Spiekbriefje op loopband – tabel met snelheidsconversies, tempo-tijden en doelafstanden
by bernt & torsten
Als de weersomstandigheden in de wintermaanden onveilig zijn, loop ik vaak op een loopband in de sportschool, hardlopen op een loopband is een vreemd alternatief, maar er zijn een paar dingen die je moet weten. Als je hardloopt met snelheden van minder dan 9 mijl per uur (een zeer snel tempo van 6:40 minuten), verbrandt hardlopen op een loopband ongeveer evenveel calorieën als buitenshuis hardlopen.
Maar als u sneller loopt dan 9 mph, verbrandt u minder calorieën op de loopband. Dat komt omdat je de windweerstand niet hoeft te overwinnen en omdat de loopband je een beetje voortstuwt. Dus voor de gemiddelde hardloper is een loopband een prima alternatief. Dus als je niet uit een run kunt komen, spring dan gewoon op de loopband en ga, hier is een snelheidsconversie, tempo-tijden en doelafstanden-tabel om die loopband correct in te stellen voor jouw 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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