Na'urar Lissafin Saurin Iyo na Iyaka
Saurin iyakar ka na CSS daga 400 m da 200 m
Ɗauki hoto, AI zai rubuta abincinka. Abinci da motsa jiki a app ɗaya.Sauke app kyautaLokacin 400 m
Lokacin 200 m
Na'urar Lissafin Saurin Iyo na Iyaka
Saurin Iyo na Iyaka shi ne kwatankwacin saurin iyakar ƙarfi na mai gudu a cikin iyo — saurin da za ka iya ci gaba da shi na dogon lokaci kafin gajiya ta tilasta ka rage gudu. Shigar da mafi kyawun lokutan ka na 400 m da 200 m sai wannan na'urar lissafi ta dawo da saurin CSS ɗin ka a kowace 100 m da gudun CSS ɗin ka ta amfani da daidaitaccen tsarin nisa biyu. Yi amfani da shi don saita manufofin iyaka da na tsaka-tsaki, daidaita saurin dogon iyo, da bin diddigin ƙarfin iyo na aerobic a cikin lokaci.
Saurin Iyo na Iyaka (CSS) shi ne saurin da a ka'ida za ka iya kiyaye shi ba tare da gajiya ba — kusan saurin iyon ka na iyakar ƙarfi. Ana samun shi daga gwajin lokaci na 400 m da gwajin lokaci na 200 m: CSS = (400 − 200) ÷ (T400 − T200). Yi iyo a ƙoƙarin biyu da cikakken ƙarfi kuma cikin hutawa don samun sakamako daidai. Yawancin saitin iyaka ana yin su daidai ko ɗan sauri fiye da CSS, yayin da iyo mai sauƙi ya fi shi a hankali.
Tambayoyin da Ake Yawan Yi
- What is Critical Swim Speed (CSS)?
- Critical Swim Speed is an estimate of the fastest pace you can sustain over a long swim without rapid fatigue, similar to a swimming threshold. The calculator uses your 400 m and 200 m times to find your CSS pace per 100 m and speed.
- How do I calculate my CSS pace?
- Swim timed 400 m and 200 m trials at maximal effort, then enter both times. CSS is the difference in those times divided by the 200 m distance difference, giving your threshold pace per 100 m for setting training intervals.
- How should I use CSS in swim training?
- Use your CSS pace per 100 m to anchor threshold and endurance sets, holding it for repeats with short rest to build aerobic swimming fitness. As your CSS pace improves through training, retest periodically and adjust your interval targets.