Run Race Team



progoza maratonuErrorprogoza maratonuPrognozowanie wyniku w maratonie na podstawie wyniku uzyskanego w półmaratonie
K
M

tempa treningoweErrortempa treningowewyznaczanie temp trenigowych na podstawie czasu uzyskanego w zawodach

BMIErrorBMIObliczanie współczynnika BMI na podstawie wagi i wzrostu

waga startowaErrorwaga startowaWskazówka wagowa doktora Stillmana na podstawie wagi i wzrostu
K
M

prognoza wynikuErrorprognoza wynikuPodaj swój wynik na jednym z klasycznych dystansów. Po wybraniu przycisku prognozuj zobaczysz prognozwoane wyniki na innych dystansach. Prognoza wyliczana jest na podstawie tabeli VDOT. Osiągniesz prognozowany wynik jeżeli będziesz przygotowywał się do określonego dystansu trenując w adekwatny do niego sposób.

plan wyściguErrorplan wyściguRozplanuj równomierne tempo wyścigu podając dystans oraz końcowy czas.

Tabela VDOT

Wymyślony przez amerykańskiego trenera Jacka Danielsa współczynnik VDOT jest współczynnikiem biegowej mocy tlenowej oszacowanej na postawie wyniku w wybranym wyścigu. Pozwala on w sposób matematyczny okreslić szczegółowo tempo każdego typu akcentu treningowego.

vdot 1500 m 1 mila 3000 m 2 mile 5000 m 10 km 15 km półmaraton maraton
30 00:08:30 00:09:11 00:17:56 00:19:19 00:30:40 01:03:46 01:38:14 02:21:04 04:49:17
31 00:08:15 00:08:55 00:17:27 00:18:48 00:29:51 01:02:03 01:35:36 02:17:21 04:41:57
32 00:08:02 00:08:41 00:16:59 00:18:18 00:29:05 01:02:26 01:33:07 02:13:49 04:34:59
33 00:07:49 00:08:27 00:16:33 00:17:50 00:28:21 00:58:54 01:30:45 02:10:27 04:28:22
34 00:07:37 00:08:14 00:16:09 00:17:24 00:27:39 00:57:26 01:28:30 02:07:16 04:22:03
35 00:07:25 00:08:01 00:15:45 00:16:58 00:27:00 00:56:03 01:26:22 02:04:13 04:16:03
36 00:07:14 00:07:49 00:15:23 00:16:34 00:26:22 00:54:44 01:24:20 02:01:19 04:10:19
37 00:07:04 00:07:38 00:15:01 00:16:11 00:25:46 00:53:29 01:22:24 01:58:34 04:04:50
38 00:06:54 00:07:27 00:14:41 00:15:49 00:25:12 00:52:17 01:20:33 01:55:55 03:59:35
39 00:06:44 00:07:17 00:14:21 00:15:29 00:24:39 00:51:09 01:18:47 01:53:24 03:54:34
40 00:06:35 00:07:07 00:14:03 00:15:08 00:24:08 00:50:03 01:17:06 01:50:59 03:49:45
41 00:06:27 00:06:58 00:13:45 00:14:49 00:23:38 00:49:01 01:15:29 01:48:40 03:45:09
42 00:06:19 00:06:49 00:13:28 00:14:31 00:23:09 00:48:01 01:13:56 01:46:27 03:40:43
43 00:06:11 00:06:41 00:13:11 00:14:13 00:22:41 00:47:04 01:12:27 01:44:20 03:36:28
44 00:06:03 00:06:32 00:12:55 00:13:56 00:22:15 00:46:09 01:11:02 01:42:17 03:32:23
45 00:05:56 00:06:25 00:12:40 00:13:40 00:21:50 00:45:16 01:09:40 01:40:20 03:28:26
46 00:05:49 00:06:17 00:12:26 00:13:25 00:21:25 00:44:25 01:08:22 01:38:27 03:24:39
47 00:05:42 00:06:10 00:12:12 00:13:10 00:21:02 00:43:36 01:07:06 01:36:38 03:21:00
48 00:05:36 00:06:03 00:11:58 00:12:55 00:20:39 00:42:50 01:05:53 01:34:53 03:17:29
49 00:05:30 00:05:56 00:11:45 00:12:41 00:20:18 00:42:04 01:04:44 01:33:12 03:14:06
50 00:05:24 00:05:50 00:11:33 00:12:28 00:19:57 00:41:21 01:03:36 01:31:35 03:10:49
51 00:05:18 00:05:44 00:11:21 00:12:15 00:19:36 00:40:39 01:02:31 01:30:02 03:07:39
52 00:05:13 00:05:38 00:11:09 00:12:02 00:19:17 00:39:59 01:01:29 01:28:31 03:04:36
53 00:05:07 00:05:32 00:10:58 00:11:50 00:18:58 00:39:20 01:00:28 01:27:04 03:01:39
54 00:05:02 00:05:27 00:10:47 00:11:39 00:18:40 00:38:42 00:59:30 01:25:40 02:58:47
55 00:04:57 00:05:21 00:10:37 00:11:28 00:18:22 00:38:06 00:58:33 01:24:18 02:56:01
56 00:04:53 00:05:16 00:10:27 00:11:17 00:18:05 00:37:31 00:58:39 01:23:00 02:53:20
57 00:04:48 00:05:11 00:10:17 00:11:06 00:17:49 00:36:57 00:56:46 01:21:43 02:50:45
58 00:04:44 00:05:06 00:10:08 00:10:56 00:17:33 00:36:42 00:55:55 01:20:30 02:48:14
59 00:04:39 00:05:02 00:09:58 00:10:46 00:17:17 00:35:52 00:55:06 01:19:18 02:45:47
60 00:04:35 00:04:57 00:09:50 00:10:37 00:17:03 00:35:22 00:54:18 01:18:09 02:43:25
61 00:04:31 00:04:53 00:09:41 00:10:27 00:16:48 00:34:52 00:53:32 01:17:02 02:41:08
62 00:04:27 00:04:49 00:09:33 00:10:18 00:16:34 00:34:23 00:52:47 01:15:57 02:38:54
63 00:04:24 00:04:45 00:09:25 00:10:10 00:16:20 00:33:55 00:52:03 01:14:54 02:36:44
64 00:04:20 00:04:41 00:09:17 00:10:01 00:16:07 00:33:28 00:51:21 01:13:53 02:34:38
65 00:04:16 00:04:37 00:09:09 00:09:53 00:15:54 00:33:01 00:50:40 01:12:53 02:32:35
66 00:04:13 00:04:33 00:09:02 00:09:45 00:15:42 00:32:35 00:50:00 01:11:56 02:30:36
67 00:04:10 00:04:30 00:08:55 00:09:37 00:15:29 00:32:11 00:49:22 01:11:00 02:28:40
68 00:04:06 00:04:26 00:08:48 00:09:30 00:15:18 00:31:46 00:48:44 01:10:05 02:26:47
69 00:04:03 00:04:23 00:08:41 00:09:23 00:15:06 00:31:23 00:48:08 01:09:12 02:24:57
70 00:04:00 00:04:19 00:08:34 00:09:16 00:14:55 00:31:00 00:47:32 01:08:21 02:23:10
71 00:03:57 00:04:16 00:08:28 00:09:09 00:14:44 00:30:38 00:46:58 01:07:31 02:21:26
72 00:03:54 00:04:13 00:08:22 00:09:02 00:14:33 00:30:16 00:46:24 01:06:42 02:19:44
73 00:03:52 00:04:10 00:08:16 00:08:55 00:14:23 00:29:55 00:45:51 01:05:54 02:18:05
74 00:03:49 00:04:07 00:08:10 00:08:49 00:14:13 00:29:54 00:45:19 01:05:08 02:16:29
75 00:03:46 00:04:04 00:08:04 00:08:43 00:14:03 00:29:14 00:44:48 01:04:23 02:14:55
76 00:03:44 00:04:02 00:07:58 00:08:37 00:13:54 00:28:55 00:44:18 01:03:39 02:13:23
77 00:03:41 00:03:58 00:07:53 00:08:31 00:13:44 00:28:36 00:43:49 01:02:56 02:11:54
78 00:03:38.8 00:03:56.2 00:07:48 00:08:25 00:13:35 00:28:17 00:43:20 01:02:15 02:10:27
79 00:03:36.5 00:03:53.7 00:07:43 00:08:20 00:13:26 00:27:59 00:42:52 01:01:34 02:09:02
80 00:03:34.2 00:03:51.2 00:07:37.5 00:08:14.2 00:13:17.8 00:27:41 00:42:25 01:00:54 02:07:38
81 00:03:31.9 00:03:48.7 00:07:32.5 00:08:08.9 00:13:9.3 00:27:24 00:41:58 01:00:15 02:06:17
82 00:03:29.7 00:03:46.4 00:07:27.7 00:08:03.7 00:13:01.1 00:27:07 00:41:32 00:59:38 02:04:57
83 00:03:27.6 00:03:44 00:07:23 00:07:58.6 00:12:53 00:26:51 00:41:06 00:59:01 02:03:40
84 00:03:25.5 00:03:41.8 00:07:18.5 00:07:53.6 00:12:45.2 00:26:34 00:40:32 00:58:25 02:02:24
85 00:03:23.5 00:03:39.6 00:07:14 00:07:48.8 00:12:13.4 00:26:19 00:40:17 00:57:50 02:01:10

 

 
.