Løbebånd snydeark – hastighedskonverteringer, tempotider og målafstandstabel
by bernt & torsten
Når vejrforholdene er usikre i vintermånederne, løber jeg ofte på løbebånd i gymnastiksalen, løbebåndsløb er et underligt alternativ, men der er et par ting, du har brug for at vide. Hvis du kører med hastigheder under 9 miles i timen (et meget hurtigt tempo på 6: 40 minutter), brænder løbebåndskørsel omtrent det samme antal kalorier som at løbe udendørs.
Men hvis du løber hurtigere end 9 mph, forbrænder du færre kalorier på løbebåndet. Det er fordi du ikke behøver at overvinde vindmodstanden, og fordi løbebåndsbæltet driver dig lidt sammen. Så for den gennemsnitlige løbebånd er et godt alternativ. Så hvis du ikke kan komme ud af et løb, skal du bare hoppe på løbebåndet og gå, her er en hastighedskonvertering, tempotider og målafstandstabellen for at indstille løbebåndet korrekt til dit niveau.
| MPH | km/hr | Min/Miles | Min/Km | 3 miles | 5 Km | 8 Km | 10 Km | Half Marathon | Marathon |
|---|---|---|---|---|---|---|---|---|---|
| 3 | 4.8 | 0:20:00 | 0:12:26 | 1:00:00 | 1:02:08 | 1:39:25 | 2:04:16 | 4:22:13 | 8:44:26 |
| 3.2 | 5.1 | 0:18:45 | 0:11:39 | 0:56:15 | 0:58:15 | 1:33:12 | 1:56:30 | 4:05:50 | 8:11:40 |
| 3.4 | 5.5 | 0:17:39 | 0:10:58 | 0:52:56 | 0:54:50 | 1:27:43 | 1:49:39 | 3:51:22 | 7:42:44 |
| 3.6 | 5.8 | 0:16:40 | 0:10:21 | 0:50:00 | 0:51:47 | 1:22:51 | 1:43:34 | 3:38:31 | 7:17:02 |
| 3.8 | 6.1 | 0:15:47 | 0:09:49 | 0:47:22 | 0:49:03 | 1:18:29 | 1:38:07 | 3:27:01 | 6:54:02 |
| 4 | 6.4 | 0:15:00 | 0:09:19 | 0:45:00 | 0:46:36 | 1:14:34 | 1:33:12 | 3:16:40 | 6:33:20 |
| 4.2 | 6.8 | 0:14:17 | 0:08:53 | 0:42:51 | 0:44:23 | 1:11:01 | 1:28:46 | 3:07:18 | 6:14:36 |
| 4.4 | 7.1 | 0:13:38 | 0:08:28 | 0:40:55 | 0:42:22 | 1:07:47 | 1:24:44 | 2:58:47 | 5:57:34 |
| 4.6 | 7.4 | 0:13:03 | 0:08:06 | 0:39:08 | 0:40:31 | 1:04:50 | 1:21:03 | 2:51:01 | 5:42:01 |
| 4.8 | 7.7 | 0:12:30 | 0:07:46 | 0:37:30 | 0:38:50 | 1:02:08 | 1:17:40 | 2:43:53 | 5:27:46 |
| 5 | 8 | 0:12:00 | 0:07:27 | 0:36:00 | 0:37:17 | 0:59:39 | 1:14:34 | 2:37:20 | 5:14:40 |
| 5.2 | 8.4 | 0:11:32 | 0:07:10 | 0:34:37 | 0:35:51 | 0:57:21 | 1:11:42 | 2:31:17 | 5:02:34 |
| 5.4 | 8.7 | 0:11:07 | 0:06:54 | 0:33:20 | 0:34:31 | 0:55:14 | 1:09:02 | 2:25:41 | 4:51:21 |
| 5.6 | 9 | 0:10:43 | 0:06:39 | 0:32:09 | 0:33:17 | 0:53:16 | 1:06:35 | 2:20:28 | 4:40:57 |
| 5.8 | 9.3 | 0:10:21 | 0:06:26 | 0:31:02 | 0:32:08 | 0:51:25 | 1:04:17 | 2:15:38 | 4:31:16 |
| 6 | 9.7 | 0:10:00 | 0:06:13 | 0:30:00 | 0:31:04 | 0:49:43 | 1:02:08 | 2:11:07 | 4:22:13 |
| 6.2 | 10 | 0:09:41 | 0:06:01 | 0:29:02 | 0:30:04 | 0:48:06 | 1:00:08 | 2:06:53 | 4:13:46 |
| 6.4 | 10.3 | 0:09:22 | 0:05:50 | 0:28:07 | 0:29:08 | 0:46:36 | 0:58:15 | 2:02:55 | 4:05:50 |
| 6.6 | 10.6 | 0:09:05 | 0:05:39 | 0:27:16 | 0:28:15 | 0:45:11 | 0:56:29 | 1:59:11 | 3:58:23 |
| 6.8 | 10.9 | 0:08:49 | 0:05:29 | 0:26:28 | 0:27:25 | 0:43:52 | 0:54:50 | 1:55:41 | 3:51:22 |
| 7 | 11.3 | 0:08:34 | 0:05:20 | 0:25:43 | 0:26:38 | 0:42:36 | 0:53:16 | 1:52:23 | 3:44:46 |
| 7.2 | 11.6 | 0:08:20 | 0:05:11 | 0:25:00 | 0:25:53 | 0:41:25 | 0:51:47 | 1:49:15 | 3:38:31 |
| 7.4 | 11.9 | 0:08:06 | 0:05:02 | 0:24:19 | 0:25:11 | 0:40:18 | 0:50:23 | 1:46:18 | 3:32:37 |
| 7.6 | 12.2 | 0:07:54 | 0:04:54 | 0:23:41 | 0:24:32 | 0:39:15 | 0:49:03 | 1:43:30 | 3:27:01 |
| 7.8 | 12.6 | 0:07:42 | 0:04:47 | 0:23:05 | 0:23:54 | 0:38:14 | 0:47:48 | 1:40:51 | 3:21:42 |
| 8 | 12.9 | 0:07:30 | 0:04:40 | 0:22:30 | 0:23:18 | 0:37:17 | 0:46:36 | 1:38:20 | 3:16:40 |
| 8.2 | 13.2 | 0:07:19 | 0:04:33 | 0:21:57 | 0:22:44 | 0:36:22 | 0:45:28 | 1:35:56 | 3:11:52 |
| 8.4 | 13.5 | 0:07:09 | 0:04:26 | 0:21:26 | 0:22:12 | 0:35:30 | 0:44:23 | 1:33:39 | 3:07:18 |
| 8.6 | 13.8 | 0:06:59 | 0:04:20 | 0:20:56 | 0:21:41 | 0:34:41 | 0:43:21 | 1:31:28 | 3:02:57 |
| 8.8 | 14.2 | 0:06:49 | 0:04:14 | 0:20:27 | 0:21:11 | 0:33:54 | 0:42:22 | 1:29:24 | 2:58:47 |
| 9 | 14.5 | 0:06:40 | 0:04:09 | 0:20:00 | 0:20:43 | 0:33:08 | 0:41:25 | 1:27:24 | 2:54:49 |
| 9.2 | 14.8 | 0:06:31 | 0:04:03 | 0:19:34 | 0:20:16 | 0:32:25 | 0:40:31 | 1:25:30 | 2:51:01 |
| 9.4 | 15.1 | 0:06:23 | 0:03:58 | 0:19:09 | 0:19:50 | 0:31:44 | 0:39:40 | 1:23:41 | 2:47:22 |
| 9.6 | 15.4 | 0:06:15 | 0:03:53 | 0:18:45 | 0:19:25 | 0:31:04 | 0:38:50 | 1:21:57 | 2:43:53 |
| 9.8 | 15.8 | 0:06:07 | 0:03:48 | 0:18:22 | 0:19:01 | 0:30:26 | 0:38:03 | 1:20:16 | 2:40:33 |
| 10 | 16.1 | 0:06:00 | 0:03:44 | 0:18:00 | 0:18:38 | 0:29:50 | 0:37:17 | 1:18:40 | 2:37:20 |
| 10.2 | 16.4 | 0:05:53 | 0:03:39 | 0:17:39 | 0:18:17 | 0:29:14 | 0:36:33 | 1:17:07 | 2:34:15 |
| 10.4 | 16.7 | 0:05:46 | 0:03:35 | 0:17:18 | 0:17:55 | 0:28:41 | 0:35:51 | 1:15:38 | 2:31:17 |
| 10.6 | 17.1 | 0:05:40 | 0:03:31 | 0:16:59 | 0:17:35 | 0:28:08 | 0:35:10 | 1:14:13 | 2:28:26 |
| 10.8 | 17.4 | 0:05:33 | 0:03:27 | 0:16:40 | 0:17:16 | 0:27:37 | 0:34:31 | 1:12:50 | 2:25:41 |
| 11 | 17.7 | 0:05:27 | 0:03:23 | 0:16:22 | 0:16:57 | 0:27:07 | 0:33:54 | 1:11:31 | 2:23:02 |
| 11.2 | 18 | 0:05:21 | 0:03:20 | 0:16:04 | 0:16:39 | 0:26:38 | 0:33:17 | 1:10:14 | 2:20:28 |
| 11.4 | 18.3 | 0:05:16 | 0:03:16 | 0:15:47 | 0:16:21 | 0:26:10 | 0:32:42 | 1:09:00 | 2:18:01 |
| 11.6 | 18.7 | 0:05:10 | 0:03:13 | 0:15:31 | 0:16:04 | 0:25:43 | 0:32:08 | 1:07:49 | 2:15:38 |
| 11.8 | 19 | 0:05:05 | 0:03:10 | 0:15:15 | 0:15:48 | 0:25:17 | 0:31:36 | 1:06:40 | 2:13:20 |
| 12 | 19.3 | 0:05:00 | 0:03:06 | 0:15:00 | 0:15:32 | 0:24:51 | 0:31:04 | 1:05:33 | 2:11:07 |
| MPH | km/hr | Min/Miles | Min/Km | 3 miles | 5 Km | 8 Km | 10 Km | Half Marathon | Marathon |
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