TABLA PARA EL CONTROL DEL ENTRENAMIENTO DE ACUERDO AL TEST DE 1000 MTS. PARA 21KMS.

DISEÑO: lcdo Elio Pinargote Vera

VMA 21DISTANCIA EN METROS/TIEMPO EN SEGUNDOS

KM/h m/s 200 300 400 500 600 700 800 900 1000 1100 1200

REGENERATIVO A1

8.40 2.33 01:25.7 02:08.6 02:51.4 03:34.3 04:17.1 05:00 05:42.9 06:25.7 07:08.6 07:51.4 08:34.39.45 2.63 01:16.2 01:54.3 02:32.4 03:10.5 03:48.6 04:27 05:04.8 05:42.9 06:21.0 06:59.0 07:37.1

10.08 2.80 01:11.4 01:47.1 02:22.9 02:58.6 03:34.3 04:10 04:45.7 05:21.4 05:57.1 06:32.9 07:08.610.50 2.92 01:08.6 01:42.9 02:17.1 02:51.4 03:25.7 04:00 04:34.3 05:08.6 05:42.9 06:17.1 06:51.4

AEROBICO MEDIO A2

11.55 3.21 01:02.3 01:33.5 02:04.7 02:35.8 03:07.0 03:38 04:09.4 04:40.5 05:11.7 05:42.9 06:14.012.60 3.50 00:57.1 01:25.7 01:54.3 02:22.9 02:51.4 03:20 03:48.6 04:17.1 04:45.7 05:14.3 05:42.913.65 3.79 00:52.7 01:19.1 01:45.5 02:11.9 02:38.2 03:05 03:31.0 03:57.4 04:23.7 04:50.1 05:16.514.70 4.08 00:49.0 01:13.5 01:38.0 02:02.4 02:26.9 02:51 03:15.9 03:40.4 04:04.9 04:29.4 04:53.9

UMB-AEROBICO A3

15.75 4.38 00:45.7 01:08.6 01:31.4 01:54.3 02:17.1 02:40 03:02.9 03:25.7 03:48.6 04:11.4 04:34.316.80 4.67 00:42.9 01:04.3 01:25.7 01:47.1 02:08.6 02:30 02:51.4 03:12.9 03:34.3 03:55.7 04:17.117.85 4.96 00:40.3 01:00.5 01:20.7 01:40.8 02:01.0 02:21 02:41.3 03:01.5 03:21.7 03:41.8 04:02.018.90 5.25 00:38.1 00:57.1 01:16.2 01:35.2 01:54.3 02:13 02:32.4 02:51.4 03:10.5 03:29.5 03:48.6

VO2(MAX) A4

19.95 5.54 00:36.1 00:54.1 01:12.2 01:30.2 01:48.3 02:06 02:24.4 02:42.4 03:00.5 03:18.5 03:36.521.00 5.83 00:34.3 00:51.4 01:08.6 01:25.7 01:42.9 02:00 02:17.1 02:34.3 02:51.4 03:08.6 03:25.722.05 6.13 00:32.7 00:49.0 01:05.3 01:21.6 01:38.0 01:54 02:10.6 02:26.9 02:43.3 02:59.6 03:15.923.10 6.42 00:31.2 00:46.8 01:02.3 01:17.9 01:33.5 01:49 02:04.7 02:20.3 02:35.8 02:51.4 03:07.0

ANAEROBICO A5

24.15 6.71 00:29.8 00:44.7 00:59.6 01:14.5 01:29.4 01:44 01:59.3 02:14.2 02:29.1 02:44.0 02:58.925.20 7.00 00:28.6 00:42.9 00:57.1 01:11.4 01:25.7 01:40 01:54.3 02:08.6 02:22.9 02:37.1 02:51.426.25 7.29 00:27.4 00:41.1 00:54.9 01:08.6 01:22.3 01:36 01:49.7 02:03.4 02:17.1 02:30.9 02:44.627.30 7.58 00:26.4 00:39.6 00:52.7 01:05.9 01:19.1 01:32 01:45.5 01:58.7 02:11.9 02:25.1 02:38.2

VELOCIDAD A6

28.35 7.88 00:25.4 00:38.1 00:50.8 01:03.5 01:16.2 01:29 01:41.6 01:54.3 02:07.0 02:19.7 02:32.429.40 8.17 00:24.5 00:36.7 00:49.0 01:01.2 01:13.5 01:26 01:38.0 01:50.2 02:02.4 02:14.7 02:26.9

Kms

nivel

TEST

VELOCIDAD A630.45 8.46 00:23.6 00:35.5 00:47.3 00:59.1 01:10.9 01:23 01:34.6 01:46.4 01:58.2 02:10.0 02:21.931.50 8.75 00:22.9 00:34.3 00:45.7 00:57.1 01:08.6 01:20 01:31.4 01:42.9 01:54.3 02:05.7 02:17.1

TEST 1000

TIEMPO 2.55 2VMA m/s 0.55

5.71 175

VMAKm/h20.57