| | 心率區間 | 心跳數 | 心率等級 | | 1:E有氧耐力區 | 123~150 | 65~79% | | 2:M馬拉松配速區 | 150~169 | 79~89% | | 3:T乳酸耐力區 | 169~174 | 89~92% | | 4:A無氧耐力區 | 174~185 | 92~97.5% | | 5:I最大耗氧區 | 185~190 | 97.5~100% | | 最大心率為190 點此去設定最大心率 |
| 里程 (km) | 配速 (/km) | 時間 (累計時間) | | 1 | 03'17" | 00:03'17" | | 2 | 02'10" | 00:05'27" | | 3 | 02'36" | 00:08'03" | | 4 | 03'42" | 00:11'45" | | 5 | 00'58" | 00:12'43" | | 6 | 01'49" | 00:14'32" | | 7 | 00'52" | 00:15'24" | | 8 | 00'51" | 00:16'15" | | 9 | 00'51" | 00:17'06" | | 10 | 01'46" | 00:18'52" | | 11 | 00'49" | 00:19'41" | | 12 | 00'47" | 00:20'28" | | 13 | 02'26" | 00:22'54" | | 14 | 03'19" | 00:26'13" | | 15 | 07'49" | 00:34'02" | | 16 | 17'15" | 00:51'17" | | 17 | 02'25" | 00:53'42" | | 18 | 01'39" | 00:55'21" | | 19 | 04'42" | 01:00'03" | | 20 | 02'07" | 01:02'10" | | 21 | 01'01" | 01:03'11" | | 22 | 01'00" | 01:04'11" | | 23 | 00'58" | 01:05'09" | | 24 | 00'58" | 01:06'07" | | 25 | 01'33" | 01:07'40" | | 26 | 01'01" | 01:08'41" | | 27 | 01'04" | 01:09'45" | | 28 | 01'14" | 01:10'59" | | 29 | 01'28" | 01:12'27" | | 30 | 01'37" | 01:14'04" | | 31 | 01'29" | 01:15'33" | | 32 | 01'28" | 01:17'01" | | 33 | 01'28" | 01:18'29" | | 34 | 01'27" | 01:19'56" | | 35 | 01'50" | 01:21'46" | | 36 | 01'23" | 01:23'09" | | 37 | 01'29" | 01:24'38" | | 38 | 01'36" | 01:26'14" | | 39 | 01'24" | 01:27'38" | | 40 | 01'31" | 01:29'09" | | 41 | 01'18" | 01:30'27" | | 42 | 01'27" | 01:31'54" | | 43 | 01'26" | 01:33'20" | | 44 | 01'21" | 01:34'41" | | 45 | 01'16" | 01:35'57" | | 46 | 01'09" | 01:37'06" | | 47 | 01'01" | 01:38'07" | | 48 | 01'15" | 01:39'22" | | 49 | 01'08" | 01:40'30" | | 50 | 00'59" | 01:41'29" | | 51 | 01'13" | 01:42'42" | | 52 | 00'57" | 01:43'39" | | 53 | 06'27" | 01:50'06" | | 54 | 22'18" | 02:12'24" | | 55 | 00'57" | 02:13'21" | | 56 | 02'56" | 02:16'17" | | 57 | 00'48" | 02:17'05" | | 58 | 00'42" | 02:17'47" | | 59 | 00'43" | 02:18'30" | | 60 | 00'44" | 02:19'14" | | 61 | 00'45" | 02:19'59" | | 62 | 01'30" | 02:21'29" | | 63 | 00'46" | 02:22'15" | | 64 | 01'43" | 02:23'58" | | 65 | 00'43" | 02:24'41" | | 66 | 00'49" | 02:25'30" | | 67 | 00'50" | 02:26'20" | | 68 | 00'43" | 02:27'03" | | 69 | 00'54" | 02:27'57" | | 70 | 01'03" | 02:29'00" | | 71 | 01'27" | 02:30'27" | | 72 | 01'15" | 02:31'42" | | 73 | 01'10" | 02:32'52" | | 74 | 00'59" | 02:33'51" | | 75 | 01'06" | 02:34'57" | | 76 | 01'00" | 02:35'57" | | 77 | 00'56" | 02:36'53" | | 78 | 00'52" | 02:37'45" | | 79 | 01'30" | 02:39'15" | | 80 | 01'06" | 02:40'21" | | 81 | 01'11" | 02:41'32" | | 82 | 00'47" | 02:42'19" | | 83 | 00'51" | 02:43'10" | | 84 | 01'34" | 02:44'44" | | 85 | 09'34" | 02:54'18" | | 86 | 05'02" | 02:59'20" | | 87 | 01'49" | 03:01'09" | | 88 | 01'54" | 03:03'03" | | 89 | 17'52" | 03:20'55" | | 90 | 09'53" | 03:30'48" | | 91 | 04'50" | 03:35'38" | | 92 | 09'05" | 03:44'43" | | 93 | 01'27" | 03:46'10" | | 94 | 05'33" | 03:51'43" | | 95 | 01'19" | 03:53'02" | | 96 | 00'59" | 03:54'01" | | 97 | 01'17" | 03:55'18" | | 98 | 01'13" | 03:56'31" | | 99 | 01'20" | 03:57'51" | | 100 | 01'38" | 03:59'29" | | 101 | 01'21" | 04:00'50" | | 102 | 01'29" | 04:02'19" | | 103 | 01'26" | 04:03'45" | | 104 | 01'45" | 04:05'30" | | 105 | 01'25" | 04:06'55" | | 106 | 01'32" | 04:08'27" | | 107 | 16'41" | 04:25'08" | | 108 | 02'10" | 04:27'18" | | 109 | 03'13" | 04:30'31" | | 110 | 01'47" | 04:32'18" | | 111 | 10'51" | 04:43'09" | | 112 | 23'59" | 05:07'08" | | 113 | 18'25" | 05:25'33" | | 114 | 02'57" | 05:28'30" | | 115 | 01'48" | 05:30'18" | | 116 | 08'58" | 05:39'16" | | 117 | 02'56" | 05:42'12" | | 118 | 20'50" | 06:03'02" | | 119 | 11'23" | 06:14'25" | | 120 | 02'00" | 06:16'25" | | 121 | 01'36" | 06:18'01" | | 122 | 01'50" | 06:19'51" | | 123 | 01'00" | 06:20'51" | | 124 | 00'56" | 06:21'47" | | 125 | 01'16" | 06:23'03" | | 126 | 02'38" | 06:25'41" | | 127 | 09'56" | 06:35'37" | | 128 | 00'49" | 06:36'26" | | 129 | 01'14" | 06:37'40" | | 130 | 00'49" | 06:38'29" | | 131 | 00'59" | 06:39'28" | | 132 | 00'54" | 06:40'22" | | 133 | 01'08" | 06:41'30" | | 134 | 00'53" | 06:42'23" | | 135 | 02'45" | 06:45'08" | | 136 | 00'47" | 06:45'55" | | 137 | 01'16" | 06:47'11" | | 138 | 00'44" | 06:47'55" | | 139 | 00'50" | 06:48'45" | | 140 | 00'48" | 06:49'33" | | 141 | 00'43" | 06:50'16" | | 142 | 00'46" | 06:51'02" | | 143 | 00'49" | 06:51'51" | | 144 | 01'34" | 06:53'25" | | 145 | 00'45" | 06:54'10" | | 146 | 00'43" | 06:54'53" | | 147 | 00'45" | 06:55'38" | | 148 | 00'43" | 06:56'21" | | 149 | 00'43" | 06:57'04" | | 150 | 00'48" | 06:57'52" | | 151 | 00'49" | 06:58'41" | | 152 | 06'34" | 07:05'15" | | 153 | 00'55" | 07:06'10" | | 154 | 02'35" | 07:08'45" | | 155 | 01'04" | 07:09'49" | | 156 | 00'54" | 07:10'43" | | 157 | 01'03" | 07:11'46" | | 158 | 00'46" | 07:12'32" | | 159 | 00'50" | 07:13'22" | | 160 | 00'54" | 07:14'16" | | 161 | 00'58" | 07:15'14" | | 162 | 01'04" | 07:16'18" | | 163 | 00'50" | 07:17'08" | | 164 | 00'53" | 07:18'01" | | 165 | 01'10" | 07:19'11" | | 166 | 01'09" | 07:20'20" | | 167 | 01'15" | 07:21'35" | | 168 | 01'17" | 07:22'52" | | 169 | 01'09" | 07:24'01" | | 170 | 01'29" | 07:25'30" | | 171 | 01'22" | 07:26'52" | | 172 | 01'21" | 07:28'13" | | 173 | 01'19" | 07:29'32" | | 174 | 01'22" | 07:30'54" | | 175 | 01'20" | 07:32'14" | | 176 | 01'13" | 07:33'27" | | 177 | 01'15" | 07:34'42" | | 178 | 01'22" | 07:36'04" | | 179 | 01'11" | 07:37'15" | | 180 | 01'12" | 07:38'27" | | 181 | 01'32" | 07:39'59" | | 182 | 01'11" | 07:41'10" | | 183 | 00'57" | 07:42'07" | | 184 | 00'51" | 07:42'58" | | 185 | 01'01" | 07:43'59" | | 186 | 01'30" | 07:45'29" | | 187 | 01'02" | 07:46'31" | | 188 | 01'09" | 07:47'40" | | 189 | 01'11" | 07:48'51" | | 190 | 11'25" | 08:00'16" | | 191 | 01'28" | 08:01'44" | | 192 | 00'53" | 08:02'37" | | 193 | 01'25" | 08:04'02" | | 194 | 01'17" | 08:05'19" | | 195 | 01'19" | 08:06'38" | | 196 | 00'55" | 08:07'33" | | 197 | 01'01" | 08:08'34" | | 198 | 00'50" | 08:09'24" | | 199 | 00'50" | 08:10'14" | | 200 | 01'09" | 08:11'23" | | 201 | 00'48" | 08:12'11" | | 202 | 01'44" | 08:13'55" | | 203 | 00'44" | 08:14'39" | | 204 | 01'42" | 08:16'21" | | 205 | 00'57" | 08:17'18" | | 206 | 01'24" | 08:18'42" | | 207 | 02'10" | 08:20'52" | | 208 | 01'46" | 08:22'38" | | 209 | 02'19" | 08:24'57" | | 209.8 | 04'02" | 08:28'01" |
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