Aunque las sensaciones son diferentes, el trabajo en cinta es muy útil, además de para evitar riesgos innecesarios los días malos, es una excelente herramienta para clavar los entrenamientos a ritmos altos, especialmente cuando no nos conocemos tanto y nos cuenta mantener un ritmo alto lo más estable posible, o tenemos series cortas y rápidas que a veces o nos quedamos cortos o nos pasamos.
Aqui te dejo una tabla donde puedes ver a qué km/h equivale el ritmo por min/km. Al lado tienes la simulación de 10k y de 5k para que sea más fácil tener la referencia cuando tengas que realizar test.
| Velocidad en cinta (km/h) | Velocidad en la pista (min/km) | Ritmo 10k | Ritmo maratón |
|---|---|---|---|
| 10.00 | 6:00 | 1:00:00 | 4:13:12 |
| 10.10 | 5:56 | 0:59:24 | 4:10:41 |
| 10.20 | 5:53 | 0:58:49 | 4:08:14 |
| 10.30 | 5:50 | 0:58:15 | 4:05:49 |
| 10.40 | 5:46 | 0:57:41 | 4:03:27 |
| 10.50 | 5:43 | 0:57:08 | 4:01:08 |
| 10.60 | 5:40 | 0:56:36 | 3:58:52 |
| 10.70 | 5:37 | 0:56:04 | 3:56:38 |
| 10.80 | 5:34 | 0:55:33 | 3:54:26 |
| 10.90 | 5:30 | 0:55:02 | 3:52:17 |
| 11.00 | 5:27 | 0:54:32 | 3:50:10 |
| 11.10 | 5:25 | 0:54:03 | 3:48:06 |
| 11.20 | 5:22 | 0:53:34 | 3:46:04 |
| 11.30 | 5:19 | 0:53:05 | 3:44:04 |
| 11.40 | 5:16 | 0:52:37 | 3:42:06 |
| 11.50 | 5:13 | 0:52:10 | 3:40:10 |
| 11.60 | 5:10 | 0:51:43 | 3:38:16 |
| 11.70 | 5:08 | 0:51:16 | 3:36:24 |
| 11.80 | 5:05 | 0:50:50 | 3:34:34 |
| 11.90 | 5:02 | 0:50:25 | 3:32:46 |
| 12.00 | 5:00 | 0:50:00 | 3:31:00 |
| 12.10 | 4:58 | 0:49:35 | 3:29:15 |
| 12.20 | 4:55 | 0:49:10 | 3:27:32 |
| 12.30 | 4:53 | 0:48:46 | 3:25:51 |
| 12.40 | 4:50 | 0:48:23 | 3:24:11 |
| 12.50 | 4:48 | 0:48:00 | 3:22:33 |
| 12.60 | 4:46 | 0:47:37 | 3:20:57 |
| 12.70 | 4:43 | 0:47:14 | 3:19:22 |
| 12.80 | 4:41 | 0:46:52 | 3:17:48 |
| 12.90 | 4:39 | 0:46:30 | 3:16:16 |
| 13.00 | 4:37 | 0:46:09 | 3:14:46 |
| 13.10 | 4:35 | 0:45:48 | 3:13:16 |
| 13.20 | 4:33 | 0:45:27 | 3:11:49 |
| 13.30 | 4:31 | 0:45:06 | 3:10:22 |
| 13.40 | 4:29 | 0:44:46 | 3:08:57 |
| 13.50 | 4:26 | 0:44:26 | 3:07:33 |
| 13.60 | 4:25 | 0:44:07 | 3:06:10 |
| 13.70 | 4:23 | 0:43:47 | 3:04:49 |
| 13.80 | 4:21 | 0:43:28 | 3:03:28 |
| 13.90 | 4:19 | 0:43:09 | 3:02:09 |
| 14.00 | 4:17 | 0:42:51 | 3:00:51 |
| 14.10 | 4:16 | 0:42:33 | 2:59:34 |
| 14.20 | 4:14 | 0:42:15 | 2:58:18 |
| 14.30 | 4:12 | 0:41:57 | 2:57:03 |
| 14.40 | 4:10 | 0:41:40 | 2:55:50 |
| 14.50 | 4:08 | 0:41:22 | 2:54:37 |
| 14.60 | 4:07 | 0:41:05 | 2:53:25 |
| 14.70 | 4:05 | 0:40:48 | 2:52:14 |
| 14.80 | 4:03 | 0:40:32 | 2:51:04 |
| 14.90 | 4:02 | 0:40:16 | 2:49:55 |
| 15.00 | 4:00 | 0:40:00 | 2:48:48 |
| 15.10 | 3:58 | 0:39:44 | 2:47:40 |
| 15.20 | 3:57 | 0:39:28 | 2:46:34 |
| 15.30 | 3:55 | 0:39:12 | 2:45:29 |
| 15.40 | 3:54 | 0:38:57 | 2:44:24 |
| 15.50 | 3:52 | 0:38:42 | 2:43:21 |
| 15.60 | 3:51 | 0:38:27 | 2:42:18 |
| 15.70 | 3:49 | 0:38:12 | 2:41:16 |
| 15.80 | 3:48 | 0:37:58 | 2:40:15 |
| 15.90 | 3:46 | 0:37:44 | 2:39:14 |
| 16.00 | 3:45 | 0:37:30 | 2:38:15 |
| 16.10 | 3:44 | 0:37:16 | 2:37:16 |
| 16.20 | 3:42 | 0:37:02 | 2:36:17 |
| 16.30 | 3:41 | 0:36:48 | 2:35:20 |
| 16.40 | 3:40 | 0:36:35 | 2:34:23 |
| 16.50 | 3:38 | 0:36:21 | 2:33:27 |
| 16.60 | 3:37 | 0:36:08 | 2:32:31 |
| 16.70 | 3:35 | 0:35:55 | 2:31:37 |
| 16.80 | 3:34 | 0:35:42 | 2:30:42 |
| 16.90 | 3:33 | 0:35:30 | 2:29:49 |
| 17.00 | 3:32 | 0:35:17 | 2:28:56 |
| 17.10 | 3:31 | 0:35:05 | 2:28:04 |
| 17.20 | 3:29 | 0:34:53 | 2:27:12 |
| 17.30 | 3:28 | 0:34:40 | 2:26:21 |
| 17.40 | 3:27 | 0:34:28 | 2:25:31 |
| 17.50 | 3:26 | 0:34:17 | 2:24:41 |
| 17.60 | 3:25 | 0:34:05 | 2:23:51 |
| 17.70 | 3:23 | 0:33:53 | 2:23:03 |
| 17.80 | 3:22 | 0:33:42 | 2:22:14 |
| 17.90 | 3:21 | 0:33:31 | 2:21:27 |
| 18.00 | 3:20 | 0:33:20 | 2:20:40 |
| 18.10 | 3:19 | 0:33:08 | 2:19:53 |
| 18.20 | 3:18 | 0:32:58 | 2:19:07 |
| 18.30 | 3:17 | 0:32:47 | 2:18:21 |
| 18.40 | 3:16 | 0:32:36 | 2:17:36 |
| 18.50 | 3:14 | 0:32:25 | 2:16:51 |
| 18.60 | 3:14 | 0:32:15 | 2:16:07 |
| 18.70 | 3:13 | 0:32:05 | 2:15:24 |
| 18.80 | 3:11 | 0:31:54 | 2:14:40 |
| 18.90 | 3:10 | 0:31:44 | 2:13:58 |
| 19.00 | 3:10 | 0:31:34 | 2:13:15 |
| 19.10 | 3:08 | 0:31:24 | 2:12:33 |
| 19.20 | 3:08 | 0:31:14 | 2:11:52 |
| 19.30 | 3:07 | 0:31:05 | 2:11:11 |
| 19.40 | 3:05 | 0:30:55 | 2:10:30 |
| 19.50 | 3:05 | 0:30:46 | 2:09:50 |
| 19.60 | 3:04 | 0:30:36 | 2:09:11 |
| 19.70 | 3:03 | 0:30:27 | 2:08:31 |
| 19.80 | 3:02 | 0:30:18 | 2:07:52 |
| 19.90 | 3:01 | 0:30:09 | 2:07:14 |
| 20.00 | 3:00 | 0:29:59 | 2:06:35 |
| 20.10 | 2:59 | 0:29:51 | 2:05:58 |
| 20.20 | 2:58 | 0:29:42 | 2:05:20 |
| 20.30 | 2:58 | 0:29:33 | 2:04:43 |
| 20.40 | 2:56 | 0:29:24 | 2:04:07 |
| 20.50 | 2:56 | 0:29:16 | 2:03:30 |
| 20.60 | 2:55 | 0:29:07 | 2:02:54 |
| 20.70 | 2:54 | 0:28:59 | 2:02:19 |
| 20.80 | 2:53 | 0:28:50 | 2:01:43 |
| 20.90 | 2:52 | 0:28:42 | 2:01:08 |
Nos vemos por instagram o por la pista 🙂
jose martínez 
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