{"id":4090,"date":"2026-10-15T07:40:15","date_gmt":"2026-10-15T06:40:15","guid":{"rendered":"https:\/\/wpcalc.com\/tr\/guzellik\/kosu-antrenmani-tempolari-hesaplayicisi\/"},"modified":"2026-10-15T07:40:15","modified_gmt":"2026-10-15T06:40:15","slug":"kosu-antrenmani-tempolari-hesaplayicisi","status":"publish","type":"post","link":"https:\/\/wpcalc.com\/tr\/guzellik\/kosu-antrenmani-tempolari-hesaplayicisi\/","title":{"rendered":"Ko\u015fu antrenman\u0131 tempolar\u0131 hesaplay\u0131c\u0131s\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\">Her antrenman i\u00e7in hedef temponuzu bulun<\/h2><\/div><div class=\"calcdash-favorite group\">\n  <button type=\"button\" class=\"favorite\" id=\"favorite\" data-favorite-id=\"4090\" data-favorite-title=\"Ko\u015fu antrenman\u0131 tempolar\u0131\" data-favorite-url=\"https:\/\/wpcalc.com\/tr\/guzellik\/kosu-antrenmani-tempolari-hesaplayicisi\/\" data-favorite-excerpt=\"Yak\u0131n zamanda ko\u015ftu\u011funuz bir yar\u0131\u015f\u0131n sonucunu (1 milden maratona kadar) veya mevcut e\u015fik temponuzu girin; toparlanma, rahat ko\u015fu, tempo ko\u015fusu ve interval (VO\u2082 maks) antrenmanlar\u0131 i\u00e7in hedef tempolar\u0131n\u0131z\u0131 dk\/km ve dk\/mil cinsinden \u00f6\u011frenin.\" 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\/kosu-antrenmani-tempolari-hesaplayicisi\/\" method=\"POST\" class=\"calculator\" id=\"calculator-4090\" data-post=\"4090\"><fieldset class=\"fieldset-input is-1\"><legend class=\"sr-only\">Giri\u015f alanlar\u0131<\/legend><div class=\"field is-single\" id=\"input-1\"><label for=\"field-1\">Tempolar\u0131 neye g\u00f6re hesaplayal\u0131m?<\/label><div class=\"grid grid-cols-1\"><select id=\"field-1\" name=\"tempolar_neye_gre_hesaplayalm\"><option value=\"race\" selected>Yak\u0131n zamandaki bir yar\u0131\u015f sonucum<\/option><option value=\"threshold\">Mevcut e\u015fik tempom<\/option><\/select><svg class=\"pointer-events-none col-start-1 row-start-1 mr-2 size-5 self-center justify-self-end text-gray-500 sm:size-4\" viewBox=\"0 0 16 16\" fill=\"currentColor\" aria-hidden=\"true\" data-slot=\"icon\">\n              <path fill-rule=\"evenodd\" d=\"M4.22 6.22a.75.75 0 0 1 1.06 0L8 8.94l2.72-2.72a.75.75 0 1 1 1.06 1.06l-3.25 3.25a.75.75 0 0 1-1.06 0L4.22 7.28a.75.75 0 0 1 0-1.06Z\" clip-rule=\"evenodd\" \/>\n            <\/svg><\/div><\/div><div class=\"is-single field\" id=\"input-2\" hidden><span class=\"font-semibold\">E\u015fik temposu<\/span><\/div><div class=\"field has-term\" id=\"input-3\" hidden><label for=\"field-3\">Temponun dakika k\u0131sm\u0131<\/label><div class=\"term\">T<\/div>  <div class=\"absolute bottom-0 left-16 top-8 w-2 h-0.5 bg-blue-500\"><\/div><div class=\"field-group\"><input type=\"text\" name=\"temponun_dakika_ksm\" id=\"field-3\" aria-describedby=\"calc-info-3\" data-number inputmode=\"decimal\" autocomplete=\"off\" spellcheck=\"false\" min=\"1\" max=\"20\" value=\"5\"\/><div class=\"grid grid-cols-1\"><select id=\"field-4\" name=\"birim\" aria-label=\"Birim\"><option value=\"perkm\" selected>min\/km<\/option><option value=\"permi\">min\/mi<\/option><\/select><svg class=\"pointer-events-none col-start-1 row-start-1 mr-2 size-5 self-center justify-self-end text-gray-500 sm:size-4\" viewBox=\"0 0 16 16\" fill=\"currentColor\" aria-hidden=\"true\" data-slot=\"icon\">\n              <path fill-rule=\"evenodd\" d=\"M4.22 6.22a.75.75 0 0 1 1.06 0L8 8.94l2.72-2.72a.75.75 0 1 1 1.06 1.06l-3.25 3.25a.75.75 0 0 1-1.06 0L4.22 7.28a.75.75 0 0 1 0-1.06Z\" clip-rule=\"evenodd\" \/>\n            <\/svg><\/div><\/div><small id=\"calc-info-3\">Bir yar\u0131\u015fta yakla\u015f\u0131k bir saat s\u00fcrd\u00fcrebilece\u011finiz tempo; antrenmanl\u0131 bir ko\u015fucu i\u00e7in yakla\u015f\u0131k 10 km yar\u0131\u015f\u0131ndaki efora kar\u015f\u0131l\u0131k gelir<\/small><\/div><div class=\"field\" id=\"input-4\" hidden><label for=\"field-5\">Pace seconds<\/label><input type=\"text\" name=\"pace_seconds\" id=\"field-5\" aria-describedby=\"calc-unit-5\" data-number inputmode=\"decimal\" autocomplete=\"off\" spellcheck=\"false\" min=\"0\" max=\"59\" value=\"15\"\/><div class=\"unit\" id=\"calc-unit-5\">s<\/div><\/div><div class=\"is-single field\" id=\"input-5\"><span class=\"font-semibold\">Son yar\u0131\u015f<\/span><\/div><div class=\"field\" id=\"input-6\"><label for=\"field-7\">Yar\u0131\u015f mesafesi<\/label><div class=\"grid grid-cols-1\"><select id=\"field-7\" name=\"yar_mesafesi\"><option value=\"1609\">1 mil<\/option><option value=\"5000\">5 km<\/option><option value=\"10000\" selected>10 km<\/option><option value=\"42195\">Maraton<\/option><option value=\"21097.5\">Yar\u0131 maraton<\/option><\/select><svg class=\"pointer-events-none col-start-1 row-start-1 mr-2 size-5 self-center justify-self-end text-gray-500 sm:size-4\" viewBox=\"0 0 16 16\" fill=\"currentColor\" aria-hidden=\"true\" data-slot=\"icon\">\n              <path fill-rule=\"evenodd\" d=\"M4.22 6.22a.75.75 0 0 1 1.06 0L8 8.94l2.72-2.72a.75.75 0 1 1 1.06 1.06l-3.25 3.25a.75.75 0 0 1-1.06 0L4.22 7.28a.75.75 0 0 1 0-1.06Z\" clip-rule=\"evenodd\" \/>\n            <\/svg><\/div><\/div><div class=\"field\" id=\"input-7\"><label for=\"field-8\">Biti\u015f s\u00fcresi \u2014 saat<\/label><input type=\"text\" name=\"biti_sresi_saat\" id=\"field-8\" aria-describedby=\"calc-unit-8\" data-number inputmode=\"decimal\" autocomplete=\"off\" spellcheck=\"false\" min=\"0\" max=\"12\" value=\"0\"\/><div class=\"unit\" id=\"calc-unit-8\">h<\/div><\/div><div class=\"field\" id=\"input-8\"><label for=\"field-9\">Biti\u015f s\u00fcresi \u2014 dakika<\/label><input type=\"text\" name=\"biti_sresi_dakika\" id=\"field-9\" aria-describedby=\"calc-unit-9\" data-number inputmode=\"decimal\" autocomplete=\"off\" spellcheck=\"false\" min=\"0\" max=\"59\" value=\"50\"\/><div class=\"unit\" id=\"calc-unit-9\">min<\/div><\/div><div class=\"field\" id=\"input-9\"><label for=\"field-10\">Biti\u015f s\u00fcresi \u2014 saniye<\/label><input type=\"text\" name=\"biti_sresi_saniye\" id=\"field-10\" aria-describedby=\"calc-unit-10\" data-number inputmode=\"decimal\" autocomplete=\"off\" spellcheck=\"false\" min=\"0\" max=\"59\" value=\"0\"\/><div class=\"unit\" id=\"calc-unit-10\">s<\/div><\/div><\/fieldset><div class=\"buttons\"><button type=\"submit\" data-text=\"Yeniden hesapla\" id=\"calculate-button\" data-post=\"4090\">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> Antrenman tempolar\u0131n\u0131z<\/h3><div class=\"result-box\"><div class=\"field-result\" id=\"output-1\"><span class=\"field-title\"><span>E\u015fik temposu<\/span><span class=\"result-term\">T<\/span><\/span><span class=\"field-value\" id=\"result-1\"><\/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>Toparlanma temposu<\/span><\/span><span class=\"field-value\" id=\"result-2\"><\/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>Rahat ko\u015fu temposu<\/span><\/span><span class=\"field-value\" id=\"result-3\"><\/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-4\"><span class=\"field-title\"><span>Tempo ko\u015fusu<\/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 class=\"field-result\" id=\"output-5\"><span class=\"field-title\"><span>\u0130nterval temposu (VO\u2082 maks)<\/span><\/span><span class=\"field-value\" id=\"result-5\"><\/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-6\"><span class=\"field-title\"><span>Bu tempolar nas\u0131l hesapland\u0131?<\/span><\/span><span class=\"field-value\" id=\"result-6\"><\/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=\"4090\" 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>Ko\u015fu antrenman\u0131 tempolar\u0131n\u0131n 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\\[ t_2 = t_1 \\left( \\frac{d_2}{d_1} \\right)^{1.06} \\qquad D_{60} = d_1 \\left( \\frac{3600}{t_1} \\right)^{1\/1.06} \\qquad p_T = \\frac{3600}{D_{60}} \\ \\text{s\/km} \\\\ \\text{Toparlanma} = 1.22\\text{\u2013}1.32\\,p_T \\quad \\text{Rahat ko\u015fu} = 1.10\\text{\u2013}1.22\\,p_T \\quad \\text{Tempo} = 0.98\\text{\u2013}1.02\\,p_T \\quad \\text{\u0130nterval} = 0.91\\text{\u2013}0.95\\,p_T \\]\n<\/div>\r\n\t<\/figure>\r\n\t<\/p>\n<p><strong>Burada:<\/strong><\/p>\n<ul>\n<li>\\(t_1\\) \u2014 esas al\u0131nan yar\u0131\u015f\u0131 bitirme s\u00fcreniz (saniye)<\/li>\n<li>\\(d_1\\) \u2014 bu yar\u0131\u015f\u0131n mesafesi (km)<\/li>\n<li>\\(t_2\\) \u2014 yeni bir \\(d_2\\) mesafesi i\u00e7in tahmini bitirme s\u00fcresi (Riegel dayan\u0131kl\u0131l\u0131k form\u00fcl\u00fc)<\/li>\n<li>\\(D_{60}\\) \u2014 tam 60 dakikada yar\u0131\u015f temposuyla ko\u015fabilece\u011finiz mesafe (km)<\/li>\n<li>\\(p_T\\) \u2014 e\u015fik temponuz: yakla\u015f\u0131k bir saat s\u00fcrd\u00fcrebilece\u011finiz temponun kilometre ba\u015f\u0131na saniye cinsinden de\u011feri<\/li>\n<\/ul>\n<p>\u0130lk iki denklem, yar\u0131\u015f sonucunuzu tam bir saat s\u00fcrd\u00fcrebilece\u011finiz tempoya, yani e\u015fik temponuza d\u00f6n\u00fc\u015ft\u00fcren Riegel dayan\u0131kl\u0131l\u0131k form\u00fcl\u00fcd\u00fcr. Sonraki d\u00f6rt denklem, her antrenman temposunu bu e\u015fik temponun (km ba\u015f\u0131na saniye cinsinden) bir y\u00fczdesi olarak hesaplar. Bu nedenle \u00e7arpan b\u00fcy\u00fcd\u00fck\u00e7e ko\u015fu temposu yava\u015flar.<\/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>Ko\u015fu antrenman\u0131 tempolar\u0131 \u2013 hesaplama \u00f6rne\u011fi<\/h2><\/div>\r\n\r\n<\/p>\n<p><strong>\u00d6rnek:<\/strong> 10 km yar\u0131\u015f\u0131n\u0131 50:00'da bitiren bir ko\u015fucu, antrenman tempolar\u0131n\u0131 \u00f6\u011frenmek istiyor.<\/p>\n<p>\\[ D_{60} = 10 \\times \\left( \\frac{3600}{3000} \\right)^{1\/1.06} \\approx 11.88 \\ \\text{km} \\]<\/p>\n<p>\\[ p_T = \\frac{3600}{11.88} \\approx 303 \\ \\text{s\/km} = 5\\text{:}03\/\\text{km} \\ (8\\text{:}08\/\\text{mi}) \\]<\/p>\n<p>Antrenman b\u00f6lgelerinin \u00e7arpanlar\u0131 uyguland\u0131\u011f\u0131nda rahat ko\u015fu temposu \\(5\\text{:}33\\text{\u2013}6\\text{:}10\\)\/km, toparlanma temposu \\(6\\text{:}10\\text{\u2013}6\\text{:}40\\)\/km, tempo ko\u015fusu temposu \\(4\\text{:}57\\text{\u2013}5\\text{:}09\\)\/km ve interval temposu \\(4\\text{:}36\\text{\u2013}4\\text{:}48\\)\/km olur.<\/p>\n<p><strong>Sonu\u00e7:<\/strong> E\u015fik temposu 5:03\/km (8:08\/mi); rahat ko\u015fu temposu 5:33\u20136:10\/km, toparlanma ko\u015fusu temposu 6:10\u20136:40\/km, tempo ko\u015fusu temposu 4:57\u20135:09\/km ve VO\u2082 maks interval temposu 4:36\u20134:48\/km'dir.<\/p>\n<p>\n\r\n<\/section>\n<h2>Hesaplay\u0131c\u0131 nas\u0131l kullan\u0131l\u0131r?<\/h2>\n<ol>\n<li><strong>Tempolar\u0131 neye g\u00f6re hesaplayal\u0131m?<\/strong> alan\u0131nda <em>Yak\u0131n zamandaki bir yar\u0131\u015f sonucum<\/em> se\u00e7ene\u011fini (1 milden maratona kadar olan yar\u0131\u015flar i\u00e7in en g\u00fcvenilir se\u00e7enek) veya e\u015fik temponuzu zaten biliyorsan\u0131z <em>Mevcut e\u015fik tempom<\/em> se\u00e7ene\u011fini se\u00e7in.<\/li>\n<li>Yar\u0131\u015f sonucunu se\u00e7tiyseniz <strong>Yar\u0131\u015f mesafesi<\/strong> alan\u0131n\u0131 belirleyin; ard\u0131ndan <strong>Bitirme s\u00fcresi \u2014 saat<\/strong>, <strong>\u2014 dakika<\/strong> ve <strong>\u2014 saniye<\/strong> alanlar\u0131n\u0131 doldurun. K\u0131sa yar\u0131\u015flarda saat de\u011ferini 0 b\u0131rak\u0131n.<\/li>\n<li>E\u015fik temponuzu se\u00e7tiyseniz <strong>Tempo dakikas\u0131<\/strong> ve <strong>Tempo saniyesi<\/strong> de\u011ferlerini girip <strong>Birim<\/strong> alan\u0131ndan dk\/km veya dk\/mil se\u00e7in. D\u00fczenli antrenman yapan bir ko\u015fucuysan\u0131z bu, yakla\u015f\u0131k olarak 10 km yar\u0131\u015f temponuzdur.<\/li>\n<li><strong>Antrenman tempolar\u0131n\u0131z<\/strong> b\u00f6l\u00fcm\u00fcnde e\u015fik, toparlanma, rahat ko\u015fu, tempo ko\u015fusu ve interval (VO\u2082 maks) tempolar\u0131n\u0131z\u0131 inceleyin. Her biri hem dk\/km hem de dk\/mil cinsinden g\u00f6sterilir; de\u011ferlerin nas\u0131l hesapland\u0131\u011f\u0131n\u0131 da g\u00f6rebilirsiniz.<\/li>\n<li>Her yar\u0131\u015ftan veya kondisyonunuzdaki belirgin bir art\u0131\u015ftan sonra yeniden hesaplama yap\u0131n. Tempolar, \u00e7o\u011fu ko\u015fucunun bekledi\u011finden daha h\u0131zl\u0131 de\u011fi\u015fir.<\/li>\n<\/ol>\n<h2>Ko\u015fu antrenman\u0131 tempolar\u0131 nedir?<\/h2>\n<p>Antrenman tempolar\u0131, farkl\u0131 ko\u015fu t\u00fcrleri i\u00e7in belirlenen hedef h\u0131zlard\u0131r. Amat\u00f6r ko\u015fucular\u0131n antrenmanda en s\u0131k yapt\u0131\u011f\u0131 hata, her ko\u015fuyu ayn\u0131 \u00aborta\u00bb h\u0131zda ko\u015fmakt\u0131r: Bu h\u0131z, aerobik temeli verimli bi\u00e7imde geli\u015ftirmek i\u00e7in fazla y\u00fcksek, VO\u2082 maks de\u011ferini art\u0131racak etkiyi yaratmak i\u00e7inse fazla d\u00fc\u015f\u00fckt\u00fcr. Bu y\u00fczden antren\u00f6rler, antrenmanlar\u0131 her biri farkl\u0131 bir fizyolojik amaca hizmet eden b\u00f6lgelere ay\u0131r\u0131r. Bu b\u00f6lgeler, t\u00fcm g\u00fcc\u00fcn\u00fczle ko\u015ftu\u011funuz bir yar\u0131\u015fta yakla\u015f\u0131k bir saat s\u00fcrd\u00fcrebilece\u011finiz h\u0131z olan e\u015fik temponuzu temel al\u0131r.<\/p>\n<p>Haftal\u0131k ko\u015fu mesafenizin b\u00fcy\u00fck b\u00f6l\u00fcm\u00fcn\u00fc, rahat\u00e7a sohbet edebildi\u011finiz <strong>rahat ko\u015fu<\/strong> temposunda tamamlamal\u0131s\u0131n\u0131z. Bu yo\u011funluk; k\u0131lcal damarlar\u0131, mitokondrileri ve ya\u011f metabolizmas\u0131n\u0131 geli\u015ftirerek aerobik kapasitenizi art\u0131r\u0131rken toparlanman\u0131za da olanak tan\u0131r. <strong>Toparlanma<\/strong> temposu daha da yava\u015ft\u0131r; zorlu antrenmanlar\u0131n ertesi g\u00fcn\u00fc yap\u0131lan hafif ko\u015fularda kullan\u0131l\u0131r. <strong>Tempo<\/strong> ko\u015fular\u0131, e\u015fik tempoda veya ona yak\u0131n h\u0131zda kesintisiz s\u00fcrd\u00fcr\u00fclen 20\u201360 dakikal\u0131k \u00e7al\u0131\u015fmalard\u0131r ve koruyabildi\u011finiz tempoyu y\u00fckseltir. <strong>\u0130nterval<\/strong> antrenmanlar\u0131nda ise maksimum oksijen t\u00fcketiminizi art\u0131rmak i\u00e7in VO\u2082 maks temposunda 3\u20135 dakikal\u0131k tekrarlar yap\u0131l\u0131r.<\/p>\n<table>\n<thead>\n<tr>\n<th>B\u00f6lge<\/th>\n<th>E\u015fik temponun y\u00fczdesi<\/th>\n<th>Tipik kullan\u0131m<\/th>\n<\/tr>\n<\/thead>\n<tbody>\n<tr>\n<td>Toparlanma<\/td>\n<td>122\u2013132%<\/td>\n<td>Zorlu antrenmanlar\u0131n ertesi g\u00fcn\u00fc \u00e7ok hafif ko\u015fular<\/td>\n<\/tr>\n<tr>\n<td>Rahat ko\u015fu<\/td>\n<td>110\u2013122%<\/td>\n<td>Haftal\u0131k mesafenizin \u00e7o\u011fu; rahat\u00e7a sohbet edebilece\u011finiz tempo<\/td>\n<\/tr>\n<tr>\n<td>Tempo \/ e\u015fik<\/td>\n<td>98\u2013102%<\/td>\n<td>Bir saatlik yar\u0131\u015f eforunda kesintisiz 20\u201360 dakika<\/td>\n<\/tr>\n<tr>\n<td>\u0130nterval (VO\u2082 maks)<\/td>\n<td>91\u201395%<\/td>\n<td>Aralar\u0131nda yakla\u015f\u0131k ayn\u0131 s\u00fcrede hafif ko\u015fuyla toparlan\u0131lan 3\u20135 dakikal\u0131k tekrarlar<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p>Y\u00fczdelerin <em>kilometre ba\u015f\u0131na s\u00fcre<\/em> \u00fczerinden hesapland\u0131\u011f\u0131n\u0131 unutmay\u0131n; dolay\u0131s\u0131yla y\u00fczde y\u00fckseldik\u00e7e tempo <em>yava\u015flar<\/em>. B\u00f6lge s\u0131n\u0131rlar\u0131, Jack Daniels'\u0131n E, T ve I antrenman yo\u011funluklar\u0131 ile e\u015fik tempo aras\u0131nda kulland\u0131\u011f\u0131 ili\u015fkilere dayan\u0131r. Ad\u0131m s\u0131kl\u0131\u011f\u0131n\u0131z\u0131 da takip ediyorsan\u0131z bu tempolar\u0131 <a href=\"https:\/\/wpcalc.com\/tr\/guzellik\/kosu-kadans-hesaplayici\/\">Ko\u015fu ad\u0131m s\u0131kl\u0131\u011f\u0131 hesaplay\u0131c\u0131m\u0131zla<\/a> birlikte de\u011ferlendirin. Yoku\u015flu parkurlarda ise \u00e7\u0131k\u0131\u015f ve ini\u015flerdeki eforunuzu kar\u015f\u0131la\u015ft\u0131rmak i\u00e7in <a href=\"https:\/\/wpcalc.com\/tr\/guzellik\/egim-duzeltilmis-tempo-hesaplayici\/\">e\u011fime g\u00f6re d\u00fczeltilmi\u015f temponuza<\/a> bak\u0131n.<\/p>\n<h2>Varsay\u0131mlar, s\u0131n\u0131rlamalar ve pratik \u00f6neriler<\/h2>\n<p>Yar\u0131\u015f sonucundan e\u015fik tempoya ge\u00e7i\u015fte, klasik 1,06 \u00fcss\u00fcyle Riegel form\u00fcl\u00fc kullan\u0131l\u0131r. Form\u00fcl; yar\u0131\u015flarda temponun istikrarl\u0131 olmas\u0131n\u0131, parkur ve hava ko\u015fullar\u0131n\u0131n benzer olmas\u0131n\u0131 varsayar ve en iyi ortalama amat\u00f6r ko\u015fucular i\u00e7in sonu\u00e7 verir. \u00c7ok deneyimli maratoncular ve ko\u015fuya yeni ba\u015flayanlar, tahmin edilen d\u00fczeyin biraz \u00fcst\u00fcnde veya alt\u0131nda s\u00fcrd\u00fcr\u00fclebilir bir performans g\u00f6sterebilir. Bu y\u00fczden maraton sonucundan hesaplanan e\u015fik tempoya biraz temkinli yakla\u015f\u0131n; 10 km veya yar\u0131 maraton sonucu daha sa\u011flam bir temel sunar.<\/p>\n<p>T\u00fcm tempolar d\u00fcz bir parkur, \u0131l\u0131man hava ve sa\u011fl\u0131kl\u0131, d\u00fczenli antrenman yapan bir ko\u015fucu varsay\u0131larak hesaplan\u0131r. S\u0131cakl\u0131k 20 \\(\\degree\\)C'nin \u00fczerine \u00e7\u0131kt\u0131\u011f\u0131nda her 5 \\(\\degree\\)C i\u00e7in yakla\u015f\u0131k %2\u20135 yava\u015flay\u0131n. Patikalarda, kar\u015f\u0131 r\u00fczg\u00e2rda, y\u00fcksek rak\u0131mda ve yorgunken de daha yava\u015f ko\u015fmay\u0131 bekleyin. Nefesiniz \u00abtempo ko\u015fusu\u00bb diyorsa ama saatiniz \u00abrahat ko\u015fu\u00bb g\u00f6steriyorsa nefesinize g\u00fcvenin; hissetti\u011finiz efor her zaman kronometreden \u00f6nce gelir.<\/p>\n<p>Son olarak tek bir s\u0131n\u0131ra ba\u011fl\u0131 kalmak yerine tempo aral\u0131klar\u0131n\u0131 kullan\u0131n: Her b\u00f6lgede yorgun g\u00fcnlerinizde aral\u0131\u011f\u0131n yava\u015f ucunda, din\u00e7 oldu\u011funuzda h\u0131zl\u0131 ucunda ko\u015fun. Kondisyonunuzu ba\u015fka bir sonu\u00e7la kar\u015f\u0131la\u015ft\u0131rmak isterseniz <a href=\"https:\/\/wpcalc.com\/tr\/guzellik\/1-5-mil-kosu-vo2max-hesaplayici\/\">1,5 mil ko\u015fusu VO\u2082 maks hesaplay\u0131c\u0131m\u0131z<\/a>, s\u00fcre tutarak yapt\u0131\u011f\u0131n\u0131z bir ko\u015fudan VO\u2082 maks de\u011ferinizi tahmin eder. Y\u00fcz\u00fcc\u00fcler ve bisiklet\u00e7iler de kar\u015f\u0131l\u0131k gelen de\u011ferleri <a href=\"https:\/\/wpcalc.com\/tr\/guzellik\/yuzme-tempo-hesaplayici\/\">Y\u00fczme temposu<\/a> ve <a href=\"https:\/\/wpcalc.com\/tr\/guzellik\/bisiklet-ftp-guc-bolgeleri-hesaplayici\/\">Bisiklet g\u00fc\u00e7 b\u00f6lgeleri<\/a> hesaplay\u0131c\u0131lar\u0131nda bulabilir.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Yak\u0131n zamanda ko\u015ftu\u011funuz bir yar\u0131\u015f\u0131n sonucunu (1 milden maratona kadar) veya mevcut e\u015fik temponuzu girin; toparlanma, rahat ko\u015fu, tempo ko\u015fusu ve interval (VO\u2082 maks) antrenmanlar\u0131 i\u00e7in hedef tempolar\u0131n\u0131z\u0131 dk\/km ve dk\/mil cinsinden \u00f6\u011frenin.<\/p>\n","protected":false},"author":3168,"featured_media":0,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[2],"tags":[39],"class_list":["post-4090","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\/4090","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=4090"}],"version-history":[{"count":0,"href":"https:\/\/wpcalc.com\/tr\/wp-json\/wp\/v2\/posts\/4090\/revisions"}],"wp:attachment":[{"href":"https:\/\/wpcalc.com\/tr\/wp-json\/wp\/v2\/media?parent=4090"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/wpcalc.com\/tr\/wp-json\/wp\/v2\/categories?post=4090"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/wpcalc.com\/tr\/wp-json\/wp\/v2\/tags?post=4090"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}