zones d'intensités de FC

Les zones d'intensités de FC 

  récup active

endurance

de base

endurance

critique

entre

les seuils

zone de

PMA

anaérobie

capacité

anaérobie

puissance

filières

énergétiques

lipolyse

mobilisation

des lipides

lipolyse dominant

glycolyse

équilibre

lipolyse

glycolyse

glycolyse dominant

lypolise
glycolyse

glycolyse

+

montée de

l'acide lactique

créatine phosphatine

travail alactique

appelation 1

I 1

I 2

I 3

I 4

I 5

I 6

I 7

% de la FC max

(*)

65-70 %
70-75% 80-85% 85-90 %

90-92%

PMA

théorique 92%

92-95 %

pas vraiment

significatif

(*)

  60-70%

70% > seuil1

entre les seuils  seuil 2 > 95%

95%-97%

97-100%  
durée maxi possible illimité illimité plusieurs heures de 1h à 2h  moins d'une heure   5 à 7' quelques secondes

dépendance

des

apports énergétiques

non

mobilisation des graisses

oui

modéré

oui

importante

oui

importante

oui non non

(*) Dans tous les cas attention à la dérive cardiaque : plus l'intervelle est intense et court, plus la dérive sera importante et la FC immédiate en fin d'intervalle moins significative

 

La fonction cardiaque cible (formule de Karvonen) :

La fonction cardiaque cible est obtenue en relation à la fonction maximale de réserve auquel on ajouter la fonction cardiaque de repos.

FC cible KARVONEN = [(FC Max- FC repos) x l'intensité voulue exprimée en %  ]+ [FC repos ]

 

Comparaison entre des % strict de FC max ou des % de FC cible (avec FC réserve)

  • Claire est une sportive de 38 ans
  • Elle a une FC de repos de 50 bpm
  • Sa FC Max est de 182
  • Elle veut effectuer un exercice physique à une intensité de 92 % sa FC Max (seuil théorique anaérobie)

Sa FC cible sera de = 50 + (182 - 50) x 0,92 = 171 bpm

En prenant comme référence la seule FCmax on serait à : 92% de FC max 182 = 167 bpm

  i.1
i.2 i.3 i.4 i.5 i.6 i.7
appelation légère moyenne soutenu seuil sur-critique sous maximale maximale

en % pur

avec référence unique

la FCmax
109 - 127 127 - 146 146 - 164

164 - 173

seuil théorique à 92% = 167

173 - 177 177 - 182  

avec la FC Cible

calculée sur la FC de réserve

129- 142 142 - 156 156 - 169

169 - 175

seuil théorique à 92% = 171

175 - 178 178 - 182  

 

  • On constate d'importants écarts sur les valeurs i.1 - i.2 - i.3.
  • La formule Karvonen augmentant très sensiblement les paliers (+15 à +20%) , ce qui tendrait à montrer que l'utilisation de la fréquence cible sur les valeurs i.1 - i.2 - i.3 est plutôt adaptée aux sportifs déjà aguerris compte tenu des valeurs hautes de FC.
  •  Très peu de différence sur les intensités hautes : i.5 - i.6.

 

Par conséquent le débat "pour ou contre l'application de la fréquence cible", en lieu et place des % pur de la FC max reste anecdotique sur les intensités i.4 - i.5 - I.6, donc sur le travail par intervalles dont la dominante est le développement de la PMA/VMA ou celui de la VO2max (séance de type Gimenez, 30/30 par exemple).

 

un tableau de calcul pour déterminer vos zones d'intensité 

téléchargement  :

 calcul-valeur-des-zones-cibles.xlsx calcul-valeur-des-zones-cibles.xlsx

  • très simple d'utilisation 
  • possibilité d'une triple exploitation des zones 
    • avec % de FC  
    • en % par la formule  KARVONEN
    • en % de VMA ou PMA

 

apercu du tableau de calcul :

Zone

 

Tableau récapitulatif mensuel de la répartiton de vos zones d'intensité

téléchargement du tableau  :

tableau-mensul-des-charges-d-entrainement.xlsx tableau-mensul-des-charges-d-entrainement.xlsx

 

12 votes. Moyenne 4.50 sur 5.

Commentaires (23)

1. Borel Victor 27/02/2014

Merci beaucoup pour ce travail mi à la disposition de tous.

2. elgrosso 06/05/2015

bjr alain
il y a des tableaux avec 5 et d'autres avec 6 d'autres avec 7 zones.je m'y perds.cdmt

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10. Vincent 28/07/2017

Bonjour
A quoi correspond la ligne sous % de la FC max vu qu'elle n'a pas d'intitulé.
Sportivement
Vince

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