Ma'aunin Ayyukan Gudu: Cikakken Jagora don Masu Gudu

Ga masu gudu masu tsanani, fahimtar ma'auni na aiki shine bambanci tsakanin horon bazuwar da haɓakawa na tsari. Ko kuna horo don gasa ta 5K ta farko ko kuna bin ragamar tseren sa'o'i na sa'o'i 3, ma'aunin aikin yana ba da maƙasudin bayanan da ake buƙata don haɓaka kowane zaman horo.

Wannan ingantaccen jagorar ya ƙunshi ma'auni guda huɗu na tushen gudu-gudu-VO2max, kofa na lactate, tattalin arziƙin gudu, da saurin gudu mai mahimmanci. Za ku koyi abin da kowane ma'aunin ma'auni, yadda ake gwada su daidai, da kuma yadda ake amfani da bayanai don tsara horon da ke samar da sakamako masu aunawa.

Menene Ma'aunin Ayyukan Gudu?

Ma'aunin aikin aikisu ne ma'auni masu ƙididdigewa na iyawar jikin ku a lokacin gudu. Ba kamar ma'auni na zahiri kamar "jin gajiya" ko "tafiya mai wuya," ma'auni suna ba da bayanan haƙiƙa waɗanda ke bayyana daidai yadda tsarin ku na zuciya da jijiyoyin jini, na rayuwa, da neuromuscular ke amsa damuwa na horo.

Rukuni huɗu na farko na nazarin tafiyarwa sun haɗa da:

• Ma'aunin Jiki:VO2max (mafi girman ɗaukar iskar oxygen), kofa na lactate (tsawon rufi mai dorewa), canjin bugun zuciya, da hutun bugun zuciya
• Ma'auni na Halitta:Tattalin Arziki mai gudana (farashin makamashi a kowane nisa), ingantaccen aiki, lokacin tuntuɓar ƙasa, da oscillation a tsaye
• Ma'aunin Ma'aunin Horarwa:Makin Damuwa na horo (TSS), Nau'in Horarwa na yau da kullun (CTL), Ƙaƙwalwar Horarwa Mai Sauƙi (ATL), da Ma'auni na Ƙwararrun Ƙwararru (TSB)
• Alamar Ayyuka:Gudun gudu mai mahimmanci (kofar aerobic), saurin ƙofa mai aiki, saurin gudu a VO2max (vVO2max)

Me yasa Ma'auni Suna Canza Horarwa

Kafin ma'aunin aikin ya zama mai isa gare ta ta gwaje-gwajen filin da gudanar da aikace-aikacen nazari, masu gudu sun dogara kacokan akan ƙoƙarin da aka gane da lokutan tsere.Wannan hanyar tana aiki ga masu farawa amma tana haifar da matsaloli uku masu mahimmanci ga masu tsere:

Gudun ma'aunin aiki yana magance waɗannan matsalolin ta hanyar samar da tushen ƙididdiga don kowane shawarar horo. Lokacin da kuka san saurin lactate ɗin ku shine 4:15/km, zaku iya tsara tazarar tazara a daidai 4:15/km—ba 4:00 (mai wuya ba) ko 4:30 (mai sauƙi). Wannan madaidaicin yana motsa karbuwa yayin sarrafa gajiya.

Tushen Kimiyya

Ma'auni na aiki ba lambobi ba ne na sabani-suna wakiltar ma'aunin ƙofofin ilimin lissafi waɗanda aka goyi bayan shekarun binciken kimiyyar motsa jiki. VO2max yana daidaita tare da mitochondrial density da ci gaban capillary. Ƙofar lactate alama ce ta canji daga farko aerobic zuwa gauraye samar da makamashi na aerobic-anaerobic. Gudun tattalin arziki yana nuna daidaituwar neuromuscular da ingantaccen aiki na rayuwa.

Fahimtar waɗannan haɗin gwiwar yana canza ma'auni daga wuraren bayanai kawai zuwa fahimtar horarwa mai aiki. Lokacin da VO2max ɗin ku ya inganta daga 55 zuwa 58 ml/kg/min, kun san mitochondria ɗinku sun daidaita. Lokacin da matakin lactate ya faɗi daga 4:15 zuwa 4:08/km, kun ƙara ƙarfin ikon lactate na jikin ku. Waɗannan ba ƙwaƙƙwaran ingantawa ba ne - an ƙididdige su ne daidaitawar ilimin lissafi.

VO2max: Injin Aerobic ku

VO2max(mafi girman ɗaukar iskar oxygen) yana wakiltar iyakar adadin iskar oxygen da jikinka zai iya amfani da shi yayin motsa jiki mai tsanani. An auna a cikin milliliters na iskar oxygen da kilogiram na nauyin jiki a minti daya (ml/kg/min), VO2max yana ƙididdige ƙarfin motsa jiki - rufin ikon tsarin zuciya na zuciya don isar da iskar oxygen zuwa tsokoki masu aiki.

Menene VO2max?

VO2max yana nuna haɗakar aikin tsarin ku na numfashi (ciwon oxygen), tsarin zuciya da jijiyoyin jini (samun iskar oxygen), da tsarin muscular (amfani da iskar oxygen). Mai gudu tare da VO2max na 60 ml/kg/min zai iya sarrafa 60 milliliters na oxygen a kowace kilogram na nauyin jiki kowane minti daya yayin iyakar ƙoƙari. Masu tseren tseren nesa na maza galibi suna samun 70-85 ml/kg/min, yayin da manyan mata suka kai 60-75 ml/kg/min. Ƙara koyo a cikakkejagora zuwa VO2max don masu gudu.

Yadda Ake Auna VO2max

Gwajin VO2max ya bambanta daga madaidaicin matakin dakin gwaje-gwaje zuwa gwaje-gwajen filin aiki waɗanda ke ba da ƙididdiga masu ma'ana:

Yarjejeniyar Gwaji na mintuna 12 na Cooper:Bayan dumama sosai, gudu gwargwadon iyawa a cikin mintuna 12 daidai a iyakar ƙoƙari mai ɗorewa. Yi rikodin jimlar tazarar da aka rufe kuma yi amfani da dabarar:VO2max = (Nisa a cikin mita - 504.9) / 44.73. Misali: 3,000 mita = (3000 - 504.9) / 44.73 = 55.8 ml/kg/min.

Inganta VO2max

VO2max yana amsa takamaiman abubuwan motsa jiki na horo. Babban horon tazara mai ƙarfi a 95-100% na VO2max na yanzu (kimanin tseren tseren 3K-5K) yana ba da ƙarfi mafi ƙarfi don daidaitawa. Ingantattun ka'idoji sun haɗa da:

• Tsakanin VO2max Classic:5 × 1000m a vVO2max tare da 2-3 min dawo da, ko 8 × 800m a 5K taki tare da 2 min jog dawo da
• Short Hills:10-12 × 90 seconds sama a kan ƙoƙari mai wuya (yana kwatanta ƙarfin VO2max tare da ƙananan tasiri)
• Cakudadden Tazara:3 × (1200m da sauri, 400m mai sauƙi) don tara lokaci a VO2max yayin sarrafa gajiya
• Ci gaba:Fara tare da zaman 2 a kowane mako yayin lokacin tushe, ƙara zuwa 1-2 mako-mako yayin lokacin gasa

Abubuwan haɓakawa na VO2max na yau da kullun suna fitowa daga 5-15% a cikin shekarar farko ta ingantaccen horo, tare da raguwar dawowa yayin da kuke kusanci iyakokin kwayoyin halitta. Tsayar da babban nisan nisan (70-100 km/week don ƙwararrun masu tsere) yana kiyaye nasarorin VO2max ta hanyar ɗorawa mai ƙarfi da ƙarancin mitochondrial.

Ƙafafun Lactate: Tafin ku Mai Dorewa

Ƙofar lactate(LT) yana nuna ƙarfin motsa jiki inda lactate ya fara taruwa a cikin jinin ku da sauri fiye da yadda jikin ku zai iya share shi. Wannan iyakar ilimin lissafin jiki yana ƙayyade saurin ku mai ɗorewa-ƙarfin da za ku iya kiyayewa na tsawon lokaci (minti 30-60) kafin gajiya ta tilasta ku ragewa.

Fahimtar Ƙarfin Lactate

A lokacin sauƙi mai sauƙi, tsokoki suna samar da ƙananan lactate (wani samfurin carbohydrate metabolism), wanda jikinka yana tsaftacewa da kyau ta hanyar oxidation a cikin jinkirin zaruruwa da juyawa zuwa glucose a cikin hanta. Yayin da ƙarfi ya karu, samar da lactate yana haɓaka. Ƙofar lactate ɗin ku yana wakiltar wurin yin tipping inda samarwa ya wuce sharewa.

Masana ilimin lissafin motsa jiki sun gano kofofin lactate guda biyu:

Gwajin Ƙarfin Lactate ɗin ku

Gwajin kofa na lactate na dakin gwaje-gwaje ya haɗa da ƙarar injin motsa jiki da ke gudana tare da samfuran jini mai tsini a kowane mataki don auna tattara lactate. Duk da yake daidai, gwaje-gwajen lab suna da tsada ($ 200-400) kuma ba su da amfani don saka idanu akai-akai. Gwaje-gwajen filin suna samar da hanyoyi masu amfani:

Matsakaicin matakin lactate ɗinku yawanci yana faɗuwa tsakanin rabin marathon da tseren 10K. Don tunani: mai gudu na 10K na minti 40 (4:00/km taki) mai yiwuwa yana da saurin kofa a kusa da 4:10-4:15/km.

Horowa a Ƙarfi

Zaman horon ƙofa yana tura hanyoyin kawar da lactate don daidaitawa. Manufar ita ce tara lokaci a ko dan kadan sama da ƙarfin kofa ba tare da wuce shi sosai ba (wanda ke motsa motsa jiki zuwa horo na VO2max tare da daidaitawa daban-daban).

Ingantattun ayyukan motsa jiki don gudanar da nazari sun haɗa da:

• Tempo Yana Gudu:Minti 20-40 na ci gaba a cikin taki kofa. Aikin motsa jiki na gargajiya: dumama minti 15, ɗan lokaci na 25-minti, kwantar da hankali na mintuna 10
• Tsakanin Jirgin Ruwa:3-5×1600m a bakin kofa tare da dawo da min 1-2. Dan sauki a hankali fiye da ci gaba da dan lokaci
• Ci gaba Tempo:Fara 10-15 daƙiƙa a hankali fiye da bakin kofa, a hankali ƙara zuwa daƙiƙa 5-10 cikin sauri. Yana gina taurin tunani
• Ci gaba:Zaman kofa ɗaya a kowane mako duk shekara. Ƙara tsawon lokaci daga 20 zuwa 40+ mintuna yayin da dacewa ya inganta

Haɓaka ƙoƙon lactate na yau da kullun yana samar da 10-20 seconds/km taki taki sama da makonni 8-12 na daidaiton horon kofa. Yayin da matakan ƙofa ke inganta, duk nakuyankunan horomatsawa daidai da sauri.

Tattalin Arzikin Gudun Gudun: Ƙwarewar Mahimmanci

Gudun tattalin arzikiauna farashin iskar oxygen (kashewar makamashi) da ake buƙata don kula da saurin da aka ba. Mai gudu tare da babban tattalin arziƙi yana amfani da ƙarancin kuzari a kowane irin gudu idan aka kwatanta da mai ƙarancin tattalin arziki, ko da duka biyun suna da ƙimar VO2max iri ɗaya da lactate.

Menene Tattalin Arziki Gudu?

Tattalin Arziki mai gudana yana ƙididdige yadda yadda ake canza iskar oxygen zuwa motsi gaba. An auna shi a matsayin milliliters na oxygen a kowace kilogiram na nauyin jiki a kowace kilomita (ml/kg/km) ko a matsayin kashi na VO2max a gudun tseren, tattalin arziki ya bayyana dalilin da ya sa wasu masu gudu masu "matsakaici" VO2max dabi'u sun fi 'yan wasa da karfin motsa jiki.

Abubuwan Da Suka Shafi Tattalin Arzikin Gudu

Abubuwa masu yawa na biomechanical da physiological sun ƙayyade tattalin arzikin ku mai gudana:

Inganta Tattalin Arzikin Gudu

Ba kamar VO2max (wanda Plateaus yayi sauri ba), tafiyar da tattalin arzikin yana ci gaba da inganta tsawon shekaru ta hanyar horarwa. Hanyoyi masu inganci sun haɗa da:

• Babban Mileage:Ƙarar yana haifar da gyare-gyaren neuromuscular wanda ke inganta daidaituwa da rage farashin makamashi. Babban tattalin arziƙin ƙwararrun ƴan tseren yana nuna shekaru na horo mai girma
• Horon Ƙarfi:Horon juriya mai nauyi (2-3 ×/mako) yana haɓaka ƙaƙƙarfan jijiya da samar da wutar lantarki. Mayar da hankali: squats, matattu, tayar da maraƙi, aikin kafa ɗaya
• Plyometrics:Motsa jiki masu fashewa suna haɓaka ajiyar makamashi na roba / dawowa. Misalai: tsalle-tsalle, ɗaure, tsalle mai zurfi (1-2 × / mako)
• Ƙaddamarwa & Gaggawar Ƙarshe Gudu:4-6 × 100m yana tafiya bayan sauƙi mai sauƙi yana inganta haɗin gwiwar neuromuscular a cikin sauri sauri
• Horarwa mai dorewa:Haɓaka tattalin arziki na buƙatar watanni zuwa shekaru. Masu gudu tare da tarihin horo na shekaru 10+ suna nuna 10-20% mafi kyawun tattalin arziki fiye da waɗanda ke da shekaru 2-3 a daidai VO2max

Bibiyar kuGudun ingancin awota aikace-aikace kamar Run Analytics don sa ido kan inganta tattalin arziki na tsawon lokaci. Ko da ƙananan ribar (2-3% haɓaka) suna fassara zuwa haɓaka aikin tsere masu ma'ana lokacin da aka haɗa su tare da kofa da haɓaka VO2max.

Gudun Mahimmanci (CRS)

Gudun gudu mai mahimmanci (CRS)yana wakiltar iyakar iyakar da za ku iya ɗauka na kusan mintuna 30 ba tare da tara gajiya ba. Wannan ma'auni yana ba da madaidaicin fa'ida, wanda za'a iya gwada filin zuwa gwajin lactate na dakin gwaje-gwaje yayin aiki a matsayin tushe don keɓantaccen yanki na horo da lissafin nauyin horo.

Menene Gudun Gudun Mahimmanci?

CRS yana bayyana ma'anar madaidaicin motsin motsin ku-iyaka tsakanin ɗorewa na aikin motsa jiki na aerobic da aikin gauraye na aerobic-anaerobic mara dorewa. A ilimin halittar jiki, saurin gudu mai mahimmanci yayi daidai da:

• Ƙarfin Lactate 2 (LT2):Ƙofar iska ta biyu (~ 4 mmol/L lactate na jini)
• Mafi Girman Lactate Steady State (MLSS):Mafi girman matakin lactate jikinka zai iya kiyayewa cikin daidaito
• Gudun Ƙaddamar Aiki:Gudu daidai da Ƙarfin Ƙofar Aikin Keke (FTP)

Yadda ake lissafta CRS

Gwajin CRS yana amfani da madaidaicin gwaji-lokaci guda biyu a nisa daban-daban don ƙididdige saurin ku mai dorewa. Ƙa'idar ƙa'idar tana amfani da ƙoƙarin 400m da 200m:

Misali:400m a cikin 6:08 (368 seconds) + 200m a cikin 2:30 (150 seconds) = (368 - 150) / 2 = 109 seconds = 1:49 a cikin 100m CRS taki

Yi amfani da mu kyautaCRS kalkuletadon ƙididdige saurin gudu mai mahimmanci da keɓaɓɓen wuraren horo daga sakamakon gwajin ku.

Amfani da CRS don Horarwa

Da zarar ka kafa CRS, zai zama anka don ingantaccen horo. Yankunan horonku suna da ma'auni dangane da taki CRS (tuna: a cikin gudu, mafi girma kashi = sannu a hankali):

• Yanki 1 (Farawa):> 108% na CRS taki - ƙoƙari mai sauƙi don farfadowa mai aiki
• Yanki 2 (Tsarin Aerobic):104-108% na CRS taki- yana gina ƙananan mitochondrial
• Yanki 3 (Tempo):99-103% na CRS taki — daidaita saurin tsere
• Yanki na 4 (Matsakaici):96-100% na CRS taki-a ko kusa da ƙarfin CRS
• Yanki 5 (VO2max):<96% na taki CRS - tazara mai ƙarfi

Sake gwada CRS kowane mako 6-8 don sabunta yankunan ku yayin da dacewa ta inganta. Daidaitaccen horo ya kamata ya nuna saurin CRS yana samun ci gaba cikin sauri (ƙananan lokaci a cikin 100m), yana nuna nasarar karɓuwa aerobic. Don cikakkun bayanai game da lissafin CRS, ka'idojin gwaji, da ingantaccen kimiyya, karanta cikakken muJagoran Gudun Mahimmanci.

Gwada Ma'aunin Ayyukanku

Daidaitaccen awo na aiki ya dogara da ingantacciyar hanyar gwaji. Yayin da gwajin dakin gwaje-gwaje ke ba da ma'aunin ma'auni na gwal, gwaje-gwajen filin suna ba da zaɓuɓɓuka masu amfani waɗanda ke daidaita daidaito tare da samun dama don sa ido akai-akai.

Gwajin Lab

Gwajin dakin gwaje-gwaje yana ba da daidaitattun ma'auni na jiki a cikin mahalli masu sarrafawa:

Gwajin filin

Gwajin filin yana sadaukar da daidaito don aiki da maimaitawa. Mafi kyawun gwaje-gwajen filin suna nuna babban alaƙa (r> 0.85) tare da ma'aunin lab yayin da ake buƙatar waƙa da agogon gudu kawai:

• Gwajin Minti 12 na Cooper:Ƙididdiga VO2max daga iyakar nisa da aka rufe a cikin mintuna 12. Daidaito: ± 5-8%
• Gwajin Kofi na Minti 30:Matsakaicin taki na matsakaicin ƙoƙari na mintuna 30 yana kusan kofa na lactate. Daidaito: ± 3-5%
• Protocol CRS:Gwajin lokaci na 400m + 200m yana ƙididdige saurin kofa na aerobic. Daidaito: ± 4-6% daidaitawa tare da 4mmol/L lactate
• Ƙididdiga-Tsarin Kabilanci:Lokutan tsere na baya-bayan nan suna hasashen ƙofa ta amfani da kafaffun ƙididdiga. Daidaito: ± 8-12%

Gwajin-Tsarin App

Ka'idodin nazari masu gudana na zamani suna ba da gwajin dacewa tare da matakan daidaito daban-daban. Fahimtar iyakokin su yana tabbatar da amfani da ya dace:

Gwajin Sirri-Na Farko tare da Run Analytics:Run Analytics yana aiwatar da duk bayanan gwaji a gida akan na'urarka-babu loda girgije da ake buƙata. Yi gwaje-gwajen CRS, bibiyar canje-canjen ƙofa, da saka idanu abubuwan VO2max yayin kiyaye cikakken iko akan bayanan aikin ku. Ma'aunin awo ɗinku yana kan iPhone ɗinku sai dai idan kun zaɓi fitar da su a sarari.

Bibiyar Ma'aunin ku Tsawon Lokaci

Gwaje-gwajen aiki guda ɗaya suna ba da hotunan hoto, amma bin diddigin sa ido yana bayyana daidaitawar horo kuma yana gano matsaloli kafin su kawo cikas ga ci gaba. Ingantacciyar hanyar awo tana buƙatar tsarin gwaji na tsari da fassarar canje-canje masu dacewa.

Me yasa Bibiya ke damun

Gwajin aiki na yau da kullun yana ba da dalilai da yawa fiye da sauƙaƙan son sani game da matakin dacewa:

• Sabunta Yanki:Yayin da matakan ƙofa ke haɓaka, ɓangarorin horarwa na zamani sun zama masu sauƙi, suna iyakance karbuwa. Sake gwadawa kowane mako 6-8 yana kiyaye yankuna da ƙalubale yadda ya kamata
• Tabbatar da horo:Inganta awo yana tabbatar da cewa shirin horonku yana aiki. Tsayayyen sigina ko raguwar sigina na buƙatar daidaitawar shirin
• Gano Ƙarfafawa:Ƙididdigar awo da ba zato ba (musamman tare da haɓakar HR mai ƙarfi) sau da yawa yana nuna gajiyawar da ke buƙatar murmurewa.
• Ƙarfafawa:Ganin hawan VO2max daga 52 zuwa 56 ml/kg/min ko CRS saurin raguwa daga 1:52 zuwa 1:45/100m yana ba da tabbataccen shaida cewa lokutan horo suna haifar da sakamako.

Mafi kyawun Ayyuka don Bibiya

Daidaitaccen dabarar gwaji yana haɓaka aminci da fassarar sauye-sauyen awo:

Amfani da Run Analytics don Bibiya:Run Analytics yana bin sawun CRS ɗin ku ta atomatik, saurin ƙofa, da ma'aunin inganci akan lokaci tare da ginshiƙi na gani yana nuna yanayin ci gaba. Saboda duk sarrafa bayanai yana faruwa a gida akan na'urarka, kuna kiyaye cikakken sirri yayin da kuke fa'ida daga cikakken nazari. Fitar da bayanan tarihin ku kowane lokaci a cikin JSON, CSV, HTML, ko tsarin PDF don bincike na waje ko madadin.

Yadda Ma'auni ke da alaƙa da Juna

Ƙididdiga masu gudana ba su wanzu a keɓance-suna hulɗa ta hanyoyi masu rikitarwa waɗanda ke bayyana bayanin martabar ilimin halittar ku da matsayin horo. Fahimtar waɗannan alaƙa yana taimakawa fassara sakamakon gwaji da horar da ƙira waɗanda ke keɓance takamaiman masu iyaka.

Alakar VO2max da Ƙarfi

Ƙofar lactate ɗin ku yawanci yana faruwa a 75-90% na VO2max, tare da kashi mafi girma yana nuna ingantaccen ci gaban jimiri. Masu gudu biyu tare da VO2max iri ɗaya (60 ml/kg/min) amma kashi daban-daban na kofa za su yi daban:

Tasirin Multiplicative Tattalin Arziki

Gudun tattalin arziƙin yana haɓaka tasirin VO2max da haɓaka kofa. Babban tattalin arziƙin yana nufin kuna gudu da sauri akan farashi iri ɗaya (ko gudu ɗaya a ƙaramin farashi). Wannan yana bayyana dalilin da ya sa wasu masu tseren masters tare da raguwar VO2max suna kula da lokutan tsere-shekaru na horarwa sun inganta tattalin arzikinsu.

Wadanne Ma'auni ne Mafi Muhimmanci?

Mahimmancin dangi na kowane awo ya dogara da nisan tsere da shekarun horonku na yanzu:

• 800m-1500m:VO2max (mahimmanci 60%)> Ƙofar Lactate (30%)> Tattalin Arziki (10%). Raw aerobic ikon ya mamaye a wadannan nisa
• 5K-10K:Ƙofar lactate (50%) > VO2max (30%) > Tattalin Arziki (20%). Ƙaddamarwa ta zama abin ƙididdigewa na farko yayin da tsawon lokaci ya ƙaru
• Rabin Marathon-Marathon:Tattalin Arziki (40%) > Ƙofar Lactate (40%) > VO2max (20%). Ingancin yana da mahimmanci a mafi nisa
• Tasirin Shekarun horo:Masu farawa suna ganin saurin VO2max riba. Manyan masu gudu suna mai da hankali kan ƙofa da haɓakar tattalin arziki kamar yadda VO2max plateaus

Canjin Mutum

Kowane mai gudu yana amsa daban-daban ga abubuwan motsa jiki na horo. Wasu 'yan wasa suna haɓaka VO2max da sauri amma suna gwagwarmaya tare da haɓaka kofa. Wasu suna nuna kyakkyawar ribar tattalin arziƙi amma iyakancewar VO2max. Wannan sauye-sauyen mutum yana bayyana dalilin da yasa tsare-tsaren horarwa na kuki-cutter ke haifar da sakamako mara daidaituwa- horo mai inganci dole ne ya yi niyya kan takamaiman iyakokin ilimin halittar ku.

Gwaji na yau da kullun a duk ma'auni yana bayyana bayanin martaba na musamman. Idan gwaje-gwajen CRS sun nuna madaidaicin ƙofa duk da daidaiton horo, ƙila za ku buƙaci ƙarin takamaiman aiki na ƙofa ko mafi kyawun murmurewa. Idan VO2max plateaus duk da aikin tazara, yi la'akari da ko isassun misan miloli yana goyan bayan daidaitawa.Ƙara koyo game da fassarar awo a cikin mujagorar kwatanta awo mai gudana.

Sirri-Bibiyan Ayyukan Farko

Yawancin dandamali na nazari masu gudana suna loda bayanan motsa jiki, waƙoƙin GPS, da ma'aunin aiki zuwa sabar gajimare don sarrafawa. Yayin dacewa, wannan hanyar tana haifar da damuwa na sirri: bayanan horonku (waɗanda za su iya bayyana wuraren gida/aiki, jadawalin yau da kullun, da tsarin dacewa) suna wanzuwa akan sabar kamfanoni har abada.

Me yasa Sirrin Keɓanta don Bayanan Ayyuka

Ma'aunin aikin aikin ku yana bayyana mahimman bayanai:

• Tarihin Wuri:Waƙoƙin GPS suna nuna inda kake gudu, gami da gida da adiresoshin aiki
• Tsarin Tsari:Lokacin motsa jiki yana bayyana lokacin da ba ku da gida
• Bayanin Lafiya:Yawan bugun zuciya, saurin gudu, da bayanan gajiya suna fallasa matakin dacewa da yanayin lafiya
• Dabarun Horarwa:Masu tsere masu gasa na iya gwammace kiyaye bayanan horo cikin sirri daga abokan hamayya

Ginin Gida-Farko

KIYAYE18Xaiwatar da duk bayanan aiki a cikin gida akan iPhone-sifirin abubuwan hawan gajimare da ake buƙata. app:

Lokacin da kake son raba bayanai-tare da koci, don madadin, ko don bincike-Run Analytics yana ba da zaɓuɓɓukan fitarwa a cikin tsarin JSON, CSV, HTML, da PDF. Kuna sarrafa fitarwa: zaɓi takamaiman kewayon kwanan wata, zaɓi waɗanne ma'auni don haɗawa, kuma yanke shawarar yadda ake raba fayilolin. Babu lodawa ta atomatik, babu damar bayanai na ɓangare na uku.

Kerawa-farko gine ba yana nufin sadaukar da ayyuka ba. Run Analytics yana ba da ma'auni na ci gaba iri ɗaya (CRS, rTSS, Chart Gudanar da Aiki) azaman dandamali na tushen girgije yayin da tabbatar da cewa bayananku ba su taɓa barin na'urarku ba tare da izini ba.

Maganar Kimiyya

Ma'auni na aiki da hanyoyin da aka gabatar a cikin wannan cikakkiyar jagorar sun dogara ne akan babban bincike-bincike na tsara: