{"id":4313,"date":"2019-05-21T09:51:21","date_gmt":"2019-05-21T09:51:21","guid":{"rendered":"http:\/\/euforiabiegaczateam.pl\/?p=4313"},"modified":"2019-05-21T16:51:23","modified_gmt":"2019-05-21T16:51:23","slug":"wspolczynnik-wydajnosci-treningu-ef-efficiency-factor","status":"publish","type":"post","link":"http:\/\/team.euforiabiegacza-sport.pl\/?p=4313","title":{"rendered":"Wsp\u00f3\u0142czynnik Wydajno\u015bci Treningu (EF &#8211; Efficiency Factor)"},"content":{"rendered":"<p>Wsp\u00f3\u0142czynnik wydajno\u015bci treningu (EF &#8211; efficiency factor) jest doskona\u0142ym parametrem do oceny efektywno\u015bci treningu. \u015aledzenie trendu w\/w parametru w czasie cyklu treningowego, pozwala nam oszacowa\u0107 zmian\u0119 sprawno\u015bci tlenowej naszego organizmu.<\/p>\n<p>Pod\u015bwiadomie czujemy, \u017ce je\u017celi w trakcie trening\u00f3w &#8222;w tlenie&#8221;, poni\u017cej progu mleczanowego, ro\u015bnie cz\u0119sto\u015b\u0107 pracy serca i jednocze\u015bnie spada generowana moc\/pr\u0119dko\u015b\u0107, to pogarsza si\u0119 nasza wydajno\u015b\u0107. Podobna sytuacja ma miejsce, w momencie kiedy cz\u0119sto\u015b\u0107 pracy serca si\u0119 nie zmienia, natomiast spada generowana moc lub pr\u0119dko\u015b\u0107 biegu. \u00a0EF pozwala nam na oszacowanie takiej zmiany.<\/p>\n<p>EF wylicza si\u0119 dziel\u0105c NP (moc znormalizowan\u0105 = Normalized Power) lub NGP (znormalizowan\u0105 pr\u0119dko\u015b\u0107 biegu =\u00a0Normalized Graded Speed) przez \u015bredni\u0105 cz\u0119sto\u015b\u0107 pracy serca. Jednostk\u0105 w systemie metrycznym jest zatem metr\/ilo\u015b\u0107 uderze\u0144 serca.<\/p>\n<p>Przyk\u0142adowe wyliczenie wygl\u0105da nast\u0119puj\u0105co. We\u017amy jako przyk\u0142ad zawodnika, kt\u00f3rego znormalizowane tempo (\u00a0Normalized Graded Pace) treningu wynosi\u0142o 4:30 min\/km, a \u015brednie t\u0119tno 150 uderze\u0144\/min.<\/p>\n<ul>\n<li>NGP 4:30 min\/km<\/li>\n<li>NGS 60\/4.5 = 13,34 km\/h<\/li>\n<li>\u00a0w metrach\/min 13,34*1000\/60 = 222,34<\/li>\n<li>\u015br HR = 150 uderze\u0144\/min<\/li>\n<li>EF wynosi zatem 222,34\/150=1,48<\/li>\n<\/ul>\n<p>Por\u00f3wnuj\u0105c EF dla trening\u00f3w tego samego typu mo\u017cemy oceni\u0107 zmian\u0119 swojej sprawno\u015bci\/efektywno\u015bci w czasie. Gdy nasz EF ro\u015bnie, poprawia si\u0119 nasza wydajno\u015b\u0107 tlenowa. Warunkiem poprawno\u015bci w\/w stwierdzenia jest por\u00f3wnywanie podobnych trening\u00f3w w podobnych warunkach (ten sam teren, zbli\u017cona pogoda, wysoko\u015b\u0107, rozgrzewka, pora dnia, czynniki, kt\u00f3re mog\u0105 mie\u0107 wp\u0142ywa na cz\u0119sto\u015b\u0107 pracy serca tj. sen, stres, spo\u017cycie kofeiny).<\/p>\n<p>Wykorzystuj\u0105c EF mo\u017cemy por\u00f3wnywa\u0107 fragmenty treningu, takie jak interwa\u0142y, czy podbieg na ulubionym segmencie Stravy &#x1f92a;<\/p>\n<p>Opracowanie: Mariusz Gezela<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Wsp\u00f3\u0142czynnik wydajno\u015bci treningu (EF &#8211; efficiency factor) jest doskona\u0142ym parametrem do oceny efektywno\u015bci treningu. \u015aledzenie trendu w\/w parametru w czasie cyklu treningowego, pozwala nam oszacowa\u0107 zmian\u0119 sprawno\u015bci tlenowej naszego organizmu. Pod\u015bwiadomie czujemy, \u017ce je\u017celi w trakcie trening\u00f3w &#8222;w tlenie&#8221;, poni\u017cej [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":2438,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"spay_email":"","footnotes":"","jetpack_publicize_message":"","jetpack_is_tweetstorm":false},"categories":[104,19,103,17],"tags":[28,105,106,95,78],"class_list":["post-4313","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-analiza-treningu-zawodow","category-running","category-trening","category-news","tag-run","tag-efektywnosc-treningu","tag-efficiency-factor","tag-trening","tag-zawody"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v17.3 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Wsp\u00f3\u0142czynnik Wydajno\u015bci Treningu (EF - Efficiency Factor) - EuforiaBiegacza Team<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"http:\/\/team.euforiabiegacza-sport.pl\/?p=4313\" \/>\n<meta property=\"og:locale\" content=\"pl_PL\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Wsp\u00f3\u0142czynnik Wydajno\u015bci Treningu (EF - Efficiency Factor) - EuforiaBiegacza Team\" \/>\n<meta property=\"og:description\" content=\"Wsp\u00f3\u0142czynnik wydajno\u015bci treningu (EF &#8211; efficiency factor) jest doskona\u0142ym parametrem do oceny efektywno\u015bci treningu. \u015aledzenie trendu w\/w parametru w czasie cyklu treningowego, pozwala nam oszacowa\u0107 zmian\u0119 sprawno\u015bci tlenowej naszego organizmu. Pod\u015bwiadomie czujemy, \u017ce je\u017celi w trakcie trening\u00f3w &#8222;w tlenie&#8221;, poni\u017cej [&hellip;]\" \/>\n<meta property=\"og:url\" content=\"http:\/\/team.euforiabiegacza-sport.pl\/?p=4313\" \/>\n<meta property=\"og:site_name\" content=\"EuforiaBiegacza Team\" \/>\n<meta property=\"article:author\" content=\"https:\/\/www.facebook.com\/porterhar\" \/>\n<meta property=\"article:published_time\" content=\"2019-05-21T09:51:21+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2019-05-21T16:51:23+00:00\" \/>\n<meta property=\"og:image\" content=\"http:\/\/team.euforiabiegacza-sport.pl\/wp-content\/uploads\/2018\/03\/blog-2-img-3.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1300\" \/>\n\t<meta property=\"og:image:height\" content=\"800\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@https:\/\/twitter.com\/hporter\" \/>\n<meta name=\"twitter:label1\" content=\"Napisane przez\" \/>\n\t<meta name=\"twitter:data1\" content=\"Mariusz Gezela\" \/>\n\t<meta name=\"twitter:label2\" content=\"Szacowany czas czytania\" \/>\n\t<meta name=\"twitter:data2\" content=\"1 minuta\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"WebSite\",\"@id\":\"http:\/\/team.euforiabiegacza-sport.pl\/#website\",\"url\":\"http:\/\/team.euforiabiegacza-sport.pl\/\",\"name\":\"EuforiaBiegacza Team\",\"description\":\"Zrodziona z pasji do biegania\",\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"http:\/\/team.euforiabiegacza-sport.pl\/?s={search_term_string}\"},\"query-input\":\"required name=search_term_string\"}],\"inLanguage\":\"pl-PL\"},{\"@type\":\"ImageObject\",\"@id\":\"http:\/\/team.euforiabiegacza-sport.pl\/?p=4313#primaryimage\",\"inLanguage\":\"pl-PL\",\"url\":\"http:\/\/team.euforiabiegacza-sport.pl\/wp-content\/uploads\/2018\/03\/blog-2-img-3.jpg\",\"contentUrl\":\"http:\/\/team.euforiabiegacza-sport.pl\/wp-content\/uploads\/2018\/03\/blog-2-img-3.jpg\",\"width\":1300,\"height\":800,\"caption\":\"a\"},{\"@type\":\"WebPage\",\"@id\":\"http:\/\/team.euforiabiegacza-sport.pl\/?p=4313#webpage\",\"url\":\"http:\/\/team.euforiabiegacza-sport.pl\/?p=4313\",\"name\":\"Wsp\\u00f3\\u0142czynnik Wydajno\\u015bci Treningu (EF - Efficiency Factor) - EuforiaBiegacza Team\",\"isPartOf\":{\"@id\":\"http:\/\/team.euforiabiegacza-sport.pl\/#website\"},\"primaryImageOfPage\":{\"@id\":\"http:\/\/team.euforiabiegacza-sport.pl\/?p=4313#primaryimage\"},\"datePublished\":\"2019-05-21T09:51:21+00:00\",\"dateModified\":\"2019-05-21T16:51:23+00:00\",\"author\":{\"@id\":\"http:\/\/team.euforiabiegacza-sport.pl\/#\/schema\/person\/4fa997894dde55b7a9b4974df3a8201b\"},\"breadcrumb\":{\"@id\":\"http:\/\/team.euforiabiegacza-sport.pl\/?p=4313#breadcrumb\"},\"inLanguage\":\"pl-PL\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"http:\/\/team.euforiabiegacza-sport.pl\/?p=4313\"]}]},{\"@type\":\"BreadcrumbList\",\"@id\":\"http:\/\/team.euforiabiegacza-sport.pl\/?p=4313#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Strona g\\u0142\\u00f3wna\",\"item\":\"http:\/\/team.euforiabiegacza-sport.pl\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Wsp\\u00f3\\u0142czynnik Wydajno\\u015bci Treningu (EF &#8211; Efficiency Factor)\"}]},{\"@type\":\"Person\",\"@id\":\"http:\/\/team.euforiabiegacza-sport.pl\/#\/schema\/person\/4fa997894dde55b7a9b4974df3a8201b\",\"name\":\"Mariusz Gezela\",\"image\":{\"@type\":\"ImageObject\",\"@id\":\"http:\/\/team.euforiabiegacza-sport.pl\/#personlogo\",\"inLanguage\":\"pl-PL\",\"url\":\"https:\/\/secure.gravatar.com\/avatar\/0c444c531040d539536145e736817881b8f6fc9a73615725bb93db58b034eece?s=96&d=mm&r=g\",\"contentUrl\":\"https:\/\/secure.gravatar.com\/avatar\/0c444c531040d539536145e736817881b8f6fc9a73615725bb93db58b034eece?s=96&d=mm&r=g\",\"caption\":\"Mariusz Gezela\"},\"description\":\"Biegacz. 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