{"id":2535,"date":"2021-04-05T17:54:13","date_gmt":"2021-04-05T08:54:13","guid":{"rendered":"http:\/\/doc-sin.life\/?p=2535"},"modified":"2021-04-05T17:54:13","modified_gmt":"2021-04-05T08:54:13","slug":"2021%e5%b9%b4%e3%81%ae%e8%87%aa%e8%bb%a2%e8%bb%8a%e3%83%88%e3%83%ac%e3%83%bc%e3%83%8b%e3%83%b3%e3%82%b0%e8%a8%88%e7%94%bb","status":"publish","type":"post","link":"https:\/\/doc-sin.life\/?p=2535","title":{"rendered":"2021\u5e74\u306e\u81ea\u8ee2\u8eca\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u8a08\u753b"},"content":{"rendered":"\n

2020\u5e74\u306fTrainerRoad\u306e\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u30d7\u30e9\u30f3\u306b\u306e\u3063\u3068\u308a\u7df4\u7fd2\u3092\u5b9f\u65bd\u3057\u305f\u304c\u3001
\u90314\uff0c5\u56de\u306e\u30a4\u30f3\u30bf\u30fc\u30d0\u30eb\u304c\u8a2d\u5b9a\u3055\u308c\u3066\u304a\u308a\u9014\u4e2d\u304b\u3089\u7df4\u7fd2\u304c\u3053\u306a\u305b\u306a\u304f\u306a\u3063\u305f\u305f\u3081
\u30d7\u30e9\u30f3\u3092\u5909\u66f4\u3059\u308b\u3053\u3068\u306b\u3057\u305f\u3002<\/p>\n\n\n\n

\u5c0e\u5165\u3059\u308b\u30d7\u30e9\u30f3\uff1aPolarized training (2\u6975\u5316\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0)<\/h3>\n\n\n\n

Polarized training\u306e\u500b\u4eba\u7684\u306a\u7406\u89e3<\/p>\n\n\n\n

  1. \u9ad8\u5f37\u5ea6\u30a4\u30f3\u30bf\u30fc\u30d0\u30eb\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u306f\u90313\u56de\u304c\u4e0a\u9650\u3067\u305d\u308c\u4ee5\u4e0a\u306f\u7df4\u7fd2\u5f37\u5ea6\u306e\u4f4e\u4e0b\u3084\u30aa\u30fc\u30d0\u30fc\u30ef\u30fc\u30af\u306a\u3069\u306e
    \u30ea\u30b9\u30af\u304c\u3042\u308b\u3002<\/li>
  2. \u9ad8\u5f37\u5ea6\u7df4\u7fd2\u4ee5\u5916\u3067\u8d70\u884c\u6642\u9593\u3092\u5897\u3084\u3059\u305f\u3081\u306b\u4f4e\u5f37\u5ea6\u7df4\u7fd2\u3092\u884c\u3046\u21d2\u9ad8\u5f37\u5ea6\u3068\u4f4e\u5f37\u5ea6\u306e2\u6975\u5316\u3002<\/li>
  3. \u4f4e\u5f37\u5ea6\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u3068\u5272\u308a\u5207\u308b\u3053\u3068\u3067\u30ea\u30ab\u30d0\u30ea\u30fc\u304c\u5341\u5206\u306a\u72b6\u614b\u3067\u9ad8\u5f37\u5ea6\u7df4\u7fd2\u304c\u3067\u304d\u3001\u7df4\u7fd2\u306e\u8cea\u304c\u4e0a\u304c\u308b\u3002<\/li><\/ol>\n\n\n\n

    \u4e0a\u8a181.\u306b\u95a2\u3057\u3066\u306f2020\u5e74\u306b\u4f53\u611f\u6e08\u307f\u3002
    \u3057\u304b\u3057\u5f37\u304f\u306a\u308b\u305f\u3081\u306b\u306f\u7df4\u7fd2\u6642\u9593\u3092\u5897\u3084\u3059\u3001\u6216\u3044\u306fTSS\u3092\u5897\u3084\u3055\u306a\u3051\u308c\u3070\u3044\u3051\u306a\u3044\u305f\u3081\u3001\u9ad8\u5f37\u5ea6\u306e\u65e5\u4ee5\u5916\u306f\u4f4e\u5f37\u5ea6\u3067\u9577\u6642\u9593\u8d70\u308b\u3068\u3044\u3046\u7406\u306b\u304b\u306a\u3063\u305f\u30d7\u30e9\u30f3\u3060\u3068\u8003\u3048\u3066\u3044\u307e\u3059\u3002<\/p>\n\n\n\n

    Polarized training\u306e\u7df4\u7fd2\u5f37\u5ea6<\/h3>\n\n\n\n

    \u7df4\u7fd2\u5f37\u5ea6\u306f\u30b3\u30fc\u30ac\u30f3\u5f0f\u3084\u5fc3\u62cd\u6570\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u540c\u69d8\u306b\u30be\u30fc\u30f3\u5206\u3051\u3055\u308c\u3066\u304a\u308a\u30013\u3064\u306e\u30be\u30fc\u30f3\u306b\u5206\u304b\u308c\u3066\u3044\u307e\u3059\u3002<\/p>\n\n\n\n

    \u305d\u308c\u305e\u308c\u3092\u7c21\u5358\u306b\u8868\u306b\u3057\u3066\u307f\u307e\u3057\u305f\u3002<\/p>\n\n\n\n

    <\/tr><\/tr><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

    \u6ce8\u610f\u70b9\u3068\u3057\u3066\u306fPolarized training zone\u306e\u5834\u5408\u306fVO2max\u306e\u5024\u3092\u57fa\u6e96\u306bZ1,2,3\u3092\u6c7a\u3081\u3066\u3044\u308b\u305f\u3081
    \u30b3\u30fc\u30ac\u30f3\u5f0f\u3068\u306f\u82e5\u5e72\u30d1\u30ef\u30fc\u30be\u30fc\u30f3\u304c\u305a\u308c\u3066\u3044\u307e\u3059\u3002<\/p>\n\n\n\n

    \u5177\u4f53\u7684\u306b\u306fZ2\u4e0a\u9650\u304cFTP100\uff05\u3068\u306a\u3063\u3066\u304a\u308a\u30b3\u30fc\u30ac\u30f3\u5f0f\u306eL4\u3068\u306f\u82e5\u5e72\u305a\u308c\u304c\u3042\u308a\u307e\u3059\u3002
    (L4\u306e\u4e0a\u9650\u306fFTP\u306e105%)<\/p>\n\n\n\n

    \u307e\u305f\u3001\u8868\u3067\u306fZ1\u306fL1,L2\u9818\u57df\u3068\u66f8\u3044\u3066\u3044\u307e\u3059\u304cZ1\u306e\u4e0b\u9650\u304cVO2max\u306e50%\u3068\u5b9a\u7fa9\u3055\u308c\u3066\u304a\u308a
    \u5b9f\u969b\u306b\u306fL2\u306e\u30d1\u30ef\u30fc\u30be\u30fc\u30f3\u3068\u306a\u3063\u3066\u3044\u307e\u3059\u3002
    VO2max\u306e50%\u4ee5\u4e0b\u3067\u306f\u7df4\u7fd2\u306b\u306a\u308b\u304b\u306b\u3064\u3044\u3066\u306f\u307e\u3060\u691c\u8a3c\u304c\u5fc5\u8981\u306a\u3088\u3046\u3067\u3059\u3002<\/p>\n\n\n\n

    \u30be\u30fc\u30f3\u6bce\u306e\u7df4\u7fd2\u306e\u5272\u5408<\/h3>\n\n\n\n

    Polarized training\u3067\u306f\u90312\uff0c3\u56deFTP\u3088\u308a\u4e0a\u306e\u5f37\u5ea6\u3067\u7df4\u7fd2\u3092\u884c\u3044\u3001\u305d\u308c\u4ee5\u5916\u306f\u4f4e\u5f37\u5ea6\u3067\u7df4\u7fd2\u3057\u307e\u3059\u3002
    Polarized(2\u6975\u5316)\u3068\u3044\u3046\u540d\u524d\u306e\u901a\u308a\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u30be\u30fc\u30f3\u30922\u6975\u5316\u3057\u3001Z1\u3068Z3\u3092\u4e2d\u5fc3\u306b\u7df4\u7fd2\u3092\u884c\u3044\u307e\u3059\u3002<\/p>\n\n\n\n

    Polarized training\u4ee5\u5916\u306e\u30be\u30fc\u30f3\u6bce\u306e\u7df4\u7fd2\u5272\u5408\u3068\u5408\u308f\u305b\u3066\u8868\u306b\u3057\u3066\u307f\u307e\u3057\u305f\u3002<\/p>\n\n\n\n

    polarized training zone
    (2\u6975\u5316\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\uff09<\/td>    		\u30b3\u30fc\u30ac\u30f3 \u30d1\u30ef\u30fc\u30be\u30fc\u30f3<\/td>% HRmax
    (\u6700\u5927\u5fc3\u62cd\u6570\u63db\u7b97)<\/td>    		\u7df4\u7fd2\u6642\u9593\u306e\u76ee\u5b89
    (\u30a4\u30f3\u30bf\u30fc\u30d0\u30eb)<\/td><\/tr>
    Z1<\/td>L1
    L2<\/td>    		76%\u4ee5\u4e0b<\/td>1\u6642\u9593\u4ee5\u4e0a<\/td><\/tr>
    Z2<\/td>L3
    L4<\/td>    		76%\uff5e90%<\/td>10\u5206\uff5e30\u5206<\/td><\/tr>
    Z3<\/td>L5
    L6<\/td>    		90%\u4ee5\u4e0a<\/td>1\u5206\uff5e6\u5206<\/td><\/tr>
    <\/tr><\/tr><\/tr><\/tbody><\/table>
    Z1,2,3\u8868\u8a18\u3067\u306e\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u5272\u5408\u306e\u76ee\u5b89<\/figcaption><\/figure>\n\n\n\n

    \u30d7\u30ed\u306f\u670880\u6642\u9593\u307b\u3069\u81ea\u8ee2\u8eca\u306b\u4e57\u3063\u3066\u3044\u308b\u3053\u3068\u304b\u3089\u5f37\u304f\u306a\u308b\u305f\u3081\u306b\u9577\u6642\u9593\u7df4\u7fd2\u3059\u308b\u3053\u3068\u306f\u5fc5\u9808\u3060\u3068
    \u601d\u3044\u307e\u3059\u304c\u3001\u30db\u30d3\u30fc\u30ec\u30fc\u30b5\u30fc\u306f\u4e0a\u8a18\u8868\u304b\u3089\u81ea\u5206\u306b\u5408\u3063\u305f\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u6cd5\u3092\u9078\u3076\u306e\u304c\u3044\u3044\u306e\u3067\u306f\u306a\u3044\u304b\u3068\u8003\u3048\u3066\u3044\u307e\u3059\u3002
    \u5f37\u5ea6\u304c\u5897\u3059\u307b\u3069\u7df4\u7fd2\u6642\u9593\u304c\u77ed\u304f\u306a\u308b\u50be\u5411\u304c\u3042\u308b\u306e\u3067\u3001\u6642\u9593\u304c\u306a\u3044\u3068\u304d\u306fZ2,Z3\u304c\u30e1\u30a4\u30f3\u306b\u306a\u308b\u3068
    \u601d\u3044\u307e\u3059\u3002<\/p>\n\n\n\n

    \u7df4\u7fd2\u30b9\u30b1\u30b8\u30e5\u30fc\u30eb<\/h3>\n\n\n\n

    \u53bb\u5e74\u306e\u5931\u6557\u3092\u8e0f\u307e\u3048\u3066\u3044\u304f\u3064\u304b\u306e\u6761\u4ef6\u3092\u4f5c\u308a\u307e\u3057\u305f\u3002<\/p>\n\n\n\n

    • \u30a4\u30f3\u30bf\u30fc\u30d0\u30eb\u306e\u65e5\u306f\u9031\u306b2\u56de\u3068\u3059\u308b\u3002<\/li>
    • \u90312\u65e5\u306f\u30aa\u30d5\u306e\u65e5\u3092\u4f5c\u308b\u3002<\/li>
    • \u90311\u56de\u306f\u7b4b\u30c8\u30ec\u3059\u308b\u3002<\/li><\/ul>\n\n\n\n

      \u3053\u308c\u3089\u3092\u8e0f\u307e\u3048\u3066\u8d85\u7c21\u5358\u306b\u9031\u9593\u30b9\u30b1\u30b8\u30e5\u30fc\u30eb\u3092\u4f5c\u6210\u3057\u307e\u3057\u305f\u3002<\/p>\n\n\n\n

    \u30c8\u30ec\u30fc\u30cb\u30f3\u30b0
    \u30be\u30fc\u30f3<\/td>    		polarized training
    (2\u6975\u5316\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\uff09<\/td>    		\u4f4e\u5f37\u5ea6\u9577\u6642\u9593
    \u30c8\u30ec\u30fc\u30cb\u30f3\u30b0<\/td>    		\u95be\u5024\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0<\/td>\u9ad8\u5f37\u5ea6\u77ed\u6642\u9593
    \u30c8\u30ec\u30fc\u30cb\u30f3\u30b0<\/td><\/tr>
    Z1<\/td>80%<\/td>70%<\/td>30%<\/td>20%<\/td><\/tr>
    Z2<\/td>0%<\/td>20%<\/td>60%<\/td>20%<\/td><\/tr>
    Z3<\/td>20%<\/td>10%<\/td>10%<\/td>60%<\/td><\/tr>
    <\/td>\u3000\u6708\u3000<\/td>\u706b<\/td>\u6c34<\/td>\u6728<\/td>\u3000\u91d1\u3000<\/td>\u571f<\/td>\u65e5<\/td><\/tr>
    \u81ea\u8ee2\u8eca<\/td>Off<\/td>\u9ad8\u5f37\u5ea6<\/td>\u4f4e\u5f37\u5ea6<\/td>\u4f4e\u5f37\u5ea6<\/td>Off<\/td>\u9ad8\u5f37\u5ea6<\/td>\u4f4e\u5f37\u5ea6<\/td><\/tr>
    \u7b4b\u30c8\u30ec<\/td><\/td><\/td>\u30b8\u30e0<\/td><\/td><\/td>(\u30b8\u30e0)<\/td><\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

    \u5e73\u65e5\u306f\u30ed\u30fc\u30e9\u30fc\u3067\u571f\u65e5\u306f\u5b9f\u8d70\u307e\u305f\u306f\u30ed\u30fc\u30e9\u30fc\u3067\u7df4\u7fd2\u3092\u884c\u3046\u4e88\u5b9a\u3067\u3059\u3002<\/p>\n\n\n\n

    \u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u5185\u5bb9\u8a73\u7d30\u306fTrainerRoad\u3067Polarized training\u304c\u4eee\u5b9f\u88c5\u3055\u308c\u3066\u304a\u308a\u3001
    \u305d\u3053\u3067\u81ea\u52d5\u7684\u306b\u30e1\u30cb\u30e5\u30fc\u3092\u4f5c\u3063\u3066\u304f\u308c\u308b\u306e\u3067\u305d\u308c\u306b\u306e\u3063\u3068\u308a\u7df4\u7fd2\u3092\u884c\u3046\u3002<\/p>\n\n\n\n

    \u7c21\u5358\u306b\u66f8\u304f\u3068\u9ad8\u5f37\u5ea6\u306e\u65e5\u306fFTP\u306e100%\u4ee5\u4e0a\u306e\u5f37\u5ea6\u3067\u30a4\u30f3\u30bf\u30fc\u30d0\u30eb\u7df4\u7fd2\u3092\u884c\u3044\u3001\u305d\u308c\u4ee5\u5916\u306e\u65e5\u306fZ1 (L2)\u4ee5\u4e0b\u3067\u8d70\u308b\u3053\u3068\u306b\u306a\u308a\u307e\u3059\u3002<\/p>\n\n\n\n

    \u7df4\u7fd2\u958b\u59cb\u65e5\u306e\u73fe\u72b6<\/h3>\n\n\n\n

    2\u6708\u304b\u30894\u6708\u307e\u3067\u6d77\u5916\u51fa\u5f35\u306b\u884c\u304d\u3001\u5f37\u5236\u9694\u96e2\u3068\u79c1\u7528\u306e\u5916\u51fa\u7981\u6b62\u3067\u5168\u304f\u52d5\u3051\u305a
    FTP\u304c\u8457\u3057\u304f\u4f4e\u4e0b\u3057\u305f\u72b6\u614b\u304b\u3089\u958b\u59cb\u3002<\/p>\n\n\n\n

    \u958b\u59cb\u65e5\uff1a2021\/4\/5\u3000FTP212W\u3000\uff20MAP test<\/p>\n\n\n\n

    10\u6708\u307e\u3067\u7d9a\u3051\u3066\u4eca\u5e74\u3069\u3053\u307e\u3067\u30d1\u30ef\u30fc\u304c\u4e0a\u304c\u308b\u304b\u898b\u3066\u3044\u304d\u305f\u3044\u3068\u601d\u3044\u307e\u3059\u3002<\/p>\n","protected":false},"excerpt":{"rendered":"

    2020\u5e74\u306fTrainerRoad\u306e\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u30d7\u30e9\u30f3\u306b\u306e\u3063\u3068\u308a\u7df4\u7fd2\u3092\u5b9f\u65bd\u3057\u305f\u304c\u3001\u90314\uff0c5\u56de\u306e\u30a4\u30f3\u30bf\u30fc\u30d0\u30eb\u304c\u8a2d\u5b9a\u3055\u308c\u3066\u304a\u308a\u9014\u4e2d\u304b\u3089\u7df4\u7fd2\u304c\u3053\u306a\u305b\u306a\u304f\u306a\u3063\u305f\u305f\u3081\u30d7\u30e9\u30f3\u3092\u5909\u66f4\u3059\u308b\u3053\u3068\u306b\u3057\u305f\u3002 \u5c0e\u5165\u3059\u308b\u30d7\u30e9\u30f3\uff1aPolarized […]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_locale":"ja","_original_post":"http:\/\/doc-sin.life\/?p=2535"},"categories":[10],"tags":[52,69,98,118,119],"jetpack_featured_media_url":"","_links":{"self":[{"href":"https:\/\/doc-sin.life\/index.php?rest_route=\/wp\/v2\/posts\/2535"}],"collection":[{"href":"https:\/\/doc-sin.life\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/doc-sin.life\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/doc-sin.life\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/doc-sin.life\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=2535"}],"version-history":[{"count":0,"href":"https:\/\/doc-sin.life\/index.php?rest_route=\/wp\/v2\/posts\/2535\/revisions"}],"wp:attachment":[{"href":"https:\/\/doc-sin.life\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2535"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/doc-sin.life\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2535"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/doc-sin.life\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2535"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}