Trening prema srčanoj frekvenciji: u kojoj zoni trčati?

17. kolovoz 2025.Michal JetelinaBroj komentara: 10
Označena trkačka staza.

U ovom članku saznat ćeš kako možeš optimizirati svoj trening trčanja pomoću praćenja srčane frekvencije. Naučit ćeš što su zone srčane frekvencije, kako ih izračunati i zašto je važno pratiti u kojoj zoni treniraš. Pogledat ćemo i konkretne savjete i primjer treninga koji će ti pomoći da ovu metodu iskoristiš u potpunosti. Trening prema srčanoj frekvenciji jedan je od najučinkovitijih načina da poboljšaš svoj rezultat, a istovremeno optimiziraš oporavak.

Zone srčane frekvencije i trčanje

Kako možemo kontrolirati zone?

Za praćenje zona srčane frekvencije možeš koristiti modernu tehnologiju, kao što su sportski satovi ili prsni pojasevi. Ovi uređaji mjere tvoj trenutni puls i pomažu ti održavati trening u željenoj zoni. Korisno je i postavljanje zvučnih ili vibracijskih upozorenja, koja te upozoravaju ako prijeđeš željeni intenzitet. Za maksimalnu preciznost preporučuje se povezati uređaj s aplikacijama koje čuvaju zapise treninga i pomažu analizirati tvoj rezultat.

Žena trči kroz prirodu.

Izvor: hyve

Što su zone srčane frekvencije?

Zone srčane frekvencije predstavljaju različite razine intenziteta pri kojima srce pumpa krv u tijelo tijekom fizičke aktivnosti. Svaka zona odgovara drugačijem postotku maksimalne srčane frekvencije (MSF), što je najveći broj otkucaja srca u minuti koji čovjek može postići pri maksimalnom naporu. Naravno, postoje i tablice mirujuće srčane frekvencije. Ove zone određene su postocima tvoje maksimalne srčane frekvencije (MSF). Svaka zona ima specifičnu svrhu i utjecaj na tjelesnu kondiciju, od oporavka preko poboljšanja izdržljivosti do razvoja maksimalne brzine. Pravilan raspored po zonama omogućuje optimizaciju učinkovitosti treninga i poboljšava oporavak nakon zahtjevnog trčanja.1,2

  • Zona 1 (50–60 % MSF): Regenerativno trčanje, idealno za odmor nakon zahtjevnog treninga. 

  • Zona 2 (60–70 % MSF): Zona aerobne izdržljivosti, koja znači rad tijela pri nižem intenzitetu, kada mišići sagorijevaju uglavnom masti i koriste kisik kao glavni izvor energije. Ključna za duge trke i poboljšanje osnovne kondicije. 

  • Zona 3 (70–80 % MSF): Aerobni prag je točka u kojoj tijelo počinje povećavati proizvodnju laktata, ali ga još uvijek uspijeva učinkovito razgrađivati. Ova zona je idealna za tempo trčanja i razvoj brzine. 

  • Zona 4 (80–90 % MSF): Anaerobna zona, kada tijelo radi na toliko visokom intenzitetu da više ne uspijeva dovoljno koristiti kisik i prelazi na anaerobne izvore energije. Ova zona usmjerena je na intervalni trening i izgradnju maksimalne brzine. 

  • Zona 5 (90–100 % MSF): Maksimalno opterećenje, namijenjeno za kratke sprinteve i testiranje granica.1,2,3

Kako ti srčana frekvencija pomaže?

Trčanje prema srčanoj frekvenciji omogućuje ti kontrolu intenziteta treninga i maksimiziranje učinkovitosti svake jedinice. Pravilna raspodjela trenažnih zona pomaže spriječiti preopterećenje i minimizira rizik od ozljeda. 

Primjer: Ako treniraš za maraton, većina tvog trčanja trebala bi se odvijati u zoni 2, koja razvija izdržljivost i potiče sagorijevanje masti. 

Žena provjerava puls na satu.

Izvor: hyve

Izračun srčane frekvencije za trčanje

Kako utvrditi svoju maksimalnu srčanu frekvenciju?

Postoji nekoliko metoda za izračun maksimalne srčane frekvencije:

  1. Formula prema dobi: 220 minus tvoja dob. Na primjer, za 30-godišnjeg trkača MSF iznosi 190 otkucaja u minuti. 

  2. Laboratorijski testovi: Preciznije mjerenje koje uključuje sportske liječnike. 

  3. Praktični test: Trči 3 minute maksimalnim naporom i izmjeri najvišu vrijednost. 

Nakon utvrđivanja MSF-a, možeš izračunati pojedinačne zone pomoću postotnog udjela. 1,3

Kako trčati prema srčanoj frekvenciji

Praktični savjeti za trening

  • Usmjeri se na dugoročni razvoj: Ne zaboravi da je izgradnja izdržljivosti u zoni 2 ključna kako za početnike, tako i za napredne trkače. 

  • Koristi sportski sat: Praćenje srčane frekvencije omogućuje ti učinkovito upravljanje intenzitetom trčanja. 

  • Vodi računa o oporavku: Uvrsti regenerativna trčanja u zoni 1, koja pomažu smanjiti umor. 

Trčanje prema srčanoj frekvenciji

Najčešće pogreške

  1. Ignoriranje nižih zona: Mnogi trkači treniraju previše intenzivno, što dovodi do pretreniranosti. 

  2. Loše postavljene zone: Bez pravilnog izračuna MSF-a, teško je učinkovito upravljati treningom. 

  3. Nedovoljno korištenje tehnologije: Sportski satovi ti mogu znatno olakšati kontrolu srčane frekvencije. 

Žena se odmara nakon trčanja na stazi.

Izvor: hyve

Trening prema srčanoj frekvenciji

Kako izgleda primjer treninga?

  1. Zagrijavanje: 10 minuta u zoni 1, kako bi se tijelo pripremilo na opterećenje. 

  2. Glavni dio: 20 minuta u zoni 2 i 5 minuta u zoni 4. Ponovi 3 puta. 

  3. Istrčavanje: 10 minuta u zoni 1 za smirivanje pulsa. 

Izvori

  1. Seiler, S., & Tønnessen, E. (2009). Intervals, Thresholds, and Long Slow Distance: The Role of Intensity and Duration in Endurance Training. Sports Science Journal, 27(1), str. 45–53.

  2. Edwards, S. (1993). The Heart Rate Monitor Book. Sacramento: Fleet Feet Press, str. 89–102.

  3. Lorang, J., & Sandbakk, Ø. (2019). The Science of Running: Improving Performance and Preventing Injury. Oslo: Human Performance Publishing, str. 132–148.

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