Farawa tare da Run Analytics

Cikakken jagorar ku don bin diddigin ayyukan gudu, gwajin CRS, da nazarin nauyin horo

Barka da zuwa Gudun-Driven Data

Run Analytics yana canza ayyukan motsa jiki na ku zuwa abubuwan da za su iya aiki ta amfani da suGudun Gudu Mai Mahimmanci (CRS),Makin Damuwa na horo (rTSS), kumaGudanar da Ayyuka Chart (PMC)awo. Wannan jagorar za ta ɗauke ku daga saitin farko zuwa babban nauyin horo bincike a cikin matakai 4 masu sauki.

Saurin farawa (minti 5)

1

Zazzage & Shigar

Zazzage Run Analytics daga App Store kuma ba da izini don samun damar Apple Health. A app yana daidaita ayyukan motsa jiki ta atomatik-babu shigar da hannu da ake buƙata.

Sauke App →
2

Yi Gwajin CRS

Kammala gwajin lokacin 5K da 3K don kafa Mahimman Gudun Gudunku. Wannan shine tushe na duk ma'auni-ba tare da CRS, rTSS da yankunan horo ba ba za a iya ƙididdige su ba.

Protocolo de Prueba CRS ↓
3

Shigar da Sakamakon CRS

Shigar da lokutan 5K da 3K a cikin app. Run Analytics yana ƙididdige CRS, yankunan tafiya, da keɓancewa duk ma'auni zuwa ilimin halittar ku. Sabunta kowane mako 6-8 yayin da dacewa ta inganta.

4

Fara Bibiyar Ayyuka

Gudu tare da Apple Watch da Health app. Run Analytics yana shigo da motsa jiki ta atomatik, yana ƙididdigewa rTSS, sabuntawa CTL/ATL/TSB, da kuma bin diddigin ci gaba. Babu shigarwar bayanan hannu da ake buƙata.

Cikakken Ƙa'idar Gwajin CRS

📋 Abin da kuke Bukata

  • Waƙa hanyar shiga:Wasan motsa jiki na 400m ko titin lebur
  • Lokaci:Agogon gudu, agogon gudu, ko Apple Watch
  • Lokacin dumama:Minti 15-20 kafin gwaji
  • Farfadowa:Minti 5-10 tsakanin gwaji
  • Ƙoƙari:Matsakaicin ci gaba mai dorewa (ba gudu ba duka)

⏱️ Yanayin Ranar Gwaji

  • An huta:Babu horo mai wahala 24-48 hours kafin
  • Ruwan ruwa:Mai ruwa mai kyau, cin abinci na yau da kullun
  • Sharuɗɗa:Busasshiyar iska mai ƙarfi (kauce wa matsanancin zafi/sanyi)
  • Lokacin rana:Lokacin da kuka saba horarwa mafi kyau
  • Kayan aiki:Kayan aiki na yau da kullun (takalmi, tufafi masu daɗi)

Gwajin mataki-mataki CRS

Dumi-dumi

Minti 15-20

400-800m mai sauƙin gudu, rawar jiki, da haɓaka haɓakawa. Haɗa 2-3 × 50 a saurin haɓaka (60%), 75%, 85% kokarin). Huta minti 2-3 kafin gwaji.

Gwaji 1

Matsakaicin Ƙoƙarin 1200m

Gudu 1200m (laps 3 akan hanyar 400m) a cikin sauri mafi sauri da za ku iya ɗauka don cikakken nisa. Wannan ba gudu ba ne - yi taki da kanka. Lokacin rikodin shigamm:sstsari (misali, 4:30).

Tukwici:Nufin ko da tsagewar mita 100. 200m na biyu ya kamata ya zama ≤ 200m na farko (negative split manufa).
Farfadowa

Minti 5-10

MULKI MAI MAMAKI:Sauƙin gudu ko cikakken hutu. Jira har sai bugun zuciya ya faɗi ƙasa 120 bpm da numfashi cikakke ya warke. Rashin isassun farfadowa = rashin daidaitaccen CRS.

Gwaji 2

Matsakaicin Ƙoƙarin 400m

Ƙoƙari mai ɗorewa na 400m (tsayi 1). Wannan ya kamata ya ji wahala a cikin 100m fiye da 1200m. Lokacin rikodin shigamm:sstsari (misali, 1:20).

Tabbatarwa:Gudun mita 400 a kowace cinya ya kamata ya kasance da sauri fiye da 1200m taki kowace cinya. Idan ba haka ba, farfadowa bai wadatar ba ko kuma an kashe taki.
Kwantar da hankali

Minti 10-15

300-500m mai sauƙin gudu, mikewa. Yi rikodin lokutanku nan da nan - kar ku amince da ƙwaƙwalwar ajiya.

⚠️ Kuskuren Gwajin CRS gama gari

  • Fita da sauri akan dogon gwaji:Sakamako a cikin busawa, kuskure CRS. Yi amfani da ko da pacing
  • Rashin isassun murmurewa tsakanin gwaji:Gajiya yana jinkirta gwaji na biyu, yana yin CRS da sauri artificially → yankunan da aka wuce gona da iri.
  • Ƙasa mara daidaituwa:Yin amfani da tudu don gwaji ɗaya da lebur don wani skews lissafi. Yi amfani da ƙasa mai laushi koyaushe.
  • Gwaji lokacin gajiya:Nauyin horo mai nauyi 24-48h kafin = sakamako mai rauni. Gwaji idan sabo.
  • Ba yin rikodin nan da nan:Ƙwaƙwalwar ajiya ba abin dogaro ba ne. Rubuta lokuta kafin sanyi.

Shigar da Sakamakon CRS a cikin Run Analytics

Mataki 1: Buɗe Saitunan CRS

A cikin Run Analytics app, je zuwaSaituna → Mahimman Gudun Gudu. Matsa "Yi Gwajin CRS" ko "Sabuntawa CRS".

Mataki na 2: Lokutan shigarwa

Shigar da lokacin ku na 1200m (misali,4:30) da 400m lokaci (misali,1:20). Yi amfani da ainihin tsari da aka nuna. Matsa "Lissafi".

Mataki na 3: Sakamako Na Bita

Nuni na App:

  • Gudun CRS:4.00m/s
  • Taki CRS:4:10/km
  • Yankunan horo:Yankuna 6 na keɓaɓɓun (Yanki 1-6)
  • rTSS asali:Yanzu an kunna don duk motsa jiki

Mataki 4: Ajiye & Aiki tare

Matsa "Ajiye CRS". A app nan da nan:

  • Yana sake ƙididdige wuraren horo
  • Yana sake sabuntawa rTSS na kwanaki 90 da suka gabata
  • Yana daidaita lissafin CTL/ATL/TSB
  • Yana ba da damar nazarin motsa jiki na tushen yanki

💡 Pro Tukwici: Gwajin CRS na Tarihi

Idan kun riga kun san CRS naku daga gwaje-gwajen da suka gabata, zaku iya shigar da waɗannan lokutan kai tsaye. Duk da haka, ga mafi yawan ingantaccen sakamako, yi sabon gwaji kowane mako 6-8. CRS naku yakamata ya inganta (samun sauri) azaman horo ci gaba.

Fahimtar Ma'aunin ku

Gudun Mahimmanci (CRS)

Menene shi:Matsakaicin mashigin motsin motsa jiki-mafi saurin gudu da za ku iya ci ~ Minti 60 ba tare da gajiyawa ba.

Abin da ake nufi:CRS = 4:10/km yana nufin zaka iya rike taki 4:10 don dorewa kokarin kofa.

Yadda ake amfani da:Tushen ga duk yankunan horo da lissafin rTSS. Sabunta kowane 6-8 makonni.

Koyi CRS →

Yankunan horo

Menene su:Matsakaicin ƙarfi 6 dangane da CRS ɗin ku, daga farfadowa (Yanki 1) zuwa anaerobic (Yanki na 6).

Abin da suke nufi:Kowane yanki yana kaiwa ga takamaiman daidaitawar yanayin jiki (aerobic tushe, bakin kofa, VO₂max).

Yadda ake amfani da:Bi umarnin yankin don ingantaccen horo. App nuna lokaci-in-zone ga kowane motsa jiki.

Yankunan horo →

Makin Matsalolin Koyarwa (rTSS)

Menene shi:Ƙayyadadden damuwa na motsa jiki yana haɗa ƙarfi da tsawon lokaci. awa 1 a CRS taki = 100 rTSS.

Abin da ake nufi:rTSS 50 = farfadowa mai sauƙi, rTSS 100 = matsakaici, rTSS 200+ = sosai zaman wuya.

Yadda ake amfani da:Bibiya kullum/makowa rTSS don sarrafa nauyin horo. Nufin 5-10 rTSS karuwa a kowane mako max.

rTSS Jagora →

CTL / ATL / TSB

Menene su:

  • CTL:Load ɗin Horarwa na yau da kullun (jin daɗi) - Matsakaicin kwanaki 42 rTSS
  • ATL:Matsakaicin Matsakaicin Koyarwa (Gajiya) - Tsawon kwanaki 7 rTSS
  • TSB:Ma'auni na Matsala na Horon (form) = CTL - ATL

Yadda ake amfani da:Kyakkyawan TSB = sabo/tapered, korau TSB = gajiya. Race lokacin TSB = +5 zuwa +25.

📊 Burinku na Makon Farko

Bayan shigar da CRS kuma kammala ayyukan motsa jiki na 3-5:

  • Duba ƙimar rTSS:Tabbatar cewa sun dace da fahimtar ƙoƙarin (mai sauƙi ~ 50, matsakaici ~ 100, wuya ~ 150+)
  • Rarraba yanki na bita:Kuna kashe kashi 60-70% a Yanki 2 (tushen iska)?
  • Kafa tushen tushen CTL:Matsakaicin makon ku na rTSS ya zama dacewa ta farko tushe
  • Gano alamu:Wadanne motsa jiki ne ke samar da mafi girman rTSS? Kuna murmurewa daidai?

Tafiyar Mai Amfani (Makonni 8 Na Farko)

Mako na 1-2: Kafa Tushen

  • Yi gwajin CRS kuma shigar da sakamako
  • Kammala ayyukan horo na al'ada 3-5
  • Kula da ƙimar rTSS da rarraba yanki
  • Kafa CTL na farko (matakin dacewa)
  • Manufar:Fahimtar awo, babu canje-canje tukuna

Mako na 3-4: Aiwatar da Yankuna

  • Yi amfani da yankunan CRS a cikin shirin motsa jiki
  • Gudanar da Zone 2 da gangan don saitin motsa jiki
  • Bibiyar jimlar rTSS mako-mako (nufin daidaito)
  • Saka idanu TSB (ya kamata ya zama mara kyau = horo)
  • Manufar:Horo ta yankuna, ba ji ba

Mako na 5-6: Cigaban Cigaba

  • Ƙara rTSS kowane mako da 5-10% daga asali
  • Ƙara zaman ƙofa 1 (Zone 4) kowane mako
  • CTL yakamata ya tashi a hankali (ingantacciyar lafiyar jiki)
  • ATL na iya haɓaka cikin makonni masu wuya (na al'ada)
  • Manufar:Sarrafa ci gaban dacewa

Mako na 7-8: Sake gwadawa & Daidaita

  • Yi gwajin CRS na biyu (ya kamata ya yi sauri)
  • Sabunta yankuna a cikin app (yana inganta taki)
  • Kwatanta CTL Makon 1 vs Makon 8 (ya zama +10-20)
  • Ci gaban bita: Shin lokuta suna raguwa? Ji sauki?
  • Manufar:Tabbatar da ingancin horo

✅ Alamun Nasara

Bayan makonni 8 na ingantaccen horo tare da Run Analytics, yakamata ku gani:

  • CRS inganta:1-3% sauri CRS taki (misali, 1:49 → 1:47)
  • CTL karuwa:+15-25 maki (misali, 30 → 50 CTL)
  • Daidaitaccen rTSS:Jimlar mako-mako tsakanin 10-15% bambancin
  • Mafi kyawun taki:Fiye da rarrabuwar kawuna, ingantacciyar ƙoƙarin daidaitawa
  • Ingantacciyar farfadowa:Zagayewar TSB ana iya hasashen (-10 zuwa +5)

Shirya matsala & FAQs

My rTSS da alama yayi girma/ƙananan don ƙoƙarin motsa jiki

Dalili:CRS ya tsufa ko kuskure.

Magani:Sake gwada CRS. Idan kun gwada lokacin da kuka gaji ko tafiya mara kyau, CRS zai yi kuskure. A gwajin CRS da ya dace yana da mahimmanci ga duk ma'auni na ƙasa.

App yana nuna "Ba a saita CRS"

Dalili:Gwajin CRS ba a gama ba ko ba a ajiye shi ba.

Magani:Je zuwa Saituna → Mahimman Gudun Gudu → Yi Gwaji. Shigar da 5K da 3K duka sau, sannan danna Ajiye.

Ayyukan motsa jiki baya daidaitawa daga Apple Watch

Dalili:Ba a ba da izinin aikace-aikacen kiwon lafiya ko aikin motsa jiki a matsayin "Gudunwa".

Magani:Duba Saituna → Keɓantawa → Lafiya → Run Analytics → Bada izinin Karatu don Ayyuka. Tabbatar cewa nau'in motsa jiki na Apple Watch shine "Gudun Waje", "Gudun Cikin Gida", ko "Run Run".

CTL baya karuwa duk da daidaiton horo

Dalili:rTSS jimlar tayi ƙanƙanta ko mitar mara daidaituwa.

Magani:CTL shine matsakaicin nauyi na kwanaki 42. Yana tashi a hankali. Ƙara mako-mako rTSS ta 5-10%, da kuma kula da 4+ motsa jiki / mako don daidaitaccen ci gaban CTL.

Sau nawa zan sake gwada CRS?

Shawarwari:Kowane makonni 6-8 yayin matakan tushe/gina. Maimaitawa bayan rashin lafiya, rauni, dogon hutu, ko lokacin da yankuna ke jin dawwama cikin sauƙi/wuya.

Zan iya amfani da Run Analytics don tafiyar da hanya?

Ee, tare da iyakancewa:CRS yawanci ana gwada shi akan ƙasa mai lebur. Don hanyar tafiya tare da gagarumin canjin haɓakawa, rTSS na iya ƙididdigewa idan ana amfani da taki kawai. Muna aiki a kai Haɗa Matsayin Daidaitaccen Matsayi (GAP) don sabuntawa na gaba.

Matakai na gaba

Koyi Yankunan Horo

Fahimtar yadda ake horarwa a Zone 2 (tushen iska), Zone 4 (kofa), Zone 5 (VO₂max), da Zone 6 (anaerobic) domin takamaiman daidaitawa.

Yankunan horo →

Yi lissafin rTSS

Fahimtar yadda ake horarwa a Zone 2 (tushen iska), Zone 4 (kofa), Zone 5 (VO₂max), da Zone 6 (anaerobic) domin takamaiman daidaitawa.

rTSS Kalkuleta →

Zurfafa cikin Ma'auni

Bincika kimiyyar da ke bayan CRS, rTSS, CTL/ATL/TSB tare da nassoshi bincike-bincike na tsara.

Bincike →

Shirya don fara sa ido?

Zazzage Run Analytics Kyauta

Gwajin kyauta na kwanaki 7 • Babu katin kiredit da ake buƙata • iOS 16+

Expertly Reviewed by

This content has been written and reviewed by a sports data metrics expert to ensure technical accuracy and adherence to the latest sports science methodologies.

Fara da Run Analytics: Matakai 4 Masu Sauƙi

Fara tafiyar gudu ta kimiyya. Koyi yadda ake haɗawa da Apple Health, yi gwajin CRS na farko, da fahimtar bayanan aikin ku.

  • 2026-03-24
  • fara · jagoran gudu · gwajin CRS · Apple Health gudu · binciken gudu don masu farawa
  • Littattafai