Tabelas / Tabela de ritmo para treinos e competições

Km/Hora Min./Km 60% 65% 70% 75% 80% 85% 90% 95% 100% 105%
24 00:02:30 00:03:30 00:03:23 00:03:15 00:03:08 00:03:00 00:02:53 00:02:45 00:02:38 00:02:30 00:02:22
23,2 00:02:35 00:03:37 00:03:29 00:03:22 00:03:14 00:03:06 00:02:58 00:02:51 00:02:43 00:02:35 00:02:27
22,5 00:02:40 00:03:44 00:03:36 00:03:28 00:03:20 00:03:12 00:03:04 00:02:56 00:02:48 00:02:40 00:02:32
21,8 00:02:45 00:03:51 00:03:43 00:03:34 00:03:26 00:03:18 00:03:10 00:03:01 00:02:53 00:02:45 00:02:37
21,2 00:02:50 00:03:58 00:03:49 00:03:41 00:03:32 00:03:24 00:03:15 00:03:07 00:02:58 00:02:50 00:02:41
20,6 00:02:55 00:04:05 00:03:56 00:03:48 00:03:39 00:03:30 00:03:21 00:03:13 00:03:04 00:02:55 00:02:46
20 00:03:00 00:04:12 00:04:03 00:03:54 00:03:45 00:03:36 00:03:27 00:03:18 00:03:09 00:03:00 00:02:51
19,5 00:03:05 00:04:19 00:04:10 00:04:00 00:03:51 00:03:42 00:03:33 00:03:23 00:03:14 00:03:05 00:02:56
18,9 00:03:10 00:04:26 00:04:17 00:04:07 00:03:58 00:03:48 00:03:39 00:03:29 00:03:20 00:03:10 00:03:01
18,5 00:03:15 00:04:33 00:04:23 00:04:14 00:04:04 00:03:54 00:03:44 00:03:35 00:03:25 00:03:15 00:03:05
18 00:03:20 00:04:40 00:04:30 00:04:20 00:04:10 00:04:00 00:03:50 00:03:40 00:03:30 00:03:20 00:03:10
17,6 00:03:25 00:04:47 00:04:37 00:04:27 00:04:16 00:04:06 00:03:56 00:03:46 00:03:35 00:03:25 00:03:15
17,1 00:03:30 00:04:54 00:04:44 00:04:33 00:04:23 00:04:12 00:04:02 00:03:51 00:03:41 00:03:30 00:03:20
16,7 00:03:35 00:05:01 00:04:50 00:04:40 00:04:29 00:04:18 00:04:07 00:03:57 00:03:46 00:03:35 00:03:24
16,4 00:03:40 00:05:08 00:04:57 00:04:46 00:04:35 00:04:24 00:04:13 00:04:02 00:03:51 00:03:40 00:03:29
16 00:03:45 00:05:15 00:05:04 00:04:53 00:04:41 00:04:30 00:04:19 00:04:08 00:03:56 00:03:45 00:03:34
15,7 00:03:50 00:05:22 00:05:11 00:04:59 00:04:48 00:04:36 00:04:25 00:04:13 00:04:02 00:03:50 00:03:39
15,3 00:03:55 00:05:29 00:05:17 00:05:06 00:04:54 00:04:42 00:04:30 00:04:19 00:04:07 00:03:55 00:03:43
15 00:04:00 00:05:36 00:05:24 00:05:12 00:05:00 00:04:48 00:04:36 00:04:24 00:04:12 00:04:00 00:03:48
14,7 00:04:05 00:05:43 00:05:31 00:05:19 00:05:06 00:04:54 00:04:42 00:04:30 00:04:17 00:04:05 00:03:53
14,4 00:04:10 00:05:50 00:05:38 00:05:25 00:05:13 00:05:00 00:04:48 00:04:35 00:04:23 00:04:10 00:03:58
14,1 00:04:15 00:05:57 00:05:44 00:05:32 00:05:19 00:05:06 00:04:53 00:04:41 00:04:28 00:04:15 00:04:02
13,8 00:04:20 00:06:04 00:05:51 00:05:38 00:05:25 00:05:12 00:04:59 00:04:46 00:04:33 00:04:20 00:04:07
13,6 00:04:25 00:06:11 00:05:58 00:05:45 00:05:31 00:05:18 00:05:05 00:04:52 00:04:38 00:04:25 00:04:12
13,3 00:04:30 00:06:18 00:06:04 00:05:51 00:05:37 00:05:24 00:05:11 00:04:57 00:04:44 00:04:30 00:04:16
13,1 00:04:35 00:06:25 00:06:11 00:05:58 00:05:44 00:05:30 00:05:16 00:05:03 00:04:49 00:04:35 00:04:21
12,9 00:04:40 00:06:32 00:06:18 00:06:04 00:05:50 00:05:36 00:05:22 00:05:08 00:04:54 00:04:40 00:04:26
12,6 00:04:45 00:06:39 00:06:25 00:06:10 00:05:56 00:05:42 00:05:28 00:05:13 00:04:59 00:04:45 00:04:31
12,4 00:04:50 00:06:46 00:06:31 00:06:17 00:06:02 00:05:48 00:05:33 00:05:19 00:05:04 00:04:50 00:04:35
12,2 00:04:55 00:06:53 00:06:38 00:06:23 00:06:09 00:05:54 00:05:39 00:05:24 00:05:10 00:04:55 00:04:40
12 00:05:00 00:07:00 00:06:45 00:06:30 00:06:15 00:06:00 00:05:45 00:05:30 00:05:15 00:05:00 00:04:45
11,8 00:05:05 00:07:07 00:06:52 00:06:36 00:06:21 00:06:06 00:05:51 00:05:35 00:05:20 00:05:05 00:04:50
11,6 00:05:10 00:07:14 00:06:58 00:06:43 00:06:27 00:06:12 00:05:56 00:05:41 00:05:25 00:05:10 00:04:54
11,4 00:05:15 00:07:21 00:07:05 00:06:49 00:06:34 00:06:18 00:06:02 00:05:46 00:05:31 00:05:15 00:04:59
11,3 00:05:20 00:07:28 00:07:12 00:06:56 00:06:40 00:06:24 00:06:08 00:05:52 00:05:36 00:05:20 00:05:04
11,1 00:05:25 00:07:35 00:07:19 00:07:03 00:06:46 00:06:30 00:06:14 00:05:58 00:05:41 00:05:25 00:05:09
10,9 00:05:30 00:07:42 00:07:26 00:07:09 00:06:53 00:06:36 00:06:20 00:06:03 00:05:47 00:05:30 00:05:14
10,7 00:05:35 00:07:49 00:07:32 00:07:16 00:06:59 00:06:42 00:06:25 00:06:09 00:05:52 00:05:35 00:05:18
10,6 00:05:40 00:07:56 00:07:39 00:07:22 00:07:05 00:06:48 00:06:31 00:06:14 00:05:57 00:05:40 00:05:23
10,4 00:05:45 00:08:03 00:07:46 00:07:29 00:07:11 00:06:54 00:06:37 00:06:20 00:06:02 00:05:45 00:05:28
10,3 00:05:50 00:08:10 00:07:53 00:07:35 00:07:18 00:07:00 00:06:43 00:06:25 00:06:08 00:05:50 00:05:33
10,1 00:05:55 00:08:17 00:07:59 00:07:42 00:07:24 00:07:06 00:06:48 00:06:31 00:06:13 00:05:55 00:05:37
10 00:06:00 00:08:24 00:08:06 00:07:48 00:07:30 00:07:12 00:06:54 00:06:36 00:06:18 00:06:00 00:05:42
9,9 00:06:05 00:08:31 00:08:13 00:07:55 00:07:36 00:07:18 00:07:00 00:06:42 00:06:23 00:06:05 00:05:47
9,7 00:06:10 00:08:38 00:08:20 00:08:01 00:07:43 00:07:24 00:07:06 00:06:47 00:06:29 00:06:10 00:05:52
9,6 00:06:15 00:08:45 00:08:26 00:08:08 00:07:49 00:07:30 00:07:11 00:06:53 00:06:34 00:06:15 00:05:56
9,5 00:06:20 00:08:52 00:08:33 00:08:14 00:07:55 00:07:36 00:07:17 00:06:58 00:06:39 00:06:20 00:06:01
9,4 00:06:25 00:08:59 00:08:40 00:08:21 00:08:01 00:07:42 00:07:23 00:07:04 00:06:44 00:06:25 00:06:06
9,2 00:06:30 00:09:06 00:08:47 00:08:27 00:08:08 00:07:48 00:07:29 00:07:09 00:06:50 00:06:30 00:06:11
9,1 00:06:35 00:09:13 00:08:53 00:08:33 00:08:14 00:07:54 00:07:34 00:07:15 00:06:55 00:06:35 00:06:15
9 00:06:40 00:09:20 00:09:00 00:08:40 00:08:20 00:08:00 00:07:40 00:07:20 00:07:00 00:06:40 00:06:20
8,9 00:06:45 00:09:27 00:09:07 00:08:47 00:08:26 00:08:06 00:07:46 00:07:25 00:07:05 00:06:45 00:06:25
8,8 00:06:50 00:09:34 00:09:14 00:08:53 00:08:33 00:08:12 00:07:51 00:07:31 00:07:10 00:06:50 00:06:29
8,7 00:06:55 00:09:41 00:09:20 00:08:59 00:08:39 00:08:18 00:07:57 00:07:36 00:07:16 00:06:55 00:06:34
8,6 00:07:00 00:09:48 00:09:27 00:09:06 00:08:45 00:08:24 00:08:03 00:07:42 00:07:21 00:07:00 00:06:39
8,5 00:07:05 00:09:55 00:09:34 00:09:12 00:08:51 00:08:30 00:08:09 00:07:47 00:07:26 00:07:05 00:06:44
8,4 00:07:10 00:10:02 00:09:40 00:09:19 00:08:57 00:08:36 00:08:14 00:07:53 00:07:31 00:07:10 00:06:48
8,3 00:07:15 00:10:09 00:09:47 00:09:25 00:09:04 00:08:42 00:08:20 00:07:58 00:07:37 00:07:15 00:06:53
8,2 00:07:20 00:10:16 00:09:54 00:09:32 00:09:10 00:08:48 00:08:26 00:08:04 00:07:42 00:07:20 00:06:58
8,1 00:07:25 00:10:23 00:10:01 00:09:38 00:09:16 00:08:54 00:08:32 00:08:09 00:07:47 00:07:25 00:07:03
8 00:07:30 00:10:30 00:10:07 00:09:45 00:09:22 00:09:00 00:08:37 00:08:15 00:07:52 00:07:30 00:07:07
7,9 00:07:35 00:10:37 00:10:14 00:09:51 00:09:29 00:09:06 00:08:43 00:08:20 00:07:58 00:07:35 00:07:12
7,8 00:07:40 00:10:44 00:10:21 00:09:58 00:09:35 00:09:12 00:08:49 00:08:26 00:08:03 00:07:40 00:07:17
7,7 00:07:45 00:10:51 00:10:28 00:10:04 00:09:41 00:09:18 00:08:55 00:08:31 00:08:08 00:07:45 00:07:22
7,7 00:07:50 00:10:58 00:10:34 00:10:11 00:09:47 00:09:24 00:09:00 00:08:37 00:08:13 00:07:50 00:07:26
7,6 00:07:55 00:11:05 00:10:41 00:10:17 00:09:54 00:09:30 00:09:06 00:08:42 00:08:19 00:07:55 00:07:31
7,5 00:08:00 00:11:12 00:10:48 00:10:24 00:10:00 00:09:36 00:09:12 00:08:48 00:08:24 00:08:00 00:07:36

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