim\u00e1ln\u00ed tepovou frekvenci (MTF)<\/strong><\/h2>\n\n\n\n<p>V\u00fdpo\u010det maxim\u00e1ln\u00ed tepov\u00e9 frekvence je z\u00e1kladn\u00edm stavebn\u00edm kamenem pro ur\u010den\u00ed tr\u00e9ninkov\u00fdch z\u00f3n a p\u0159izp\u016fsoben\u00ed tr\u00e9nink\u016f va\u0161\u00ed fyzick\u00e9 kondici. Obecn\u011b se moc nedoporu\u010duje ode\u010d\u00edtat v\u011bk od 225 (u \u017een) nebo 220 (u mu\u017e\u016f), jak se n\u011bkde m\u016f\u017eete do\u010d\u00edst. Ka\u017ed\u00fd \u010dlov\u011bk je toti\u017e jin\u00fd a m\u00e1 jin\u00e9 limity. Na z\u00e1klad\u011b maxim\u00e1ln\u00ed tepov\u00e9 frekvence si m\u016f\u017eete nastavit sv\u00e9 tr\u00e9ninkov\u00e9 z\u00f3ny, kter\u00e9 budou odpov\u00eddat va\u0161\u00ed fyzick\u00e9 kondici a pomohou v\u00e1m zjistit pot\u0159ebnou intenzitu tr\u00e9ninku pro dosa\u017een\u00ed v\u00e1mi stanoven\u00fdch c\u00edl\u016f.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img decoding=\"async\" width=\"1440\" height=\"900\" src=\"https:\/\/www.siroko.com\/blog\/c\/app\/uploads\/2024\/02\/image.webp\" alt=\"\" class=\"wp-image-50200\" title=\"\" srcset=\"https:\/\/www.siroko.com\/blog\/c\/app\/uploads\/2024\/02\/image.webp 1440w, https:\/\/www.siroko.com\/blog\/c\/app\/uploads\/2024\/02\/image-640x400.webp 640w, https:\/\/www.siroko.com\/blog\/c\/app\/uploads\/2024\/02\/image-1276x798.webp 1276w, https:\/\/www.siroko.com\/blog\/c\/app\/uploads\/2024\/02\/image-768x480.webp 768w, https:\/\/www.siroko.com\/blog\/c\/app\/uploads\/2024\/02\/image-480x300.webp 480w\" sizes=\"(max-width: 1440px) 100vw, 1440px\" \/><\/figure>\n<\/div>\n\n\n<p>Ide\u00e1ln\u011b byste m\u011bli podstoupit z\u00e1t\u011b\u017eov\u00fd test, a to zejm\u00e9na v p\u0159\u00edpad\u011b, \u017ee s dan\u00fdm sportem teprve za\u010d\u00edn\u00e1te nebo m\u00e1te ur\u010dit\u00e9 zdravotn\u00ed probl\u00e9my. V\u011bt\u0161ina modern\u00edch cyklopo\u010d\u00edta\u010d\u016f disponuje aplikacemi, kter\u00e9 v\u00e1m tento test pomohou ud\u011blat, a\u0165 u\u017e uvnit\u0159 nebo venku. Krom\u011b toho m\u016f\u017eete vyzkou\u0161et i tuto metodu:<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Najd\u011bte si rovnom\u011brn\u00e9 stoup\u00e1n\u00ed s m\u00edrn\u00fdm sklonem (5\u20136 %).<\/li>\n\n\n\n<li>Zah\u0159\u00edvejte se po dobu 30 minut v rytmu, kter\u00fd v\u00e1m umo\u017en\u00ed mluvit bez pocitu zad\u00fdch\u00e1v\u00e1n\u00ed.<\/li>\n\n\n\n<li>P\u0159ejd\u011bte na st\u0159edn\u011b rychl\u00e9 tempo po dobu 15 minut (mluven\u00ed u\u017e bude obt\u00ed\u017en\u011bj\u0161\u00ed) a sna\u017ete se sladit konec tohoto \u010dasov\u00e9ho \u00faseku se za\u010d\u00e1tkem stoup\u00e1n\u00ed.<\/li>\n\n\n\n<li>Po dobu 5 minut postupn\u011b zvy\u0161ujte tempo. V posledn\u00ed minut\u011b do toho \u0161l\u00e1pn\u011bte naplno, abyste dos\u00e1hli sv\u00e9 maxim\u00e1ln\u00ed tepov\u00e9 frekvence.<\/li>\n\n\n\n<li>Pokud to d\u011bl\u00e1te poprv\u00e9, tak v\u00e1s nejsp\u00ed\u0161 d\u0159\u00edv ne\u017e va\u0161e srdce zrad\u00ed nohy, co\u017e je norm\u00e1ln\u00ed.<\/li>\n\n\n\n<li>Cel\u00fd proces klidn\u011b zopakujte, abyste mohli porovnat dva r\u016fzn\u00e9 v\u00fdsledky maxim\u00e1ln\u00ed tepov\u00e9 frekvence a vypo\u010d\u00edtat tak pr\u016fm\u011brnou hodnotu. P\u0159i druh\u00e9m pokusu u\u017e ov\u0161em s nejv\u011bt\u0161\u00ed pravd\u011bpodobnost\u00ed nebudete tak v\u00fdkonn\u00ed.<\/li>\n<\/ol>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Krok 4: Stanovte sv\u00e9 tr\u00e9ninkov\u00e9 z\u00f3ny<\/strong><\/h2>\n\n\n\n<p>Kdy\u017e m\u00e1te k dispozici svou maxim\u00e1ln\u00ed tepovou frekvenci, m\u016f\u017eete si na z\u00e1klad\u011b procentu\u00e1ln\u00edho pod\u00edlu vypo\u010d\u00edtat sv\u00e9 tr\u00e9ninkov\u00e9 z\u00f3ny. Ty slou\u017e\u00ed k ur\u010den\u00ed intenzity tr\u00e9ninku a pomohou v\u00e1m sestavit si efektivn\u00ed tr\u00e9ninkov\u00fd pl\u00e1n, abyste mohli zlep\u0161ovat svou v\u00fddr\u017e, rychlost nebo s\u00edlu.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img decoding=\"async\" width=\"1100\" height=\"529\" src=\"https:\/\/www.siroko.com\/blog\/c\/app\/uploads\/2024\/02\/image.png\" alt=\"\" class=\"wp-image-50170\" title=\"\" srcset=\"https:\/\/www.siroko.com\/blog\/c\/app\/uploads\/2024\/02\/image.png 1100w, https:\/\/www.siroko.com\/blog\/c\/app\/uploads\/2024\/02\/image-640x308.png 640w, https:\/\/www.siroko.com\/blog\/c\/app\/uploads\/2024\/02\/image-768x369.png 768w\" sizes=\"(max-width: 1100px) 100vw, 1100px\" \/><\/figure>\n<\/div>\n\n\n<p>Po\u010det tr\u00e9ninkov\u00fdch z\u00f3n ur\u010den\u00fdch podle tepov\u00e9 frekvence se m\u016f\u017ee v z\u00e1vislosti na zvolen\u00e9m zp\u016fsobu v\u00fdpo\u010dtu li\u0161it, nicm\u00e9n\u011b obvykle jich b\u00fdv\u00e1 p\u011bt:<\/p>\n\n\n\n<p><strong>Z\u00f3na 1 &#8211; Regenerace (50\u201359 % va\u0161\u00ed MTF)<\/strong>: Tato z\u00f3na je ide\u00e1ln\u00ed pro rozcvi\u010dku a aktivn\u00ed regeneraci. Va\u0161e tepov\u00e1 frekvence je na minimu, co\u017e podporuje regeneraci a pom\u00e1h\u00e1 p\u0159i aerobn\u00edm cvi\u010den\u00ed. V t\u00e9to z\u00f3n\u011b m\u016f\u017eete bez probl\u00e9m\u016f mluvit.&nbsp;<\/p>\n\n\n\n<p><strong>Z\u00f3na 2 &#8211; Vytrvalost (60\u201369 % va\u0161\u00ed MTF)<\/strong>: Lehk\u00fd rytmus, ide\u00e1ln\u00ed pro budov\u00e1n\u00ed aerobn\u00edho z\u00e1kladu, kter\u00fd jsme zm\u00ednili v\u00fd\u0161e, a p\u0159\u00edjemn\u00e1 \u00farove\u0148 pro dlouh\u00e9 tr\u00e9ninky. St\u00e1le je\u0161t\u011b m\u016f\u017eete v\u00e9st konverzaci, ale budete u\u017e zhluboka d\u00fdchat.&nbsp;<\/p>\n\n\n\n<p><strong>Z\u00f3na 3 &#8211; Tempo (70\u201379 % va\u0161\u00ed MTF)<\/strong>: Tato z\u00f3na zna\u010d\u00ed st\u0159edn\u00ed a\u017e vysok\u00e9 \u00fasil\u00ed a zlep\u0161uje kardiovaskul\u00e1rn\u00ed v\u00fddr\u017e (\u010dili aerobn\u00ed kondici). Tr\u00e9nov\u00e1n\u00edm v t\u00e9to z\u00f3n\u011b zvy\u0161ujete kapacitu plic a zlep\u0161ujete ob\u011bh krve. Je sice mo\u017en\u00e9 mluvit, ale mnohem obt\u00ed\u017en\u011bji ne\u017e v p\u0159ede\u0161l\u00fdch dvou z\u00f3n\u00e1ch.<\/p>\n\n\n\n<p><strong>Z\u00f3na 4 &#8211; Lakt\u00e1tov\u00fd pr\u00e1h (80\u201389 % va\u0161\u00ed MTF)<\/strong>: V t\u00e9to z\u00f3n\u011b u\u017e je \u00fasil\u00ed hodn\u011b vysok\u00e9 a intenzivn\u00ed, co\u017e zlep\u0161uje aerobn\u00ed kapacitu a lakt\u00e1tovou toleranci. Intervaly v t\u00e9to z\u00f3n\u011b p\u0159isp\u00edvaj\u00ed ke zv\u00fd\u0161en\u00ed tepov\u00e9 frekvence a v\u00fdkonnosti. Mluven\u00ed u\u017e je pom\u011brn\u011b dost obt\u00ed\u017en\u00e9.&nbsp;<\/p>\n\n\n\n<p><strong>Z\u00f3na 5 &#8211; VO2 Max (90\u2013100 % va\u0161\u00ed MTF)<\/strong>: Maxim\u00e1ln\u00ed mo\u017en\u00e9 \u00fasil\u00ed, p\u0159i kter\u00e9m se zlep\u0161uje rychlost a s\u00edla. Kr\u00e1tk\u00e9, ale intenzivn\u00ed intervaly v t\u00e9to z\u00f3n\u011b pom\u00e1haj\u00ed zv\u00fd\u0161it anaerobn\u00ed kapacitu. Konverzace u\u017e je prakticky nemo\u017en\u00e1, zm\u016f\u017eete se tak maxim\u00e1ln\u011b na vzdechy z vy\u010derp\u00e1n\u00ed.<\/p>\n\n\n\n<p>Do seznamu bychom mohli p\u0159idat je\u0161t\u011b dal\u0161\u00ed dv\u011b z\u00f3ny, ale cel\u00fd syst\u00e9m by pak byl mnohem komplikovan\u011bj\u0161\u00ed. Nov\u00e1\u010dci by nav\u00edc nem\u011bli p\u0159ekra\u010dovat p\u00e1tou z\u00f3nu. Syst\u00e9m se d\u00e1 tak\u00e9 zjednodu\u0161it, a to slou\u010den\u00edm prvn\u00edch t\u0159\u00ed z\u00f3n do jedn\u00e9, nebo\u0165 v\u011bt\u0161ina cyklistick\u00fdch vyj\u00ed\u017ed\u011bk za\u010d\u00e1te\u010dn\u00edk\u016f se pohybuje pr\u00e1v\u011b v t\u011bchto z\u00f3n\u00e1ch. Pot\u00e9, co str\u00e1v\u00edte dostatek \u010dasu tr\u00e9nov\u00e1n\u00edm v sedle, m\u016f\u017eete za\u010d\u00edt zkoumat a poko\u0159ovat sv\u00e9 limity.&nbsp;<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Krok 4: Tr\u00e9ninkov\u00e9 pl\u00e1ny<\/strong><\/h2>\n\n\n\n<figure class=\"wp-block-embed is-provider-youtube wp-block-embed-youtube\"><div class=\"wp-block-embed__wrapper\">\n<div class=\"nv-iframe-embed\"><iframe loading=\"lazy\" title=\"What are the Most Effective Intervals? HIIT Science\" width=\"1200\" height=\"675\" src=\"https:\/\/www.youtube.com\/embed\/YBgAr7kLsZY?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen><\/iframe><\/div>\n<\/div><\/figure>\n\n\n\n<p><br>Kdy\u017e zn\u00e1te svou MTF a tr\u00e9ninkov\u00e9 z\u00f3ny, m\u016f\u017eete sv\u00e9 tr\u00e9ninky pl\u00e1novat mnohem efektivn\u011bji. Chcete-li z tr\u00e9nink\u016f vyt\u011b\u017eit maximum, m\u011bli byste po\u017e\u00e1dat o radu profesion\u00e1ln\u00edho osobn\u00edho tren\u00e9ra. K dost\u00e1n\u00ed jsou i aplikace s r\u016fzn\u00fdmi tr\u00e9ninkov\u00fdmi pl\u00e1ny (Zwift, Garmin, TrainingPeaks). Pakli\u017ee v\u00e1m jde jen o z\u00e1kladn\u00ed strukturu a tr\u00e9ninkov\u00fd pl\u00e1n, zvl\u00e1dnete to v klidu sami. Ke ka\u017ed\u00e9mu tr\u00e9ninkov\u00e9mu pl\u00e1nu a tr\u00e9ninku se d\u00e1 naj\u00edt spousta informac\u00ed. Tady je p\u00e1r u\u017eite\u010dn\u00fdch p\u0159\u00edklad\u016f:<\/p>\n\n\n\n<p><strong>Vytrvalostn\u00ed a z\u00e1kladn\u00ed aerobn\u00ed tr\u00e9nink (z\u00f3ny 1\u20132)<\/strong>: Pomal\u00e9, lehk\u00e9 proj\u00ed\u017e\u010fky, p\u0159i kter\u00fdch se tepov\u00e1 frekvence pohybuje v rozmez\u00ed prvn\u00ed a druh\u00e9 z\u00f3ny. Pomalu si zvyk\u00e1te na j\u00edzdu na kole a budujete svou v\u00fddr\u017e.<\/p>\n\n\n\n<p>P\u0159\u00edklad: 60minutov\u00e1 proj\u00ed\u017e\u010fka v pohodln\u00e9m tempu p\u0159i udr\u017eov\u00e1n\u00ed tepov\u00e9 frekvence ve druh\u00e9 z\u00f3n\u011b.<\/p>\n\n\n\n<p><strong>Aerobn\u00ed tr\u00e9nink (z\u00f3ny 3\u20134)<\/strong>: Zv\u00fd\u0161en\u00ed intenzity, kter\u00e1 zlep\u0161uje kardiovaskul\u00e1rn\u00ed kapacitu.<\/p>\n\n\n\n<p>P\u0159\u00edklad: 60minutov\u00e1 proj\u00ed\u017e\u010fka. Po dobu 15 minut se zah\u0159\u00edvejte v rozmez\u00ed z\u00f3n 1 a\u017e 2. N\u00e1sledn\u011b st\u0159\u00eddejte p\u011btiminutov\u00e9 intervaly v z\u00f3n\u011b 4 s p\u011btiminutov\u00fdmi intervaly v z\u00f3n\u011b 3, to v\u0161e \u010dty\u0159ikr\u00e1t.&nbsp;<\/p>\n\n\n\n<p><strong>Intervalov\u00fd tr\u00e9nink (z\u00f3na 5)<\/strong>: Zv\u00fd\u0161en\u00ed rychlosti a s\u00edly v kr\u00e1tk\u00e9m \u010dase.<\/p>\n\n\n\n<p>P\u0159\u00edklad: 60minutov\u00e1 proj\u00ed\u017e\u010fka. Po dobu 20 minut se zah\u0159\u00edvejte v rozmez\u00ed z\u00f3n 1 a\u017e 2. Pot\u00e9 si dejte osm 20vte\u0159inov\u00fdch opakov\u00e1n\u00ed v z\u00f3n\u011b 5, kter\u00e9 v\u017edy prost\u0159\u00edd\u00e1te 40vte\u0159inov\u00fdmi odpo\u010dinkov\u00fdmi intervaly v z\u00f3n\u011b 1.<\/p>\n\n\n\n<p>Toto jsou jen obecn\u00e1 doporu\u010den\u00ed. D\u00e9lku jednotliv\u00fdch interval\u016f m\u016f\u017eete m\u011bnit v z\u00e1vislosti na va\u0161\u00ed fyzick\u00e9 kondici a konkr\u00e9tn\u00edch c\u00edlech. Jak jsme u\u017e zm\u00ednili, nejlep\u0161\u00ed je vyhledat radu od profesion\u00e1la \u010di osobn\u00edho tren\u00e9ra, kte\u0159\u00ed v\u00e1m pomohou p\u0159izp\u016fsobit tr\u00e9ninky va\u0161im pot\u0159eb\u00e1m. Nicm\u00e9n\u011b ch\u00e1peme, \u017ee za\u010d\u00ednaj\u00edc\u00ed cyklist\u00e9 tak mnohdy u\u010dinit nemohou.<\/p>\n\n\n\n<p>Abychom to tedy shrnuli, tepov\u00e1 frekvence st\u00e1le hraje d\u016fle\u017eitou roli p\u0159i \u00faprav\u011b a optimalizaci tr\u00e9nink\u016f, sledov\u00e1n\u00ed efektivity a v\u00fddr\u017ee, vyhodnocov\u00e1n\u00ed v\u00fdkonnosti i m\u00edry \u00fanavy. Z\u00e1rove\u0148 ale tak\u00e9 sni\u017euje p\u0159\u00edpadn\u00e1 zdravotn\u00ed rizika.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Je\u0161t\u011b p\u0159ed n\u00e1stupem wattmetr\u016f byl tr\u00e9nink podle tepov\u00e9 frekvence hlavn\u00edm n\u00e1strojem pro vybudov\u00e1n\u00ed stabiln\u00edch a pevn\u00fdch z\u00e1klad\u016f a zlep\u0161ov\u00e1n\u00ed v\u00fdkonu jezdce. P\u0159esto\u017ee jsou dnes wattmetry st\u00e1le obl\u00edben\u011bj\u0161\u00ed a obecn\u011b dostupn\u011bj\u0161\u00ed, ani monitorov\u00e1n\u00ed tepov\u00e9 frekvence o moc nezaost\u00e1v\u00e1. Zde v\u00e1m p\u0159in\u00e1\u0161\u00edme z\u00e1kladn\u00ed a jednoduch\u00e9 rady, kter\u00e9 v\u00e1m s touto alternativn\u00ed metodou m\u011b\u0159en\u00ed v\u00fdkonu pomohou za\u010d\u00edt: Krok&hellip;&nbsp;<\/p>\n<div class=\"read-more-wrapper\"><a href=\"https:\/\/www.siroko.com\/blog\/c\/cs\/cyklistika-pro-zacatecniky-zakladni-pruvodce-treninkem-podle-tepove-frekvence\/\" class=\"button button-secondary\" rel=\"bookmark\">\u010ct\u011bte v\u00edce<span class=\"screen-reader-text\">Cyklistika pro za\u010d\u00e1te\u010dn\u00edky: Z\u00e1kladn\u00ed pr\u016fvodce tr\u00e9ninkem podle tepov\u00e9 frekvence<\/span><\/a><\/div>\n","protected":false},"author":1,"featured_media":50186,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"neve_meta_sidebar":"","neve_meta_container":"","neve_meta_enable_content_width":"","neve_meta_content_width":0,"neve_meta_title_alignment":"","neve_meta_author_avatar":"","neve_post_elements_order":"","neve_meta_disable_header":"","neve_meta_disable_footer":"","neve_meta_disable_title":"","neve_meta_reading_time":"","_themeisle_gutenberg_block_has_review":false,"footnotes":""},"categories":[118,236,392],"tags":[],"class_list":["post-50215","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-cyklistika","category-cyklistika-pro-zacatecniky","category-zdravi-a-cyklistika"],"_links":{"self":[{"href":"https:\/\/www.siroko.com\/blog\/c\/cs\/wp-json\/wp\/v2\/posts\/50215","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.siroko.com\/blog\/c\/cs\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.siroko.com\/blog\/c\/cs\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.siroko.com\/blog\/c\/cs\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.siroko.com\/blog\/c\/cs\/wp-json\/wp\/v2\/comments?post=50215"}],"version-history":[{"count":2,"href":"https:\/\/www.siroko.com\/blog\/c\/cs\/wp-json\/wp\/v2\/posts\/50215\/revisions"}],"predecessor-version":[{"id":50240,"href":"https:\/\/www.siroko.com\/blog\/c\/cs\/wp-json\/wp\/v2\/posts\/50215\/revisions\/50240"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.siroko.com\/blog\/c\/cs\/wp-json\/wp\/v2\/media\/50186"}],"wp:attachment":[{"href":"https:\/\/www.siroko.com\/blog\/c\/cs\/wp-json\/wp\/v2\/media?parent=50215"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.siroko.com\/blog\/c\/cs\/wp-json\/wp\/v2\/categories?post=50215"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.siroko.com\/blog\/c\/cs\/wp-json\/wp\/v2\/tags?post=50215"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}