Löpband fuskark – snabba omvandlingar, tempotider och målavståndstabellen
by bernt & torsten
När väderförhållandena är osäkra under vintermånaderna kör jag ofta på löpband på gymmet, löpbandslöpning är ett udda alternativ, men det finns några saker du behöver veta. Om du kör i hastigheter under 9 miles i timmen (en mycket snabb 6: 40-minuters mil) bränner löpbandskörningen ungefär samma antal kalorier som att springa utomhus.
Men om du springer snabbare än 9 mph bränner du färre kalorier på löpbandet. Det beror på att du inte behöver övervinna vindmotståndet och för att löpbandet driver dig lite. Så för den genomsnittliga löpbandet är ett bra alternativ. Så om du inte kan springa ut, hoppa bara på löpbandet och gå, här är en hastighetskonvertering, tempotider och måltabell för att ställa in löpbandet rätt för din nivå.
| 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 |
Du kan också kolla in min Triatleter fuskar ark till kilometer
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