split exercises

The sportbeeper is an innovative device designed to help athletes optimize their split workouts. With its four fractional exercise libraries, it offers a variety of options to meet the specific needs of athletes. Here’s a detailed overview of each library:

Cyclic training:

• This library is ideal for athletes looking to improve their endurance and cardiovascular capacity.
• It offers a series of exercises that alternate between periods of intense effort and periods of active or passive recovery.

Intervals are designed to maintain a high heart rate while allowing sufficient recovery to sustain prolonged efforts.

Bicyclic training:

• Unlike cyclic training, this library emphasizes dual-cadence exercises, involving two types of movement or technique.
• It can be beneficial for athletes who need to work on their agility, coordination or speed in contexts where varied movements are required.

Combined training :

• This library merges different types of split exercise to offer a holistic approach to training.
• It can include a combination of strength, endurance and speed exercises, enabling athletes to work on several aspects of their fitness in a single session.

Entraînement Cadencé 3.6s Gacon:

• This library is specifically designed to meet the demands of 3.6-second cadence-based training, developed by fitness expert Gacon.
• Exercises are meticulously synchronized with this particular rhythm to maximize training benefits in terms of strength, coordination and endurance.

Let’s take a look at his different fractional exercises

1. intermittent cyclic training:

By cyclic training, we mean training a number of effort/recovery intervals in a continuous manner, planned in advance. For example, the best-known cyclic training in athletics is the 30/30:

• The athlete will run fast for 30 seconds ,
• then recover for 30 seconds.

As the sportbeeper is configurable, you can enter any value for both effort and recovery. So it’s possible to have a higher or lower effort time or recovery time. You can also choose the number of repetitions to be performed.

 

2.Cyclic intermittent : 

By cyclical training we mean a training of a number of effort/recuperation in a continuous way planned beforehand. For example, the best known cyclic training in athletics is the 30-30. The athlete will then run quickly for 30 seconds and then recover for 30 seconds. As the sportbeeper is configurable you can enter any value for effort and recovery. Thus it will be possible to have a longer or shorter effort time or recovery time. You can also choose the number of repetitions to be performed.

3.Bicyclic intermittent

Bicyclical training is seen as a sequence of 2 types of exercises. We can take an example from athletics and more specifically from speed work. We will then do two exercises: 30s 30s and 15s 15s. The sequence of these two exercises can be seen as a block. You can set the number of blocks and the duration of each exercise.

4.Combined intermittent

In this training, as in the bicyclical training, we have 2 types of exercises. However, the difference is that we first work on one type of exercise with the desired number of sets and then move on to the second type of exercise with a number of sets that may be different from that of the previous exercise.

 

5.3.6s Gacon Cadence Training.

This is a type of training that is widely used in reathletisation. Each player has one lane. The lanes represent the different speeds at which the coach wishes to run these players. A player will gradually increase in speed and therefore change lanes. For example, it will start at 10 km/h and then be 11 km/h…  If he is in difficulty he can go down a corridor. As far as the installation is concerned, the distance between the poles corresponds to the speed at which the athlete runs.

Thus a distance of 11 metres between each pad corresponds to a speed of 11 km/h. To summarise, the purpose of the 3.6 Gacon cadence is to allow you to synchronise the running speed with different lanes to make it go from one stage to the next or to make it lose speed.

The Tab-Odometer

The Tab-odometer tab instantly calculates the distance to be covered for each speed. It also indicates the number of pads to be used as well as the total distance and the distance to the second last pad for the 3.6 Gacon pace test