Kikokotoo cha Kasi ya Kuogelea ya Kikomo

Mwendo wako wa kizingiti wa CSS kutoka 400 m na 200 m

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Muda wa 400 m

Muda wa 200 m

Kikokotoo cha Kasi ya Kuogelea ya Kikomo

Kasi ya Kuogelea ya Kikomo ni sawa na mwendo wa kizingiti wa mkimbiaji katika kuogelea — kasi ambayo unaweza kuidumisha kwa muda mrefu kabla uchovu haujakulazimisha kupunguza mwendo. Weka muda wako bora wa 400 m na 200 m na kikokotoo hiki kitarejesha mwendo wako wa CSS kwa kila 100 m na kasi yako ya CSS kwa kutumia fomula ya kawaida ya umbali mbili. Itumie kuweka malengo ya kizingiti na ya muda, kupanga mwendo wa kuogelea kwa muda mrefu, na kufuatilia uimara wa kuogelea wa aerobiki katika msimu.

Kasi ya Kuogelea ya Kikomo (CSS) ni mwendo ambao kinadharia unaweza kuudumisha bila kuchoka — takriban mwendo wako wa kizingiti cha kuogelea. Hupatikana kutoka jaribio la muda la 400 m na jaribio la muda la 200 m: CSS = (400 − 200) ÷ (T400 − T200). Ogelea juhudi zote mbili kwa nguvu kamili na ukiwa umepumzika ili kupata matokeo sahihi. Seti nyingi za kizingiti hufanywa kwa kasi sawa au kidogo zaidi ya CSS, huku kuogelea rahisi kukiwa polepole zaidi yake.

Maswali Yanayoulizwa Mara kwa Mara

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.

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