{"id":3734,"date":"2026-10-05T14:07:22","date_gmt":"2026-10-05T13:07:22","guid":{"rendered":"https:\/\/wpcalc.com\/tr\/?p=3734"},"modified":"2026-10-05T14:07:22","modified_gmt":"2026-10-05T13:07:22","slug":"1-5-mil-kosu-vo2max-hesaplayici","status":"publish","type":"post","link":"https:\/\/wpcalc.com\/tr\/guzellik\/1-5-mil-kosu-vo2max-hesaplayici\/","title":{"rendered":"1,5 Mil (2,4 km) Ko\u015fu VO\u2082Maks Hesaplay\u0131c\u0131"},"content":{"rendered":"<section class=\"not-prose calculator-box\" aria-labelledby=\"calculator-title\"><div class=\"flex items-baseline sm:items-center justify-between gap-2 sm:gap-3\"><div class=\"flex flex-col sm:flex-row sm:items-center gap-2\"><span class=\"icon icon-calculator text-primary-700! text-base! dark:text-primary-300!\" aria-hidden=\"true\"><\/span><h2 id=\"calculator-title\" class=\"text-lg font-display font-bold\">1,5 Mil Ko\u015fusundan VO\u2082maks De\u011ferinizi Tahmin Edin<\/h2><\/div><div class=\"calcdash-favorite group\">\n  <button type=\"button\" class=\"favorite\" id=\"favorite\" data-favorite-id=\"3734\" data-favorite-title=\"1,5 Mil Ko\u015fu VO\u2082Maks\" data-favorite-url=\"https:\/\/wpcalc.com\/tr\/guzellik\/1-5-mil-kosu-vo2max-hesaplayici\/\" data-favorite-excerpt=\"George ve ark. (1993) denklemiyle 1,5 millik (2,4 km) ko\u015fu s\u00fcrenizden VO\u2082maks de\u011ferinizi tahmin edin. Dakika ve saniye de\u011ferlerinizi girin; aerobik uygunlu\u011funuzu mL\/kg\/min ve MET cinsinden g\u00f6r\u00fcn.\" aria-label=\"Favorilere ekle\" data-favorite-icon=\"icon icon-fitness\">\n    <span class=\"icon icon-shape-star-empty\" aria-hidden=\"true\"><\/span>\n  <\/button>\n  <div class=\"calcdash-favorite__tip\" aria-hidden=\"true\">\n   <span class=\"favorite-tooltip\" id=\"favorite-tooltip\"><\/span>\n  <\/div>\n  <span class=\"sr-only\" role=\"status\" id=\"favorite-status\"><\/span>\n<\/div><\/div><form action=\"https:\/\/wpcalc.com\/tr\/guzellik\/1-5-mil-kosu-vo2max-hesaplayici\/\" method=\"POST\" class=\"calculator\" id=\"calculator-3734\" data-post=\"3734\"><fieldset class=\"fieldset-input is-2\"><legend class=\"sr-only\">Giri\u015f alanlar\u0131<\/legend><div class=\"field has-term\" id=\"input-1\"><label for=\"field-1\">Dakika<\/label><div class=\"term\">dk<\/div>  <div class=\"absolute bottom-0 left-16 top-8 w-2 h-0.5 bg-blue-500\"><\/div><input type=\"text\" name=\"dakika\" id=\"field-1\" aria-describedby=\"calc-unit-1\" data-number inputmode=\"decimal\" autocomplete=\"off\" spellcheck=\"false\" min=\"3\" max=\"60\" value=\"12\"\/><div class=\"unit\" id=\"calc-unit-1\">dk<\/div><\/div><div class=\"field has-term\" id=\"input-2\"><label for=\"field-2\">Saniye<\/label><div class=\"term\">s<\/div>  <div class=\"absolute bottom-0 left-16 top-8 w-2 h-0.5 bg-blue-500\"><\/div><input type=\"text\" name=\"saniye\" id=\"field-2\" aria-describedby=\"calc-unit-2\" data-number inputmode=\"decimal\" autocomplete=\"off\" spellcheck=\"false\" min=\"0\" max=\"59\" value=\"0\"\/><div class=\"unit\" id=\"calc-unit-2\">s<\/div><\/div><\/fieldset><div class=\"buttons\"><button type=\"submit\" data-text=\"Yeniden hesapla\" id=\"calculate-button\" data-post=\"3734\">Hesapla<\/button><button type=\"reset\">S\u0131f\u0131rla<\/button><\/div><div class=\"field is-checkbox hidden!\" id=\"field-auto-calc\"><input type=\"checkbox\" id=\"auto-calc\"><label for=\"auto-calc\">Otomatik hesapla<\/label><small>Etkinle\u015ftirilirse, herhangi bir de\u011feri de\u011fi\u015ftirdi\u011finizde sonu\u00e7 otomatik olarak g\u00fcncellenir.<\/small><\/div><div class=\"fieldset-result is-hidden\" aria-labelledby=\"result-title\" aria-live=\"polite\" role=\"region\"> <h3 class=\"result-title bg-gradient-to-r from-primary-50 to-gray-50 dark:from-primary-900 dark:to-gray-800\" id=\"result-title\"><span class=\"icon icon-s-pulse\" aria-hidden=\"true\"><\/span> Tahmini Aerobik Fitness D\u00fczeyiniz<\/h3><div class=\"result-box\"><div class=\"field-result\" id=\"output-1\"><span class=\"field-title\"><span>Tahmini VO\u2082maks<\/span><span class=\"result-term\">VO\u2082maks<\/span><\/span><span class=\"field-value\" id=\"result-1\" data-unit=\"mL\/kg\/dk\"><\/span><button type=\"button\" class=\"copy-result\" data-tooltip=\"Sonucu kopyala\" aria-label=\"Sonucu kopyala\"><span class=\"copy-icon icon icon-document-copy\" aria-hidden=\"true\"><\/span><\/button><\/div><div class=\"field-result\" id=\"output-2\"><span class=\"field-title\"><span>MET Cinsinden Kar\u015f\u0131l\u0131\u011f\u0131<\/span><span class=\"result-term\">MET<\/span><\/span><span class=\"field-value\" id=\"result-2\" data-unit=\"MET\"><\/span><button type=\"button\" class=\"copy-result\" data-tooltip=\"Sonucu kopyala\" aria-label=\"Sonucu kopyala\"><span class=\"copy-icon icon icon-document-copy\" aria-hidden=\"true\"><\/span><\/button><\/div><div class=\"field-result\" id=\"output-3\"><span class=\"field-title\"><span>Ko\u015fu temposu<\/span><span class=\"result-term\">tempo<\/span><\/span><span class=\"field-value\" id=\"result-3\" data-unit=\"dk\/mi\"><\/span><button type=\"button\" class=\"copy-result\" data-tooltip=\"Sonucu kopyala\" aria-label=\"Sonucu kopyala\"><span class=\"copy-icon icon icon-document-copy\" aria-hidden=\"true\"><\/span><\/button><\/div><div class=\"field-result is-column\" id=\"output-4\"><span class=\"field-title\"><span>Bu nas\u0131l hesapland\u0131<\/span><\/span><span class=\"field-value\" id=\"result-4\"><\/span><button type=\"button\" class=\"copy-result\" data-tooltip=\"Sonucu kopyala\" aria-label=\"Sonucu kopyala\"><span class=\"copy-icon icon icon-document-copy\" aria-hidden=\"true\"><\/span><\/button><\/div><\/div><div class=\"result-actions\"><button type=\"button\" class=\"copy-link\"><svg viewBox=\"0 0 20 20\" fill=\"currentColor\" aria-hidden=\"true\"><path d=\"M12.232 4.232a2.5 2.5 0 0 1 3.536 3.536l-1.225 1.224a.75.75 0 0 0 1.061 1.06l1.224-1.224a4 4 0 0 0-5.656-5.656l-3 3a4 4 0 0 0 .225 5.865.75.75 0 0 0 .977-1.138 2.5 2.5 0 0 1-.142-3.667l3-3Z\"\/><path d=\"M11.603 7.963a.75.75 0 0 0-.977 1.138 2.5 2.5 0 0 1 .142 3.667l-3 3a2.5 2.5 0 0 1-3.536-3.536l1.225-1.224a.75.75 0 0 0-1.061-1.06l-1.224 1.224a4 4 0 1 0 5.656 5.656l3-3a4 4 0 0 0-.225-5.865Z\"\/><\/svg><span class=\"copy-link__text\">Bu hesaplaman\u0131n ba\u011flant\u0131s\u0131n\u0131 kopyala<\/span><\/button><span class=\"sr-only\" role=\"status\" id=\"copy-link-status\"><\/span><\/div><\/div><a href=\"#respond\" class=\"hidden transition-opacity duration-300 opacity-0 w-50 text-sm justify-center items-center gap-2 px-4 py-2 rounded bg-gray-200 text-gray-700 hover:bg-gray-300\" id=\"leave-comment\"><span class=\"icon icon-comments\" aria-hidden=\"true\"><\/span>Yorum b\u0131rak<\/a><\/form><\/section><section id=\"calc-reactions\" class=\"not-prose hidden my-12 bg-gradient-to-r from-primary-50 to-gray-50 border border-indigo-100 rounded-xl px-6 py-4 shadow-sm\" data-post=\"3734\" aria-live=\"polite\" aria-labelledby=\"calc-reactions-title\"><p id=\"calc-reactions-title\" class=\"text-sm text-gray-500 text-center mb-2\">Bu sonu\u00e7 hakk\u0131nda ne d\u00fc\u015f\u00fcn\u00fcyorsunuz?<\/p><div role=\"group\" aria-labelledby=\"calc-reactions-title\" class=\"grid grid-cols-3 sm:flex sm:flex-row sm:justify-around gap-4 sm:items-center sm:flex-wrap\"><button type=\"button\" aria-pressed=\"false\" class=\"reaction-btn flex flex-col items-center gap-1 text-sm text-gray-700 hover:text-primary-600 cursor-pointer transition-transform hover:scale-105\" data-reaction=\"like\"><span class=\"reaction-count\" data-reaction-count=\"like\">0<\/span><span class=\"reaction text-3xl\" aria-hidden=\"true\">\ud83d\ude00 <\/span><span class=\"reaction-description font-medium\">Be\u011fendim <\/span><\/button><button type=\"button\" aria-pressed=\"false\" class=\"reaction-btn flex flex-col items-center gap-1 text-sm text-gray-700 hover:text-primary-600 cursor-pointer transition-transform hover:scale-105\" data-reaction=\"helpful\"><span class=\"reaction-count\" data-reaction-count=\"helpful\">0<\/span><span class=\"reaction text-3xl\" aria-hidden=\"true\">\ud83d\udca1 <\/span><span class=\"reaction-description font-medium\">Faydal\u0131 <\/span><\/button><button type=\"button\" aria-pressed=\"false\" class=\"reaction-btn flex flex-col items-center gap-1 text-sm text-gray-700 hover:text-primary-600 cursor-pointer transition-transform hover:scale-105\" data-reaction=\"confused\"><span class=\"reaction-count\" data-reaction-count=\"confused\">0<\/span><span class=\"reaction text-3xl\" aria-hidden=\"true\">\ud83d\ude15 <\/span><span class=\"reaction-description font-medium\">Kafam kar\u0131\u015ft\u0131 <\/span><\/button><button type=\"button\" aria-pressed=\"false\" class=\"reaction-btn flex flex-col items-center gap-1 text-sm text-gray-700 hover:text-primary-600 cursor-pointer transition-transform hover:scale-105\" data-reaction=\"disappointed\"><span class=\"reaction-count\" data-reaction-count=\"disappointed\">0<\/span><span class=\"reaction text-3xl\" aria-hidden=\"true\">\ud83d\ude1e <\/span><span class=\"reaction-description font-medium\">Hayal k\u0131r\u0131kl\u0131\u011f\u0131 <\/span><\/button><button type=\"button\" aria-pressed=\"false\" class=\"reaction-btn flex flex-col items-center gap-1 text-sm text-gray-700 hover:text-primary-600 cursor-pointer transition-transform hover:scale-105\" data-reaction=\"inaccurate\"><span class=\"reaction-count\" data-reaction-count=\"inaccurate\">0<\/span><span class=\"reaction text-3xl\" aria-hidden=\"true\">\u274c <\/span><span class=\"reaction-description font-medium\">Hatal\u0131 <\/span><\/button><\/div><div id=\"reaction-message\" class=\"hidden mt-8 rounded-md border border-primary-100 bg-white\/50 backdrop-blur-sm px-4 py-2 text-sm text-center shadow-sm\"><\/div><\/section><div class=\"calcdash-ad not-prose calcdash-ad--calc_result calcdash-ad--in-article\"><ins class=\"adsbygoogle\" style=\"display:block\" data-ad-client=\"ca-pub-1721569815777345\" data-ad-slot=\"6317458308\" data-ad-layout=\"in-article\" data-ad-format=\"fluid\"><\/ins><script>(adsbygoogle = window.adsbygoogle || []).push({});<\/script><\/div>\n<style id=\"wpcoderpro-inline-1\">.formula-box {\r\n\tborder-bottom: none !important;\r\n}<\/style><section class=\"formula-box\" aria-labelledby=\"formula-title\">\r\n\t<div id=\"formula-title\" class=\"not-prose font-display mb-4\"><span class=\"icon icon-formula\" aria-hidden=\"true\"><\/span><h2>1,5 Mil Ko\u015fu VO\u2082maks Form\u00fcl\u00fc<\/h2><\/div>\r\n\t<figure class=\"not-prose formula\">\r\n\t\t<figcaption class=\"formula-title\">Form\u00fcl<\/figcaption>\r\n\t\t<div class=\"text-base text-gray-800\" id=\"formula\">\n\\[ \\text{VO}_2\\text{max} = \\frac{483}{t} + 3.5 \\]\n<\/div>\r\n\t<\/figure>\r\n\t<\/p>\n<p><strong>Burada:<\/strong><\/p>\n<ul>\n<li>\\( t \\) \u2014 1,5 mili ko\u015fmak i\u00e7in ge\u00e7en toplam s\u00fcre, dakika cinsinden (dakika art\u0131 saniyenin 60'a b\u00f6l\u00fcnm\u00fc\u015f h\u00e2li)<\/li>\n<li>\\( \\text{VO}_2\\text{max} \\) \u2014 tahmini maksimum oksijen al\u0131m\u0131, mL\/kg\/min cinsinden<\/li>\n<\/ul>\n<p>1,5 millik mesafeyi ne kadar h\u0131zl\u0131 tamamlarsan\u0131z \\( t \\) o kadar k\u00fc\u00e7\u00fcl\u00fcr ve tahmini VO\u2082maks de\u011feriniz o kadar y\u00fckselir. Bu denklem, George ve ark. (1993) taraf\u0131ndan, mesafeyi sabit, maksimuma yak\u0131n bir \u00e7abayla ko\u015fan sa\u011fl\u0131kl\u0131 yeti\u015fkinler i\u00e7in geli\u015ftirilmi\u015ftir.<\/p>\n<p>\r\n<\/section>\n<style id=\"wpcoderpro-inline-2\">.calculation-box {\r\n\tborder-bottom: none !important;\r\n}<\/style><section id=\"calculation\" class=\"calculation-box\" aria-labelledby=\"calculation-title\">\r\n\t<div id=\"calculation-title\" class=\"not-prose font-display\"><span class=\"icon icon-unordered-list\" aria-hidden=\"true\"><\/span><h2>1,5 Mil Ko\u015fu VO\u2082maks \u2013 Hesaplama \u00d6rne\u011fi<\/h2><\/div>\r\n\r\n<\/p>\n<p><strong>\u00d6rnek:<\/strong> 1,5 mili (2,4 km) tam 12 dakikada ko\u015fuyorsunuz \u2014 bu 12 dakika 0 saniye demektir ve hesaplay\u0131c\u0131daki varsay\u0131lan de\u011fer de budur.<\/p>\n<p>\\[ t = 12 + \\frac{0}{60} = 12 \\ \\text{min} \\]<\/p>\n<p>\\[ \\text{VO}_2\\text{max} = \\frac{483}{12} + 3.5 = 40.25 + 3.5 = 43.8 \\ \\text{mL\/kg\/min} \\]<\/p>\n<p>\\[ \\text{MET} = \\frac{43.8}{3.5} \\approx 12.5, \\qquad \\text{tempo} = \\frac{12}{1.5} = 8 \\ \\text{dk\/mi} \\]<\/p>\n<p><strong>Sonu\u00e7:<\/strong> tahmini VO\u2082maks <strong>43,8 mL\/kg\/min<\/strong>, yakla\u015f\u0131k <strong>12,5 MET<\/strong> de\u011ferine e\u015fde\u011fer; ko\u015fu temposu ise <strong>mil ba\u015f\u0131na 8:00<\/strong>. Bu, genel yeti\u015fkin n\u00fcfusu i\u00e7in \u201c\u0130yi\u201d uygunluk kategorisine girer.<\/p>\n<p>\n\r\n<\/section>\n<h2>Hesaplay\u0131c\u0131 Nas\u0131l Kullan\u0131l\u0131r?<\/h2>\n<ol>\n<li>Uygun bir \u0131s\u0131nman\u0131n ard\u0131ndan, d\u00fcz ve do\u011fru \u00f6l\u00e7\u00fclm\u00fc\u015f bir parkurda 1,5 mili (2,4 km), t\u00fcm mesafe boyunca s\u00fcrd\u00fcrebilece\u011finiz en h\u0131zl\u0131 sabit tempoda ko\u015fun.<\/li>\n<li>Toplam s\u00fcrenizi kaydedin ve tam dakika ile saniyeye ay\u0131r\u0131n.<\/li>\n<li>Dakika k\u0131sm\u0131n\u0131 <strong>Dakika<\/strong> alan\u0131na girin (3\u201360).<\/li>\n<li>Saniye k\u0131sm\u0131n\u0131 (0\u201359) <strong>Saniye<\/strong> alan\u0131na girin.<\/li>\n<li>Sonu\u00e7lar\u0131n\u0131z\u0131 okuyun: mL\/kg\/min cinsinden <strong>Tahmini VO\u2082maks<\/strong>, <strong>MET kar\u015f\u0131l\u0131\u011f\u0131<\/strong>, dk\/mi cinsinden ortalama <strong>Ko\u015fu temponuz<\/strong> ve de\u011ferlerin nas\u0131l hesapland\u0131\u011f\u0131na dair k\u0131sa bir d\u00f6k\u00fcm, yakla\u015f\u0131k uygunluk kategorisi d\u00e2hil.<\/li>\n<\/ol>\n<h2>VO\u2082maks Nedir ve Neden \u00d6nemlidir?<\/h2>\n<p>VO\u2082maks, v\u00fccudunuzun yo\u011fun egzersiz s\u0131ras\u0131nda kilogram ba\u015f\u0131na ve dakika ba\u015f\u0131na al\u0131p kullanabilece\u011fi maksimum oksijen miktar\u0131d\u0131r. Aerobik uygunlu\u011fun (kardiyorespiratuar dayan\u0131kl\u0131l\u0131\u011f\u0131n) tek en iyi g\u00f6stergesi olarak yayg\u0131n bi\u00e7imde kabul edilir. Daha y\u00fcksek bir VO\u2082maks, kalbinizin, akci\u011ferlerinizin ve kaslar\u0131n\u0131z\u0131n oksijeni daha verimli ta\u015f\u0131y\u0131p kulland\u0131\u011f\u0131 anlam\u0131na gelir; bu da daha iyi dayan\u0131kl\u0131l\u0131k performans\u0131na yol a\u00e7ar ve uzun vadeli sa\u011fl\u0131k risklerinin daha d\u00fc\u015f\u00fck olmas\u0131yla da ili\u015fkilidir.<\/p>\n<p>VO\u2082maks\u0131n do\u011frudan laboratuvar \u00f6l\u00e7\u00fcm\u00fc pahal\u0131 ekipman ve gaz analizi yap\u0131lan kademeli egzersiz testi gerektirir. 1,5 millik ko\u015fu gibi saha testleri pratik bir alternatif sunar: sabit bir mesafedeki ko\u015fu h\u0131z\u0131 oksijen al\u0131m\u0131yla g\u00fc\u00e7l\u00fc bi\u00e7imde ili\u015fkili oldu\u011fundan, s\u00fcreli bir ko\u015fu VO\u2082maks de\u011ferini makul bir do\u011frulukla tahmin etmek i\u00e7in kullan\u0131labilir. 1,5 mil ko\u015fu testi, beden e\u011fitimi programlar\u0131nda, asker\u00ee uygunl\u0131k de\u011ferlendirmelerinde ve spor salonlar\u0131nda kullan\u0131lan klasik bir protokold\u00fcr.<\/p>\n<p>Hesaplay\u0131c\u0131 sonucunuzu ayr\u0131ca MET'e (metabolik e\u015fde\u011fer) d\u00f6n\u00fc\u015ft\u00fcr\u00fcr. Bir MET kabaca dinlenme s\u0131ras\u0131nda harcad\u0131\u011f\u0131n\u0131z enerjidir; dolay\u0131s\u0131yla 43,8 mL\/kg\/min \u2248 12,5 MET'lik bir VO\u2082maks, zirve aerobik kapasitenizin dinlenme metabolizma h\u0131z\u0131n\u0131z\u0131n yakla\u015f\u0131k on iki bu\u00e7uk kat\u0131 oldu\u011fu anlam\u0131na gelir. Tempo \u00e7\u0131kt\u0131s\u0131 (mil ba\u015f\u0131na dakika) yaln\u0131zca ko\u015fu s\u00fcrenizin 1,5'e b\u00f6l\u00fcnm\u00fc\u015f h\u00e2lidir ve \u00e7aban\u0131z\u0131 al\u0131\u015f\u0131lageldik antrenman temponuzla kar\u015f\u0131la\u015ft\u0131rman\u0131za yard\u0131mc\u0131 olur.<\/p>\n<p>Bir fikir vermek gerekirse, yeti\u015fkinler i\u00e7in 28 mL\/kg\/min alt\u0131ndaki VO\u2082maks de\u011ferleri genellikle \u00e7ok zay\u0131f, 28\u201335 zay\u0131f, 36\u201343 orta, 44\u201351 iyi ve 52+ m\u00fckemmel kabul edilir \u2014 ancak e\u015fik de\u011ferleri ya\u015fa ve cinsiyete g\u00f6re de\u011fi\u015fir ve gen\u00e7 dayan\u0131kl\u0131l\u0131k sporcular\u0131 60\u201370 mL\/kg\/min'in \u00fczerine \u00e7\u0131kabilir.<\/p>\n<h2>Do\u011fruluk, S\u0131n\u0131rlamalar ve Pratik \u0130pu\u00e7lar\u0131<\/h2>\n<ul>\n<li><strong>Tempo \u00f6nemlidir.<\/strong> Denklem, t\u00fcm mesafe boyunca sabit, maksimuma yak\u0131n bir \u00e7aba varsayar. \u0130lk yar\u0131m\u0131 sprint at\u0131p sonradan ciddi bi\u00e7imde yava\u015flamak uygunlu\u011funuzu oldu\u011fundan y\u00fcksek g\u00f6sterir; sonuna kadar zor tutabilece\u011finiz bir tempoyla ba\u015flay\u0131n.<\/li>\n<li><strong>Parkur ko\u015fullar\u0131.<\/strong> D\u00fcz, do\u011fru \u00f6l\u00e7\u00fclm\u00fc\u015f 1,5 millik bir rota kullan\u0131n (400 m ko\u015fu pisti uygundur: 1,5 mil = 2414 m \u2248 6 tur). Tepeler, r\u00fczg\u00e2r, s\u0131cak veya engebeli zemin sonucu bozar.<\/li>\n<li><strong>Kime uygundur.<\/strong> Denklem sa\u011fl\u0131kl\u0131 yeti\u015fkinler i\u00e7in geli\u015ftirilmi\u015ftir. Oksijen al\u0131m\u0131n\u0131 v\u00fccut a\u011f\u0131rl\u0131\u011f\u0131na g\u00f6reli ko\u015fu h\u0131z\u0131ndan tahmin etti\u011fi i\u00e7in \u00e7ok kilolu bireyler, y\u00fcr\u00fcyenler (y\u00fcr\u00fcy\u00fc\u015f alternatifi i\u00e7in <a href=\"https:\/\/wpcalc.com\/tr\/guzellik\/rockport-yurume-testi-hesaplama\/\">Rockport Y\u00fcr\u00fcy\u00fc\u015f Testi Hesaplay\u0131c\u0131s\u0131<\/a>'na bak\u0131n), \u00e7ocuklar ve ya\u015fl\u0131 yeti\u015fkinler i\u00e7in daha az isabetlidir.<\/li>\n<li><strong>Belli bir hata pay\u0131 bekleyin.<\/strong> Tahmin, \u00e7o\u011fu sa\u011fl\u0131kl\u0131 yeti\u015fkin i\u00e7in genellikle yakla\u015f\u0131k 4 mL\/kg\/min i\u00e7inde do\u011frudur \u2014 kendi ilerlemenizi zaman i\u00e7inde izlemek i\u00e7in iyidir, ama laboratuvar testinin yerini tutmaz.<\/li>\n<li><strong>E\u011filiminizi izleyin.<\/strong> 6\u20138 haftada bir benzer ko\u015fullar alt\u0131nda yeniden test edin. Ayn\u0131 v\u00fccut a\u011f\u0131rl\u0131\u011f\u0131nda y\u00fckselen VO\u2082maks, dayan\u0131kl\u0131l\u0131k antrenman\u0131n\u0131z\u0131n i\u015fe yarad\u0131\u011f\u0131n\u0131n g\u00fc\u00e7l\u00fc bir kan\u0131t\u0131d\u0131r.<\/li>\n<\/ul>\n<p>Uygunluk tablonuzu tamamlamak i\u00e7in ayr\u0131ca <a href=\"https:\/\/wpcalc.com\/tr\/guzellik\/kalp-atis-hizi-toparlanmasi-hesaplayici\/\">Kalp At\u0131\u015f\u0131 Toparlanma Hesaplay\u0131c\u0131s\u0131<\/a> ile kardiyovask\u00fcler toparlanman\u0131z\u0131 kontrol edebilir, <a href=\"https:\/\/wpcalc.com\/tr\/guzellik\/sinav-testi-hesaplama\/\">\u015e\u0131nav Testi Hesaplay\u0131c\u0131s\u0131<\/a> ile kas dayan\u0131kl\u0131l\u0131\u011f\u0131n\u0131z\u0131 test edebilir veya <a href=\"https:\/\/wpcalc.com\/tr\/guzellik\/bisiklet-ftp-guc-bolgeleri-hesaplayici\/\">Bisiklet G\u00fc\u00e7 B\u00f6lgeleri Hesaplay\u0131c\u0131s\u0131<\/a> ile antrenman yo\u011funluklar\u0131n\u0131z\u0131 ayarlayabilirsiniz.<\/p>\n<h2>Referans Tablosu: 1,5 Mil Ko\u015fu S\u00fcreleri ve Tahmini VO\u2082maks<\/h2>\n<table>\n<thead>\n<tr>\n<th>Ko\u015fu s\u00fcresi<\/th>\n<th>Tempo (dk\/mi)<\/th>\n<th>Tahmini VO\u2082maks<\/th>\n<th>Yakla\u015f\u0131k kategori<\/th>\n<\/tr>\n<\/thead>\n<tbody>\n<tr>\n<td>9:00<\/td>\n<td>6:00<\/td>\n<td>57,2<\/td>\n<td>M\u00fckemmel<\/td>\n<\/tr>\n<tr>\n<td>10:00<\/td>\n<td>6:40<\/td>\n<td>51,8<\/td>\n<td>\u0130yi<\/td>\n<\/tr>\n<tr>\n<td>11:00<\/td>\n<td>7:20<\/td>\n<td>47,4<\/td>\n<td>\u0130yi<\/td>\n<\/tr>\n<tr>\n<td>12:00<\/td>\n<td>8:00<\/td>\n<td>43,8<\/td>\n<td>\u0130yi<\/td>\n<\/tr>\n<tr>\n<td>13:00<\/td>\n<td>8:40<\/td>\n<td>40,7<\/td>\n<td>Orta<\/td>\n<\/tr>\n<tr>\n<td>14:00<\/td>\n<td>9:20<\/td>\n<td>38,0<\/td>\n<td>Orta<\/td>\n<\/tr>\n<tr>\n<td>15:00<\/td>\n<td>10:00<\/td>\n<td>35,7<\/td>\n<td>Orta\/Zay\u0131f<\/td>\n<\/tr>\n<tr>\n<td>18:00<\/td>\n<td>12:00<\/td>\n<td>30,3<\/td>\n<td>Zay\u0131f<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p>De\u011ferler bir ondal\u0131k basama\u011fa yuvarlanm\u0131\u015ft\u0131r. Kategoriler genel yeti\u015fkin n\u00fcfusu i\u00e7in kaba yol g\u00f6stericilerdir ve ya\u015f ile cinsiyete g\u00f6re kayar.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>George ve ark. (1993) denklemiyle 1,5 millik (2,4 km) ko\u015fu s\u00fcrenizden VO\u2082maks de\u011ferinizi tahmin edin. Dakika ve saniye de\u011ferlerinizi girin; aerobik uygunlu\u011funuzu mL\/kg\/min ve MET cinsinden g\u00f6r\u00fcn.<\/p>\n","protected":false},"author":3168,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[2],"tags":[39],"class_list":["post-3734","post","type-post","status-publish","format-standard","hentry","category-guzellik","tag-fitness"],"acf":[],"_links":{"self":[{"href":"https:\/\/wpcalc.com\/tr\/wp-json\/wp\/v2\/posts\/3734","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/wpcalc.com\/tr\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/wpcalc.com\/tr\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/wpcalc.com\/tr\/wp-json\/wp\/v2\/users\/3168"}],"replies":[{"embeddable":true,"href":"https:\/\/wpcalc.com\/tr\/wp-json\/wp\/v2\/comments?post=3734"}],"version-history":[{"count":2,"href":"https:\/\/wpcalc.com\/tr\/wp-json\/wp\/v2\/posts\/3734\/revisions"}],"predecessor-version":[{"id":3839,"href":"https:\/\/wpcalc.com\/tr\/wp-json\/wp\/v2\/posts\/3734\/revisions\/3839"}],"wp:attachment":[{"href":"https:\/\/wpcalc.com\/tr\/wp-json\/wp\/v2\/media?parent=3734"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/wpcalc.com\/tr\/wp-json\/wp\/v2\/categories?post=3734"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/wpcalc.com\/tr\/wp-json\/wp\/v2\/tags?post=3734"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}