Tredemølle jukseark – hastighetskonvertering, tempo og målavstandstabell
by bernt & torsten
Når værforholdene er usikre i vintermånedene, løper jeg ofte på tredemølle på treningsstudioet, tredemøllekjøring er et merkelig alternativ, men det er noen få ting du trenger å vite. Hvis du løper i hastigheter under 9 miles i timen (et veldig raskt 6: 40-minutters mils tempo), brenner tredemøllekjøring omtrent det samme antall kalorier som å løpe utendørs.
Men hvis du løper raskere enn 9 km / t, vil du forbrenne færre kalorier på tredemøllen. Det er fordi du ikke trenger å overvinne vindmotstanden, og fordi tredemøllebeltet driver deg litt. Så for den gjennomsnittlige løpebåndet er et flott alternativ. Så hvis du ikke kan løpe, er det bare å hoppe på tredemøllen og gå, her er en hastighetskonvertering, tempo og målavstandstabell for å stille den tredemøllen riktig for ditt 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 også sjekke ut min Triathletes Cheat Sheet Kilometer til Mil
Du kan også sjekke ut min Triathletes Cheat Sheet Miles til Kilometer
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