運動強度表

運動強度表
クラブチームＳｔｙｌｅ１
AN
50m
22.5
23.0
23.5
24.0
24.5
25.0
25.5
26.0
26.5
27.0
27.5
28.0
28.5
29.0
29.5
30.0
30.5
31.0
31.5
32.0
32.5
33.0
33.5
34.0
34.5
35.0
35.5
36.0
36.5
37.0
37.5
38.0
38.5
39.0
39.5
40.0
40.5
41.0
41.5
42.0
42.5
43.0
43.5
44.0
44.5
45.0
45.5
46.0
46.5
47.0
47.5
48.0
48.5
49.0
49.5
96%
94%
23.4
23.9
24.4
25.0
25.5
26.0
26.5
27.0
27.6
28.1
28.6
29.1
29.6
30.2
30.7
31.2
31.7
32.2
32.8
33.3
33.8
34.3
34.8
35.4
35.9
36.4
36.9
37.4
38.0
38.5
39.0
39.5
40.0
40.6
41.1
41.6
42.1
42.6
43.2
43.7
44.2
44.7
45.2
45.8
46.3
46.8
47.3
47.8
48.4
48.9
49.4
49.9
50.4
51.0
51.5
23.9
24.4
24.9
25.4
26.0
26.5
27.0
27.6
28.1
28.6
29.2
29.7
30.2
30.7
31.3
31.8
32.3
32.9
33.4
33.9
34.5
35.0
35.5
36.0
36.6
37.1
37.6
38.2
38.7
39.2
39.8
40.3
40.8
41.3
41.9
42.4
42.9
43.5
44.0
44.5
45.1
45.6
46.1
46.6
47.2
47.7
48.2
48.8
49.3
49.8
50.4
50.9
51.4
51.9
52.5
EN3
92%
90%
24.3
24.8
25.4
25.9
26.5
27.0
27.5
28.1
28.6
29.2
29.7
30.2
30.8
31.3
31.9
32.4
32.9
33.5
34.0
34.6
35.1
35.6
36.2
36.7
37.3
37.8
38.3
38.9
39.4
40.0
40.5
41.0
41.6
42.1
42.7
43.2
43.7
44.3
44.8
45.4
45.9
46.4
47.0
47.5
48.1
48.6
49.1
49.7
50.2
50.8
51.3
51.8
52.4
52.9
53.5
24.8
25.3
25.9
26.4
27.0
27.5
28.1
28.6
29.2
29.7
30.3
30.8
31.4
31.9
32.5
33.0
33.6
34.1
34.7
35.2
35.8
36.3
36.9
37.4
38.0
38.5
39.1
39.6
40.2
40.7
41.3
41.8
42.4
42.9
43.5
44.0
44.6
45.1
45.7
46.2
46.8
47.3
47.9
48.4
49.0
49.5
50.1
50.6
51.2
51.7
52.3
52.8
53.4
53.9
54.5
88%
86%
84%
82%
25.2
25.8
26.3
26.9
27.4
28.0
28.6
29.1
29.7
30.2
30.8
31.4
31.9
32.5
33.0
33.6
34.2
34.7
35.3
35.8
36.4
37.0
37.5
38.1
38.6
39.2
39.8
40.3
40.9
41.4
42.0
42.6
43.1
43.7
44.2
44.8
45.4
45.9
46.5
47.0
47.6
48.2
48.7
49.3
49.8
50.4
51.0
51.5
52.1
52.6
53.2
53.8
54.3
54.9
55.4
25.7
26.2
26.8
27.4
27.9
28.5
29.1
29.6
30.2
30.8
31.4
31.9
32.5
33.1
33.6
34.2
34.8
35.3
35.9
36.5
37.1
37.6
38.2
38.8
39.3
39.9
40.5
41.0
41.6
42.2
42.8
43.3
43.9
44.5
45.0
45.6
46.2
46.7
47.3
47.9
48.5
49.0
49.6
50.2
50.7
51.3
51.9
52.4
53.0
53.6
54.2
54.7
55.3
55.9
56.4
26.1
26.7
27.3
27.8
28.4
29.0
29.6
30.2
30.7
31.3
31.9
32.5
33.1
33.6
34.2
34.8
35.4
36.0
36.5
37.1
37.7
38.3
38.9
39.4
40.0
40.6
41.2
41.8
42.3
42.9
43.5
44.1
44.7
45.2
45.8
46.4
47.0
47.6
48.1
48.7
49.3
49.9
50.5
51.0
51.6
52.2
52.8
53.4
53.9
54.5
55.1
55.7
56.3
56.8
57.4
26.6
27.1
27.7
28.3
28.9
29.5
30.1
30.7
31.3
31.9
32.5
33.0
33.6
34.2
34.8
35.4
36.0
36.6
37.2
37.8
38.4
38.9
39.5
40.1
40.7
41.3
41.9
42.5
43.1
43.7
44.3
44.8
45.4
46.0
46.6
47.2
47.8
48.4
49.0
49.6
50.2
50.7
51.3
51.9
52.5
53.1
53.7
54.3
54.9
55.5
56.1
56.6
57.2
57.8
58.4
EN2
80%
75%
27.0
27.6
28.2
28.8
29.4
30.0
30.6
31.2
31.8
32.4
33.0
33.6
34.2
34.8
35.4
36.0
36.6
37.2
37.8
38.4
39.0
39.6
40.2
40.8
41.4
42.0
42.6
43.2
43.8
44.4
45.0
45.6
46.2
46.8
47.4
48.0
48.6
49.2
49.8
50.4
51.0
51.6
52.2
52.8
53.4
54.0
54.6
55.2
55.8
56.4
57.0
57.6
58.2
58.8
59.4
28.1
28.8
29.4
30.0
30.6
31.3
31.9
32.5
33.1
33.8
34.4
35.0
35.6
36.3
36.9
37.5
38.1
38.8
39.4
40.0
40.6
41.3
41.9
42.5
43.1
43.8
44.4
45.0
45.6
46.3
46.9
47.5
48.1
48.8
49.4
50.0
50.6
51.3
51.9
52.5
53.1
53.8
54.4
55.0
55.6
56.3
56.9
57.5
58.1
58.8
59.4
60.0
60.6
61.3
61.9
EN1
70%
65%
29.3
29.9
30.6
31.2
31.9
32.5
33.2
33.8
34.5
35.1
35.8
36.4
37.1
37.7
38.4
39.0
39.7
40.3
41.0
41.6
42.3
42.9
43.6
44.2
44.9
45.5
46.2
46.8
47.5
48.1
48.8
49.4
50.1
50.7
51.4
52.0
52.7
53.3
54.0
54.6
55.3
55.9
56.6
57.2
57.9
58.5
59.2
59.8
60.5
61.1
61.8
62.4
63.1
63.7
64.4
30.4
31.1
31.7
32.4
33.1
33.8
34.4
35.1
35.8
36.5
37.1
37.8
38.5
39.2
39.8
40.5
41.2
41.9
42.5
43.2
43.9
44.6
45.2
45.9
46.6
47.3
47.9
48.6
49.3
50.0
50.6
51.3
52.0
52.7
53.3
54.0
54.7
55.4
56.0
56.7
57.4
58.1
58.7
59.4
60.1
60.8
61.4
62.1
62.8
63.5
64.1
64.8
65.5
66.2
66.8
AN
60%
31.5
32.2
32.9
33.6
34.3
35.0
35.7
36.4
37.1
37.8
38.5
39.2
39.9
40.6
41.3
42.0
42.7
43.4
44.1
44.8
45.5
46.2
46.9
47.6
48.3
49.0
49.7
50.4
51.1
51.8
52.5
53.2
53.9
54.6
55.3
56.0
56.7
57.4
58.1
58.8
59.5
60.2
60.9
61.6
62.3
63.0
63.7
64.4
65.1
65.8
66.5
67.2
67.9
68.6
69.3
100m
0:50:00
0:51:00
0:52:00
0:53:00
0:54:00
0:55:00
0:56:00
0:57:00
0:58:00
0:59:00
1:00:00
1:01:00
1:02:00
1:03:00
1:04:00
1:05:00
1:06:00
1:07:00
1:08:00
1:09:00
1:10:00
1:11:00
1:12:00
1:13:00
1:14:00
1:15:00
1:16:00
1:17:00
1:18:00
1:19:00
1:20:00
1:21:00
1:22:00
1:23:00
1:24:00
1:25:00
1:26:00
1:27:00
1:28:00
1:29:00
1:30:00
1:31:00
1:32:00
1:33:00
1:34:00
1:35:00
A1
EN1
EN2
EN3
AN1
AN2
AN3
EN3
EN2
EN1
96%
94%
92%
90%
88%
86%
84%
82%
80%
75%
70%
65%
60%
0:52:00
0:53:02
0:54:05
0:55:07
0:56:10
0:57:12
0:58:14
0:59:17
1:00:19
1:01:22
1:02:24
1:03:26
1:04:29
1:05:31
1:06:34
1:07:36
1:08:38
1:09:41
1:10:43
1:11:46
1:12:48
1:13:50
1:14:53
1:15:55
1:16:58
1:18:00
1:19:02
1:20:05
1:21:07
1:22:10
1:23:12
1:24:14
1:25:17
1:26:19
1:27:22
1:28:24
1:29:26
1:30:29
1:31:31
1:32:34
1:33:36
1:34:38
1:35:41
1:36:43
1:37:46
1:38:48
0:53:00
0:54:04
0:55:07
0:56:11
0:57:14
0:58:18
0:59:22
1:00:25
1:01:29
1:02:32
1:03:36
1:04:40
1:05:43
1:06:47
1:07:50
1:08:54
1:09:58
1:11:01
1:12:05
1:13:08
1:14:12
1:15:16
1:16:19
1:17:23
1:18:26
1:19:30
1:20:34
1:21:37
1:22:41
1:23:44
1:24:48
1:25:52
1:26:55
1:27:59
1:29:02
1:30:06
1:31:10
1:32:13
1:33:17
1:34:20
1:35:24
1:36:28
1:37:31
1:38:35
1:39:38
1:40:42
0:54:00
0:55:05
0:56:10
0:57:14
0:58:19
0:59:24
1:00:29
1:01:34
1:02:38
1:03:43
1:04:48
1:05:53
1:06:58
1:08:02
1:09:07
1:10:12
1:11:17
1:12:22
1:13:26
1:14:31
1:15:36
1:16:41
1:17:46
1:18:50
1:19:55
1:21:00
1:22:05
1:23:10
1:24:14
1:25:19
1:26:24
1:27:29
1:28:34
1:29:38
1:30:43
1:31:48
1:32:53
1:33:58
1:35:02
1:36:07
1:37:12
1:38:17
1:39:22
1:40:26
1:41:31
1:42:36
0:55:00
0:56:06
0:57:12
0:58:18
0:59:24
1:00:30
1:01:36
1:02:42
1:03:48
1:04:54
1:06:00
1:07:06
1:08:12
1:09:18
1:10:24
1:11:30
1:12:36
1:13:42
1:14:48
1:15:54
1:17:00
1:18:06
1:19:12
1:20:18
1:21:24
1:22:30
1:23:36
1:24:42
1:25:48
1:26:54
1:28:00
1:29:06
1:30:12
1:31:18
1:32:24
1:33:30
1:34:36
1:35:42
1:36:48
1:37:54
1:39:00
1:40:06
1:41:12
1:42:18
1:43:24
1:44:30
0:56:00
0:57:07
0:58:14
0:59:22
1:00:29
1:01:36
1:02:43
1:03:50
1:04:58
1:06:05
1:07:12
1:08:19
1:09:26
1:10:34
1:11:41
1:12:48
1:13:55
1:15:02
1:16:10
1:17:17
1:18:24
1:19:31
1:20:38
1:21:46
1:22:53
1:24:00
1:25:07
1:26:14
1:27:22
1:28:29
1:29:36
1:30:43
1:31:50
1:32:58
1:34:05
1:35:12
1:36:19
1:37:26
1:38:34
1:39:41
1:40:48
1:41:55
1:43:02
1:44:10
1:45:17
1:46:24
0:57:00
0:58:08
0:59:17
1:00:25
1:01:34
1:02:42
1:03:50
1:04:59
1:06:07
1:07:16
1:08:24
1:09:32
1:10:41
1:11:49
1:12:58
1:14:06
1:15:14
1:16:23
1:17:31
1:18:40
1:19:48
1:20:56
1:22:05
1:23:13
1:24:22
1:25:30
1:26:38
1:27:47
1:28:55
1:30:04
1:31:12
1:32:20
1:33:29
1:34:37
1:35:46
1:36:54
1:38:02
1:39:11
1:40:19
1:41:28
1:42:36
1:43:44
1:44:53
1:46:01
1:47:10
1:48:18
0:58:00
0:59:10
1:00:19
1:01:29
1:02:38
1:03:48
1:04:58
1:06:07
1:07:17
1:08:26
1:09:36
1:10:46
1:11:55
1:13:05
1:14:14
1:15:24
1:16:34
1:17:43
1:18:53
1:20:02
1:21:12
1:22:22
1:23:31
1:24:41
1:25:50
1:27:00
1:28:10
1:29:19
1:30:29
1:31:38
1:32:48
1:33:58
1:35:07
1:36:17
1:37:26
1:38:36
1:39:46
1:40:55
1:42:05
1:43:14
1:44:24
1:45:34
1:46:43
1:47:53
1:49:02
1:50:12
0:59:00
1:00:11
1:01:22
1:02:32
1:03:43
1:04:54
1:06:05
1:07:16
1:08:26
1:09:37
1:10:48
1:11:59
1:13:10
1:14:20
1:15:31
1:16:42
1:17:53
1:19:04
1:20:14
1:21:25
1:22:36
1:23:47
1:24:58
1:26:08
1:27:19
1:28:30
1:29:41
1:30:52
1:32:02
1:33:13
1:34:24
1:35:35
1:36:46
1:37:56
1:39:07
1:40:18
1:41:29
1:42:40
1:43:50
1:45:01
1:46:12
1:47:23
1:48:34
1:49:44
1:50:55
1:52:06
1:00:00
1:01:12
1:02:24
1:03:36
1:04:48
1:06:00
1:07:12
1:08:24
1:09:36
1:10:48
1:12:00
1:13:12
1:14:24
1:15:36
1:16:48
1:18:00
1:19:12
1:20:24
1:21:36
1:22:48
1:24:00
1:25:12
1:26:24
1:27:36
1:28:48
1:30:00
1:31:12
1:32:24
1:33:36
1:34:48
1:36:00
1:37:12
1:38:24
1:39:36
1:40:48
1:42:00
1:43:12
1:44:24
1:45:36
1:46:48
1:48:00
1:49:12
1:50:24
1:51:36
1:52:48
1:54:00
1:02:30
1:03:45
1:05:00
1:06:15
1:07:30
1:08:45
1:10:00
1:11:15
1:12:30
1:13:45
1:15:00
1:16:15
1:17:30
1:18:45
1:20:00
1:21:15
1:22:30
1:23:45
1:25:00
1:26:15
1:27:30
1:28:45
1:30:00
1:31:15
1:32:30
1:33:45
1:35:00
1:36:15
1:37:30
1:38:45
1:40:00
1:41:15
1:42:30
1:43:45
1:45:00
1:46:15
1:47:30
1:48:45
1:50:00
1:51:15
1:52:30
1:53:45
1:55:00
1:56:15
1:57:30
1:58:45
1:05:00
1:06:18
1:07:36
1:08:54
1:10:12
1:11:30
1:12:48
1:14:06
1:15:24
1:16:42
1:18:00
1:19:18
1:20:36
1:21:54
1:23:12
1:24:30
1:25:48
1:27:06
1:28:24
1:29:42
1:31:00
1:32:18
1:33:36
1:34:54
1:36:12
1:37:30
1:38:48
1:40:06
1:41:24
1:42:42
1:44:00
1:45:18
1:46:36
1:47:54
1:49:12
1:50:30
1:51:48
1:53:06
1:54:24
1:55:42
1:57:00
1:58:18
1:59:36
2:00:54
2:02:12
2:03:30
1:07:30
1:08:51
1:10:12
1:11:33
1:12:54
1:14:15
1:15:36
1:16:57
1:18:18
1:19:39
1:21:00
1:22:21
1:23:42
1:25:03
1:26:24
1:27:45
1:29:06
1:30:27
1:31:48
1:33:09
1:34:30
1:35:51
1:37:12
1:38:33
1:39:54
1:41:15
1:42:36
1:43:57
1:45:18
1:46:39
1:48:00
1:49:21
1:50:42
1:52:03
1:53:24
1:54:45
1:56:06
1:57:27
1:58:48
2:00:09
2:01:30
2:02:51
2:04:12
2:05:33
2:06:54
2:08:15
1:10:00
1:11:24
1:12:48
1:14:12
1:15:36
1:17:00
1:18:24
1:19:48
1:21:12
1:22:36
1:24:00
1:25:24
1:26:48
1:28:12
1:29:36
1:31:00
1:32:24
1:33:48
1:35:12
1:36:36
1:38:00
1:39:24
1:40:48
1:42:12
1:43:36
1:45:00
1:46:24
1:47:48
1:49:12
1:50:36
1:52:00
1:53:24
1:54:48
1:56:12
1:57:36
1:59:00
2:00:24
2:01:48
2:03:12
2:04:36
2:06:00
2:07:24
2:08:48
2:10:12
2:11:36
2:13:00
運動強度
～59%
60%～
70%～
80%～90%
91%～
94%～
94%～
心拍数
～110
～140
～160
～180
～200
～200
～170
目的
アップ・ダウン
内容
身体を温める、ほぐすなどの低強度の運動。
フォーム、テクニック主にドリルやイージーなどでの強度。細胞レベルの酸素交換レベルを高める。
ＬＴ（ﾗｸﾃｰﾄｽﾚｯｼｭﾎｰﾙﾄﾞ）。持久力を高めるもっともよいレベルの運動。
全身持久力
最大酸素摂取量酸素を取り込む量を増やす。高い運動強度で行うことが重要。
乳酸による、筋の酸化に耐え動き続けられる筋肉を作る運動。
耐乳酸
一度に大きなパワーを出力する＝たくさんの乳酸を一気に出せる。
乳酸生成
ダッシュ＆パワー系、10数秒いないで終わる運動。
スピード

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