{"id":635,"date":"2022-09-08T21:22:34","date_gmt":"2022-09-08T19:22:34","guid":{"rendered":"https:\/\/rankorathletics.pl\/blog\/?p=635"},"modified":"2022-09-08T21:31:26","modified_gmt":"2022-09-08T19:31:26","slug":"plan-treningowy-jak-poplynac-szybciej-w-tescie-na-500m","status":"publish","type":"post","link":"https:\/\/rankorathletics.pl\/blog\/plan-treningowy-jak-poplynac-szybciej-w-tescie-na-500m\/","title":{"rendered":"[Plan treningowy] Jak pop\u0142yn\u0105\u0107 szybciej w te\u015bcie na 500m?"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">Dystans 500m na ergometrze wio\u015blarskim to wielka pr\u00f3ba si\u0142y, wytrzyma\u0142o\u015bci i charakteru, kt\u00f3ry wielu \u015bmia\u0142k\u00f3w powali\u0142 na pod\u0142og\u0119, dlatego znalaz\u0142 si\u0119 na li\u015bcie zada\u0144 RAT! Zaprezentowany plan treningowy pomo\u017ce Ci w przygotowaniu si\u0119 do tego piekielnego wysi\u0142ku i sprawi, \u017ce b\u0119dzie\u2026 odrobin\u0119 mniej piekielny.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Przygotowanie<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Krok 1:<\/strong> Sprawd\u017a i zapisz sw\u00f3j najlepszy czas na 500m.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Krok 2:<\/strong> Ustal swoje tempo bazowe poprzez wios\u0142owanie na dystansie 2000m.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Krok 3:<\/strong> Wykonuj jedn\u0105 do trzech kr\u00f3tkich sesji tygodniowo (przed lub po treningu) przez pi\u0119\u0107 do sze\u015bciu tygodni.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Krok 4:<\/strong> Ponownie przetestuj 500m i przygotuj si\u0119 na mi\u0142e zaskoczenie.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">To jak szybko mo\u017cesz przep\u0142yn\u0105\u0107 500m zale\u017cy od wielu czynnik\u00f3w. Uko\u0144czenie tego programu przyniesie nast\u0119puj\u0105ce korzy\u015bci:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Poznasz swoje mo\u017cliwo\u015bci, dowiesz si\u0119, jak d\u0142ugo mo\u017cesz utrzyma\u0107 dan\u0105 moc i lepiej zrozumiesz swoje ograniczenia fizyczne i psychiczne.<\/li><li>Tw\u00f3j uk\u0142ad kr\u0105\u017cenia stanie wydajniejszy w usuwaniu mleczanu i dostarczaniu tlenu do mi\u0119\u015bni.<\/li><\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Ustalenie tempa bazowego<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Przed pierwsz\u0105 sesj\u0105 treningow\u0105 przep\u0142y\u0144 2000 metr\u00f3w. Wios\u0142uj w tempie, kt\u00f3re uwa\u017casz za komfortowe. Tempo, kt\u00f3re w razie potrzeby mo\u017cesz utrzyma\u0107 przez kolejne 2000 m, czyli wios\u0142owanie \u0142atwe. B\u0119dzie to oko\u0142o 40%-50% Twojego maksymalnego wysi\u0142ku. <strong>\u015arednia moc w ci\u0105gu tych 2000m b\u0119dzie twoj\u0105 baz\u0105.<\/strong><\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Plan treningowy na 500m<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Program obejmuje kilka sprint\u00f3w na 100% wysi\u0142ku, a nast\u0119pnie odpoczynku w swoim tempie bazowym. Clou programu jest zdolno\u015b\u0107 utrzymania tej\u017ce mocy mi\u0119dzy gwa\u0142townymi przyspieszeniami, kt\u00f3re musz\u0105 by\u0107 wykonywane na ca\u0142o\u015b\u0107 &#8211; wytrzyma\u0142o\u015b\u0107 psychiczna odgrywa tu kluczow\u0105 rol\u0119.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Idealnie by\u0142oby aby\u015b wykona\u0142 ten program przez 6 tygodni z 2-3 sesjami treningowymi, ale wszystko oczywi\u015bcie zale\u017cy od Twoich zasob\u00f3w czasowych. Koniec gadania, bierzemy si\u0119 do roboty! Ustaw ekran tak, aby liczba w du\u017cym centralnym polu by\u0142a moc\u0105 wyj\u015bciow\u0105 (waty). Naci\u015bnij &#8220;Just Row&#8221; i ruszaj!<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1000\" height=\"667\" src=\"https:\/\/rankorathletics.pl\/blog\/wp-content\/uploads\/2021\/12\/ekran-ergometru.jpg\" alt=\"\" class=\"wp-image-569\" srcset=\"https:\/\/rankorathletics.pl\/blog\/wp-content\/uploads\/2021\/12\/ekran-ergometru.jpg 1000w, https:\/\/rankorathletics.pl\/blog\/wp-content\/uploads\/2021\/12\/ekran-ergometru-300x200.jpg 300w, https:\/\/rankorathletics.pl\/blog\/wp-content\/uploads\/2021\/12\/ekran-ergometru-150x100.jpg 150w, https:\/\/rankorathletics.pl\/blog\/wp-content\/uploads\/2021\/12\/ekran-ergometru-768x512.jpg 768w, https:\/\/rankorathletics.pl\/blog\/wp-content\/uploads\/2021\/12\/ekran-ergometru-370x247.jpg 370w, https:\/\/rankorathletics.pl\/blog\/wp-content\/uploads\/2021\/12\/ekran-ergometru-270x180.jpg 270w, https:\/\/rankorathletics.pl\/blog\/wp-content\/uploads\/2021\/12\/ekran-ergometru-570x380.jpg 570w, https:\/\/rankorathletics.pl\/blog\/wp-content\/uploads\/2021\/12\/ekran-ergometru-770x514.jpg 770w, https:\/\/rankorathletics.pl\/blog\/wp-content\/uploads\/2021\/12\/ekran-ergometru-870x580.jpg 870w\" sizes=\"auto, (max-width: 1000px) 100vw, 1000px\" \/><\/figure>\n<\/div>\n\n\n<p class=\"wp-block-paragraph\"><strong>Sesja 1:<\/strong> 100% wysi\u0142ku: 15 sekund; Tempo bazowe: 45 sekund. 8-10 rund.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Sesja 2:<\/strong> 100% wysi\u0142ku: 30 sekund; Tempo bazowe: 2 minuty 30 sekund. 5-6 rund.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Sesja 3:<\/strong> 100% wysi\u0142ku: 45 sekund; Tempo bazowe: 3 minuty 15 sekund. 3-4 rundy.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">Opis i wskaz\u00f3wki<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>100% wysi\u0142ku<\/strong> oznacza, c\u00f3\u017c\u2026 100% wysi\u0142ku. Walcz wszystkimi si\u0142ami o utrzymanie jak najwy\u017cszej warto\u015bci Wat\u00f3w przez zadany czas. Musisz przygotowa\u0107 sw\u00f3j mental na to wyzwanie i zacz\u0105\u0107 czu\u0107 si\u0119 komfortowo w warunkach niekomfortowych.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Tempo bazowe:<\/strong> Tempo bazowe to \u015brednia warto\u015b\u0107 Wat\u00f3w z dystansu na 2000m, kt\u00f3ry p\u0142yn\u0105\u0142e\u015b na pocz\u0105tku programu.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Liczba rund: <\/strong>Ka\u017cda runda bezpo\u015brednio nast\u0119puje po poprzedniej bez odpoczynku. Czy zrobisz trzy lub cztery, pi\u0119\u0107 lub sze\u015b\u0107 a mo\u017ce osiem do dziesi\u0119ciu jest twoim wyborem, w zale\u017cno\u015bci od tego, jak si\u0119 czujesz lub ile masz czasu.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Obserwuj moc w trakcie wios\u0142owania: To wa\u017cne! Zapami\u0119taj najwy\u017csz\u0105 warto\u015b\u0107 interwa\u0142\u00f3w na 100% i pr\u00f3buj j\u0105 pobi\u0107 w kolejnych treningach.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Kontroluj czas ustawiaj\u0105c sobie interwa\u0142y w aplikacji. W ten spos\u00f3b nie b\u0119dziesz musia\u0142 zastanawia\u0107 si\u0119 i odlicza\u0107 sekund, robisz gdy zegar piknie i przestajesz gdy piknie znowu.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/rankorathletics.pl\/blog\/wp-content\/uploads\/2022\/09\/IMG_0181-1024x683.jpg\" alt=\"\" class=\"wp-image-639\" srcset=\"https:\/\/rankorathletics.pl\/blog\/wp-content\/uploads\/2022\/09\/IMG_0181-1024x683.jpg 1024w, https:\/\/rankorathletics.pl\/blog\/wp-content\/uploads\/2022\/09\/IMG_0181-300x200.jpg 300w, https:\/\/rankorathletics.pl\/blog\/wp-content\/uploads\/2022\/09\/IMG_0181-150x100.jpg 150w, https:\/\/rankorathletics.pl\/blog\/wp-content\/uploads\/2022\/09\/IMG_0181-768x512.jpg 768w, https:\/\/rankorathletics.pl\/blog\/wp-content\/uploads\/2022\/09\/IMG_0181-1536x1024.jpg 1536w, https:\/\/rankorathletics.pl\/blog\/wp-content\/uploads\/2022\/09\/IMG_0181-2048x1366.jpg 2048w, https:\/\/rankorathletics.pl\/blog\/wp-content\/uploads\/2022\/09\/IMG_0181-370x247.jpg 370w, https:\/\/rankorathletics.pl\/blog\/wp-content\/uploads\/2022\/09\/IMG_0181-270x180.jpg 270w, https:\/\/rankorathletics.pl\/blog\/wp-content\/uploads\/2022\/09\/IMG_0181-570x380.jpg 570w, https:\/\/rankorathletics.pl\/blog\/wp-content\/uploads\/2022\/09\/IMG_0181-770x513.jpg 770w, https:\/\/rankorathletics.pl\/blog\/wp-content\/uploads\/2022\/09\/IMG_0181-1170x780.jpg 1170w, https:\/\/rankorathletics.pl\/blog\/wp-content\/uploads\/2022\/09\/IMG_0181-870x580.jpg 870w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n<\/div>\n\n\n<h4 class=\"wp-block-heading\">Progresja<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Podczas trzech pierwszych sesji treningowych w razie potrzeby, mo\u017cesz dostosowa\u0107 swoje tempo bazowe, aby by\u0142o osi\u0105galne. Pami\u0119taj, \u017ce nacisk k\u0142adziony jest na 100% przyspieszenia. Twoim wyzwaniem jest osi\u0105gn\u0105\u0107 maksymaln\u0105 moc lub przekroczy\u0107 j\u0105 podczas ka\u017cdego sprintu. Na sesjach czwartej, si\u00f3dmej i dziesi\u0105tej (je\u015bli dotrzesz tak daleko) <strong>zwi\u0119ksz swoje tempo bazowe o 10%<\/strong>. Dla jasno\u015bci &#8211; zwi\u0119kszaj swoje tempo bazowe o 10% po ka\u017cdych trzech sesjach.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Przyk\u0142ad 1:<\/strong> Marta uko\u0144czy\u0142a pierwsze trzy treningi i ustala, \u017ce jej tempo bazowe to 50 wat\u00f3w. Jej dotychczasowa maksymalna moc podczas sprint\u00f3w wynosi 202 waty. W sesjach czwartej, pi\u0105tej i sz\u00f3stej, Marta musi utrzyma\u0107 bazow\u0105 moc wyj\u015bciow\u0105 na poziomie co najmniej 55 wat\u00f3w pomi\u0119dzy zrywami. Podczas sprint\u00f3w d\u0105\u017cy do pokonania 202 wat\u00f3w i utrzymania wysokiego poziomu mocy. Marta musi utrzyma\u0107 tempo bazowe o mocy co najmniej 61 wat\u00f3w w sesji si\u00f3dmej, \u00f3smej i dziewi\u0105tej.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">Re-Test<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">W tym momencie uko\u0144czy\u0142e\u015b 6 tygodniowy plan treningowy i jeste\u015b gotowy podj\u0105\u0107 wyzwanie. Bogatszy o wiedz\u0119 i do\u015bwiadczenie zastan\u00f3w si\u0119 jak rozplanujesz si\u0142y a najlepiej zapoznaj si\u0119 z kr\u00f3tkim <a href=\"https:\/\/rankorathletics.pl\/blog\/jak-pokonac-test-500m-row\/\">artyku\u0142em<\/a>, kt\u00f3ry opisuje to zagadnienie.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Powodzenia i koniecznie daj mi zna\u0107 jak Ci posz\u0142o!<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Dystans 500m na ergometrze wio\u015blarskim to wielka pr\u00f3ba si\u0142y, wytrzyma\u0142o\u015bci i charakteru,&#8230;<\/p>\n","protected":false},"author":1,"featured_media":637,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[2],"tags":[],"class_list":["post-635","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-treningowe","post-item","post-even"],"aioseo_notices":[],"aioseo_head":"\n\t\t<!-- All in One SEO 4.9.9 - aioseo.com -->\n\t<meta name=\"description\" content=\"Dystans 500m na ergometrze wio\u015blarskim to wielka pr\u00f3ba si\u0142y, wytrzyma\u0142o\u015bci i charakteru, kt\u00f3ry wielu \u015bmia\u0142k\u00f3w powali\u0142 na pod\u0142og\u0119, dlatego znalaz\u0142 si\u0119 na li\u015bcie zada\u0144 RAT! 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Zaprezentowany plan treningowy pomo\u017ce Ci w przygotowaniu si\u0119 do tego piekielnego wysi\u0142ku i sprawi, \u017ce b\u0119dzie\u2026 odrobin\u0119 mniej piekielny. 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Przygotowanie Krok 1: Sprawd\u017a i zapisz sw\u00f3j najlepszy czas na 500m.","twitter:image":"https:\/\/rankorathletics.pl\/blog\/wp-content\/uploads\/2022\/09\/IMG_0075-scaled.jpg"},"aioseo_meta_data":{"post_id":"635","title":"#post_title #separator_sa #site_title","description":"#post_excerpt","keywords":[],"keyphrases":{"focus":[],"additional":[]},"primary_term":null,"canonical_url":null,"og_title":null,"og_description":null,"og_object_type":"default","og_image_type":"default","og_image_url":null,"og_image_width":null,"og_image_height":null,"og_image_custom_url":null,"og_image_custom_fields":null,"og_video":"","og_custom_url":null,"og_article_section":null,"og_article_tags":[],"twitter_use_og":false,"twitter_card":"default","twitter_image_type":"default","twitter_image_url":null,"twitter_image_custom_url":null,"twitter_image_custom_fields":null,"twitter_title":null,"twitter_description":null,"schema":{"blockGraphs":[],"customGraphs":[],"default":{"data":{"Article":{"id":"#aioseo-article-6753747ea8907","slug":"article","graphName":"Article","label":"Artyku\u0142","properties":{"type":"BlogPosting","name":"#post_title","headline":"#post_title","description":"#post_excerpt","image":"","keywords":"","author":{"name":"#author_name","url":"#author_url"},"dates":{"include":true,"datePublished":"","dateModified":""}}},"Course":[],"Dataset":[],"FAQPage":[],"Movie":[],"Person":[],"Product":[],"ProductReview":[],"Car":[],"Recipe":[],"Service":[],"SoftwareApplication":[],"WebPage":[]},"graphName":"Article","isEnabled":true},"graphs":[]},"schema_type":"default","schema_type_options":"{\"article\":{\"articleType\":\"BlogPosting\"},\"course\":{\"name\":\"\",\"description\":\"\",\"provider\":\"\"},\"faq\":{\"pages\":[]},\"product\":{\"reviews\":[]},\"recipe\":{\"ingredients\":[],\"instructions\":[],\"keywords\":[]},\"software\":{\"reviews\":[],\"operatingSystems\":[]},\"webPage\":{\"webPageType\":\"WebPage\"}}","pillar_content":false,"robots_default":true,"robots_noindex":false,"robots_noarchive":false,"robots_nosnippet":false,"robots_nofollow":false,"robots_noimageindex":false,"robots_noodp":false,"robots_notranslate":false,"robots_max_snippet":"-1","robots_max_videopreview":"-1","robots_max_imagepreview":"large","priority":null,"frequency":"default","local_seo":null,"limit_modified_date":false,"created":"2022-09-08 19:21:51","updated":"2026-06-17 12:11:27","ai":null,"breadcrumb_settings":null,"seo_analyzer_scan_date":null},"aioseo_breadcrumb":"<div class=\"aioseo-breadcrumbs\"><span class=\"aioseo-breadcrumb\">\n\t\t\t<a href=\"https:\/\/rankorathletics.pl\/blog\" title=\"Home\">Home<\/a>\n\t\t<\/span><span class=\"aioseo-breadcrumb-separator\">&raquo;<\/span><span class=\"aioseo-breadcrumb\">\n\t\t\t<a href=\"https:\/\/rankorathletics.pl\/blog\/category\/treningowe\/\" title=\"Trening\">Trening<\/a>\n\t\t<\/span><span class=\"aioseo-breadcrumb-separator\">&raquo;<\/span><span class=\"aioseo-breadcrumb\">\n\t\t\t[Plan treningowy] Jak pop\u0142yn\u0105\u0107 szybciej w te\u015bcie na 500m?\n\t\t<\/span><\/div>","aioseo_breadcrumb_json":[{"label":"Home","link":"https:\/\/rankorathletics.pl\/blog"},{"label":"Trening","link":"https:\/\/rankorathletics.pl\/blog\/category\/treningowe\/"},{"label":"[Plan treningowy] Jak pop\u0142yn\u0105\u0107 szybciej w te\u015bcie na 500m?","link":"https:\/\/rankorathletics.pl\/blog\/plan-treningowy-jak-poplynac-szybciej-w-tescie-na-500m\/"}],"_links":{"self":[{"href":"https:\/\/rankorathletics.pl\/blog\/wp-json\/wp\/v2\/posts\/635","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/rankorathletics.pl\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/rankorathletics.pl\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/rankorathletics.pl\/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/rankorathletics.pl\/blog\/wp-json\/wp\/v2\/comments?post=635"}],"version-history":[{"count":5,"href":"https:\/\/rankorathletics.pl\/blog\/wp-json\/wp\/v2\/posts\/635\/revisions"}],"predecessor-version":[{"id":647,"href":"https:\/\/rankorathletics.pl\/blog\/wp-json\/wp\/v2\/posts\/635\/revisions\/647"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/rankorathletics.pl\/blog\/wp-json\/wp\/v2\/media\/637"}],"wp:attachment":[{"href":"https:\/\/rankorathletics.pl\/blog\/wp-json\/wp\/v2\/media?parent=635"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/rankorathletics.pl\/blog\/wp-json\/wp\/v2\/categories?post=635"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/rankorathletics.pl\/blog\/wp-json\/wp\/v2\/tags?post=635"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}