[{"data":1,"prerenderedAt":-1},["ShallowReactive",2],{"article-pl-2026-05-14-strefy-tetna-bieganie":3},{"article":4,"alternates":2094},{"_id":5,"filename":6,"_path":7,"title":8,"description":9,"image":10,"category":11,"author":12,"date":13,"featured":14,"published":14,"lang":15,"translationKey":16,"howToSteps":17,"body":33},"6a2ee69600ac93cebc81ce5f","articles:2026-05-14-strefy-tetna-bieganie.pl.md","\u002Farticles\u002Farticles:2026-05-14-strefy-tetna-bieganie.pl","Strefy tętna w bieganiu: kompletny przewodnik po inteligentnym treningu","Zrozum 5 stref tętna, oblicz swoje maksymalne tętno, opanuj metodę Karvonena i zaplanuj trening, aby rozwijać się bez kontuzji.","https:\u002F\u002Fimages.unsplash.com\u002Fphoto-1571019613454-1cb2f99b2d8b?auto=format&fit=crop&q=80&w=2000","Trening","Zespół RunRun","2026-05-14",true,"pl","zones-cardiaques-course-a-pied",[18,21,24,27,30],{"name":19,"text":20},"Oblicz swoje maksymalne tętno","Użyj wzoru Tanaki (208 - 0,7 × wiek) lub wykonaj test terenowy: po 10 minutach rozgrzewki biegnij 3 × 3 min w narastającym tempie — maksymalna wartość osiągnięta na końcu to Twoje szacunkowe tętno maksymalne.",{"name":22,"text":23},"Zmierz tętno spoczynkowe","Mierz puls rano, przed wstaniem z łóżka, przez 3 kolejne dni. Oblicz średnią. Tętno spoczynkowe między 40 a 60 uderzeń\u002Fmin jest typowe dla wytrenowanego biegacza.",{"name":25,"text":26},"Oblicz strefy metodą Karvonena","Tętno docelowe = tętno spoczynkowe + % × (HR max - tętno spoczynkowe). Przykład dla strefy 2 (60-70%) przy HR max 180 i tętnie spoczynkowym 55: Z2 dolna = 55 + 0,60 × (180-55) = 130 uderzeń\u002Fmin \u002F Z2 górna = 55 + 0,70 × (180-55) = 142 uderzeń\u002Fmin.",{"name":28,"text":29},"Rozłóż sesje według stref","Zasada 80\u002F20: około 80% całkowitego wolumenu w strefach 1-2 (wytrzymałość podstawowa), 20% w strefach 4-5 (próg i VMA). Strefa 3 jest często nadmiernie obciążana przez amatorów.",{"name":31,"text":32},"Monitoruj i dostosowuj","Przeliczaj strefy co 3 miesiące lub po znacznej poprawie kondycji. HR max niewiele zmienia się z treningiem, ale tętno spoczynkowe i VMA ewoluują — to znak postępu.",{"type":34,"children":35},"root",[36,45,51,73,77,84,97,102,147,150,156,163,175,181,204,224,244,396,410,416,421,429,458,471,474,480,492,500,513,521,595,607,610,616,621,627,632,638,650,658,670,680,705,713,716,722,734,737,743,763,771,789,797,815,825,828,834,852,859,896,916,927,934,952,955,961,979,986,1004,1024,1032,1045,1048,1054,1072,1079,1104,1117,1124,1142,1145,1151,1169,1176,1201,1214,1225,1232,1245,1248,1254,1487,1490,1496,1515,1527,1535,1633,1636,1642,1648,1660,1680,1686,1698,1716,1729,1732,1738,1751,1764,1785,1798,1811,1814,1820,1937,1957,1960,1966,1979,1992,2005,2018,2031,2034,2040,2082,2085],{"type":37,"tag":38,"props":39,"children":41},"element","h1",{"id":40},"strefy-tętna-w-bieganiu-rozumienie-obliczanie-stosowanie",[42],{"type":43,"value":44},"text","Strefy tętna w bieganiu: rozumienie, obliczanie, stosowanie",{"type":37,"tag":46,"props":47,"children":48},"p",{},[49],{"type":43,"value":50},"Prawdopodobnie słyszałeś już o strefach tętna. Ale między strefą 1, strefą 5, maksymalnym tętnem, metodą Karvonena i słynnym treningiem spolaryzowanym łatwo się pogubić. Ten przewodnik wyjaśnia wszystko, z liczbami i konkretnymi przykładami.",{"type":37,"tag":46,"props":52,"children":53},{},[54,56,63,65,71],{"type":43,"value":55},"Trening strefowy to odejście od biegania \"na czucie\" i precyzyjne celowanie w adaptacje fizjologiczne, które chcesz rozwijać: ",{"type":37,"tag":57,"props":58,"children":60},"a",{"href":59},"\u002Fpl\u002Farticles\u002F2025-12-12-wytrzymalosc-podstawowa-bieganie",[61],{"type":43,"value":62},"wytrzymałość podstawową",{"type":43,"value":64},", próg mleczanowy, ",{"type":37,"tag":57,"props":66,"children":68},{"href":67},"\u002Fpl\u002Farticles\u002F2026-05-07-vma-maksymalna-predkosc-tlenowa",[69],{"type":43,"value":70},"VMA",{"type":43,"value":72},"… Każda strefa inaczej trenuje Twoje ciało, a większość biegaczy spędza zbyt dużo czasu w złych strefach — ani wystarczająco łatwych do regeneracji, ani wystarczająco intensywnych do prawdziwego postępu.",{"type":37,"tag":74,"props":75,"children":76},"hr",{},[],{"type":37,"tag":78,"props":79,"children":81},"h2",{"id":80},"dlaczego-trenować-według-stref-tętna",[82],{"type":43,"value":83},"Dlaczego trenować według stref tętna?",{"type":37,"tag":46,"props":85,"children":86},{},[87,89,95],{"type":43,"value":88},"Tętno jest najbardziej dostępnym odzwierciedleniem intensywności wysiłku. W przeciwieństwie do tempa (km\u002Fh lub min\u002Fkm), uwzględnia ciepło, zmęczenie, przewyższenie i Twój aktualny stan formy. To ",{"type":37,"tag":90,"props":91,"children":92},"strong",{},[93],{"type":43,"value":94},"wewnętrzny",{"type":43,"value":96}," wskaźnik wysiłku — to, co Twoje ciało naprawdę odczuwa.",{"type":37,"tag":46,"props":98,"children":99},{},[100],{"type":43,"value":101},"Trening strefowy pozwala:",{"type":37,"tag":103,"props":104,"children":105},"ul",{},[106,117,127,137],{"type":37,"tag":107,"props":108,"children":109},"li",{},[110,115],{"type":37,"tag":90,"props":111,"children":112},{},[113],{"type":43,"value":114},"Optymalizować adaptacje fizjologiczne",{"type":43,"value":116},": każda strefa celuje w różne mechanizmy (mitochondria, kapilaryzacja, próg mleczanowy, maksymalna moc aerobowa)",{"type":37,"tag":107,"props":118,"children":119},{},[120,125],{"type":37,"tag":90,"props":121,"children":122},{},[123],{"type":43,"value":124},"Unikać przetrenowania",{"type":43,"value":126},": większość kontuzji biegowych przydarza się biegaczom, którzy trenują zbyt mocno zbyt często",{"type":37,"tag":107,"props":128,"children":129},{},[130,135],{"type":37,"tag":90,"props":131,"children":132},{},[133],{"type":43,"value":134},"Planować spójny program",{"type":43,"value":136},": inteligentne przeplatanie ciężkich i łatwych sesji",{"type":37,"tag":107,"props":138,"children":139},{},[140,145],{"type":37,"tag":90,"props":141,"children":142},{},[143],{"type":43,"value":144},"Śledzić postęp",{"type":43,"value":146},": niższe tętno przy tym samym tempie to konkretny znak poprawy",{"type":37,"tag":74,"props":148,"children":149},{},[],{"type":37,"tag":78,"props":151,"children":153},{"id":152},"krok-1-poznaj-swoje-maksymalne-tętno-hr-max",[154],{"type":43,"value":155},"Krok 1 — Poznaj swoje maksymalne tętno (HR max)",{"type":37,"tag":157,"props":158,"children":160},"h3",{"id":159},"czym-jest-hr-max",[161],{"type":43,"value":162},"Czym jest HR max?",{"type":37,"tag":46,"props":164,"children":165},{},[166,168,173],{"type":43,"value":167},"Maksymalne tętno to maksymalna liczba uderzeń serca na minutę podczas intensywnego wysiłku. Jest ",{"type":37,"tag":90,"props":169,"children":170},{},[171],{"type":43,"value":172},"genetycznie uwarunkowane",{"type":43,"value":174}," i nieznacznie spada z wiekiem (~1 uderzenie\u002Fmin na rok od 20. roku życia). Trening go nie zwiększa — ale pozwala być bardziej wydajnym przy danym tętnie.",{"type":37,"tag":157,"props":176,"children":178},{"id":177},"wzory-obliczeniowe",[179],{"type":43,"value":180},"Wzory obliczeniowe",{"type":37,"tag":46,"props":182,"children":183},{},[184,189,191,198,202],{"type":37,"tag":90,"props":185,"children":186},{},[187],{"type":43,"value":188},"Historyczny wzór (do unikania)",{"type":43,"value":190},": ",{"type":37,"tag":192,"props":193,"children":195},"code",{"className":194},[],[196],{"type":43,"value":197},"HR max = 220 - wiek",{"type":37,"tag":199,"props":200,"children":201},"br",{},[],{"type":43,"value":203},"\nProsty, ale z odchyleniem standardowym ±10-12 uderzeń\u002Fmin. Na populacji jest mierny.",{"type":37,"tag":46,"props":205,"children":206},{},[207,212,213,219,222],{"type":37,"tag":90,"props":208,"children":209},{},[210],{"type":43,"value":211},"Wzór Tanaki (zalecany)",{"type":43,"value":190},{"type":37,"tag":192,"props":214,"children":216},{"className":215},[],[217],{"type":43,"value":218},"HR max = 208 - (0,7 × wiek)",{"type":37,"tag":199,"props":220,"children":221},{},[],{"type":43,"value":223},"\nZwalidowany na dużym badaniu (2001), dokładniejszy dla wytrenowanych dorosłych.",{"type":37,"tag":46,"props":225,"children":226},{},[227,232,233,239,242],{"type":37,"tag":90,"props":228,"children":229},{},[230],{"type":43,"value":231},"Wzór Gellisha",{"type":43,"value":190},{"type":37,"tag":192,"props":234,"children":236},{"className":235},[],[237],{"type":43,"value":238},"HR max = 207 - (0,7 × wiek)",{"type":37,"tag":199,"props":240,"children":241},{},[],{"type":43,"value":243},"\nBardzo zbliżony do Tanaki, nieco bardziej konserwatywny.",{"type":37,"tag":245,"props":246,"children":247},"table",{},[248,277],{"type":37,"tag":249,"props":250,"children":251},"thead",{},[252],{"type":37,"tag":253,"props":254,"children":255},"tr",{},[256,262,267,272],{"type":37,"tag":257,"props":258,"children":259},"th",{},[260],{"type":43,"value":261},"Wiek",{"type":37,"tag":257,"props":263,"children":264},{},[265],{"type":43,"value":266},"220 - wiek",{"type":37,"tag":257,"props":268,"children":269},{},[270],{"type":43,"value":271},"Tanaka",{"type":37,"tag":257,"props":273,"children":274},{},[275],{"type":43,"value":276},"Gellish",{"type":37,"tag":278,"props":279,"children":280},"tbody",{},[281,304,327,350,373],{"type":37,"tag":253,"props":282,"children":283},{},[284,290,295,300],{"type":37,"tag":285,"props":286,"children":287},"td",{},[288],{"type":43,"value":289},"25 lat",{"type":37,"tag":285,"props":291,"children":292},{},[293],{"type":43,"value":294},"195",{"type":37,"tag":285,"props":296,"children":297},{},[298],{"type":43,"value":299},"190",{"type":37,"tag":285,"props":301,"children":302},{},[303],{"type":43,"value":299},{"type":37,"tag":253,"props":305,"children":306},{},[307,312,317,322],{"type":37,"tag":285,"props":308,"children":309},{},[310],{"type":43,"value":311},"35 lat",{"type":37,"tag":285,"props":313,"children":314},{},[315],{"type":43,"value":316},"185",{"type":37,"tag":285,"props":318,"children":319},{},[320],{"type":43,"value":321},"184",{"type":37,"tag":285,"props":323,"children":324},{},[325],{"type":43,"value":326},"183",{"type":37,"tag":253,"props":328,"children":329},{},[330,335,340,345],{"type":37,"tag":285,"props":331,"children":332},{},[333],{"type":43,"value":334},"45 lat",{"type":37,"tag":285,"props":336,"children":337},{},[338],{"type":43,"value":339},"175",{"type":37,"tag":285,"props":341,"children":342},{},[343],{"type":43,"value":344},"177",{"type":37,"tag":285,"props":346,"children":347},{},[348],{"type":43,"value":349},"176",{"type":37,"tag":253,"props":351,"children":352},{},[353,358,363,368],{"type":37,"tag":285,"props":354,"children":355},{},[356],{"type":43,"value":357},"55 lat",{"type":37,"tag":285,"props":359,"children":360},{},[361],{"type":43,"value":362},"165",{"type":37,"tag":285,"props":364,"children":365},{},[366],{"type":43,"value":367},"169",{"type":37,"tag":285,"props":369,"children":370},{},[371],{"type":43,"value":372},"168",{"type":37,"tag":253,"props":374,"children":375},{},[376,381,386,391],{"type":37,"tag":285,"props":377,"children":378},{},[379],{"type":43,"value":380},"65 lat",{"type":37,"tag":285,"props":382,"children":383},{},[384],{"type":43,"value":385},"155",{"type":37,"tag":285,"props":387,"children":388},{},[389],{"type":43,"value":390},"163",{"type":37,"tag":285,"props":392,"children":393},{},[394],{"type":43,"value":395},"162",{"type":37,"tag":397,"props":398,"children":399},"blockquote",{},[400],{"type":37,"tag":46,"props":401,"children":402},{},[403,408],{"type":37,"tag":90,"props":404,"children":405},{},[406],{"type":43,"value":407},"Uwaga",{"type":43,"value":409},": te wzory dają szacunki. Twoje prawdziwe HR max może różnić się o 10-15 uderzeń\u002Fmin. Dla maksymalnej precyzji wykonaj test terenowy.",{"type":37,"tag":157,"props":411,"children":413},{"id":412},"test-terenowy-do-pomiaru-hr-max",[414],{"type":43,"value":415},"Test terenowy do pomiaru HR max",{"type":37,"tag":46,"props":417,"children":418},{},[419],{"type":43,"value":420},"Test terenowy to najbardziej wiarygodna metoda, pod warunkiem dobrego stanu zdrowia i braku przeciwwskazań kardiologicznych.",{"type":37,"tag":46,"props":422,"children":423},{},[424],{"type":37,"tag":90,"props":425,"children":426},{},[427],{"type":43,"value":428},"Uproszczony protokół:",{"type":37,"tag":430,"props":431,"children":432},"ol",{},[433,438,443,448,453],{"type":37,"tag":107,"props":434,"children":435},{},[436],{"type":43,"value":437},"Rozgrzewka przez 15 minut w strefie 1-2",{"type":37,"tag":107,"props":439,"children":440},{},[441],{"type":43,"value":442},"3 minuty w tempie na 10 km (wysiłek ciężki, ale wytrzymały)",{"type":37,"tag":107,"props":444,"children":445},{},[446],{"type":43,"value":447},"2 minuty w tempie na 5 km (bardzo ciężkie)",{"type":37,"tag":107,"props":449,"children":450},{},[451],{"type":43,"value":452},"1 minuta z pełną mocą — finishowy sprint",{"type":37,"tag":107,"props":454,"children":455},{},[456],{"type":43,"value":457},"Maksymalna wartość wyświetlona na zegarku to Twoje zmierzone HR max",{"type":37,"tag":397,"props":459,"children":460},{},[461],{"type":37,"tag":46,"props":462,"children":463},{},[464,469],{"type":37,"tag":90,"props":465,"children":466},{},[467],{"type":43,"value":468},"Uwaga medyczna",{"type":43,"value":470},": jeśli masz ponad 40 lat, wracasz do sportu po długiej przerwie lub masz historię chorób sercowo-naczyniowych, skonsultuj się z lekarzem przed wykonaniem maksymalnego testu wysiłkowego. Ostrożność jest wskazana.",{"type":37,"tag":74,"props":472,"children":473},{},[],{"type":37,"tag":78,"props":475,"children":477},{"id":476},"krok-2-zmierz-tętno-spoczynkowe-hr-spocz",[478],{"type":43,"value":479},"Krok 2 — Zmierz tętno spoczynkowe (HR spocz.)",{"type":37,"tag":46,"props":481,"children":482},{},[483,485,490],{"type":43,"value":484},"Tętno spoczynkowe to liczba uderzeń serca na minutę w stanie całkowitego spokoju. Mierzy się je ",{"type":37,"tag":90,"props":486,"children":487},{},[488],{"type":43,"value":489},"rano, w pozycji leżącej, przed wstaniem",{"type":43,"value":491},".",{"type":37,"tag":46,"props":493,"children":494},{},[495],{"type":37,"tag":90,"props":496,"children":497},{},[498],{"type":43,"value":499},"Jak je mierzyć:",{"type":37,"tag":103,"props":501,"children":502},{},[503,508],{"type":37,"tag":107,"props":504,"children":505},{},[506],{"type":43,"value":507},"Ręcznie (palce na tętnicy szyjnej lub promieniowej, licz przez 60 sekund)",{"type":37,"tag":107,"props":509,"children":510},{},[511],{"type":43,"value":512},"Lub noś zegarek kardio przez całą noc",{"type":37,"tag":46,"props":514,"children":515},{},[516],{"type":37,"tag":90,"props":517,"children":518},{},[519],{"type":43,"value":520},"Wartości referencyjne:",{"type":37,"tag":245,"props":522,"children":523},{},[524,540],{"type":37,"tag":249,"props":525,"children":526},{},[527],{"type":37,"tag":253,"props":528,"children":529},{},[530,535],{"type":37,"tag":257,"props":531,"children":532},{},[533],{"type":43,"value":534},"Profil",{"type":37,"tag":257,"props":536,"children":537},{},[538],{"type":43,"value":539},"Typowe tętno spoczynkowe",{"type":37,"tag":278,"props":541,"children":542},{},[543,556,569,582],{"type":37,"tag":253,"props":544,"children":545},{},[546,551],{"type":37,"tag":285,"props":547,"children":548},{},[549],{"type":43,"value":550},"Osoba siedząca",{"type":37,"tag":285,"props":552,"children":553},{},[554],{"type":43,"value":555},"70-90 uderzeń\u002Fmin",{"type":37,"tag":253,"props":557,"children":558},{},[559,564],{"type":37,"tag":285,"props":560,"children":561},{},[562],{"type":43,"value":563},"Regularny biegacz (3-4 sesje\u002Ftydz.)",{"type":37,"tag":285,"props":565,"children":566},{},[567],{"type":43,"value":568},"55-65 uderzeń\u002Fmin",{"type":37,"tag":253,"props":570,"children":571},{},[572,577],{"type":37,"tag":285,"props":573,"children":574},{},[575],{"type":43,"value":576},"Wytrenowany biegacz (5+ sesji\u002Ftydz.)",{"type":37,"tag":285,"props":578,"children":579},{},[580],{"type":43,"value":581},"45-55 uderzeń\u002Fmin",{"type":37,"tag":253,"props":583,"children":584},{},[585,590],{"type":37,"tag":285,"props":586,"children":587},{},[588],{"type":43,"value":589},"Elitarny sportowiec",{"type":37,"tag":285,"props":591,"children":592},{},[593],{"type":43,"value":594},"35-45 uderzeń\u002Fmin",{"type":37,"tag":46,"props":596,"children":597},{},[598,600,605],{"type":43,"value":599},"Tętno spoczynkowe ",{"type":37,"tag":90,"props":601,"children":602},{},[603],{"type":43,"value":604},"spada z treningiem wytrzymałościowym",{"type":43,"value":606}," — to jeden z najbardziej wiarygodnych markerów Twojej kondycji sercowo-naczyniowej. 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Dla finisherów jest to strefa 2-3. Dla elitarnych biegaczy jest to na progu (strefa 4). ",{"type":37,"tag":57,"props":1950,"children":1952},{"href":1951},"\u002Fpl\u002Farticles\u002F2026-04-18-regeneracja-po-maratonie-kompletny-przewodnik",[1953],{"type":43,"value":1954},"Regeneracja po maratonie",{"type":43,"value":1956}," odbywa się wyłącznie w strefie 1, przez kilka tygodni.",{"type":37,"tag":74,"props":1958,"children":1959},{},[],{"type":37,"tag":78,"props":1961,"children":1963},{"id":1962},"faq-często-zadawane-pytania",[1964],{"type":43,"value":1965},"FAQ — Często zadawane pytania",{"type":37,"tag":46,"props":1967,"children":1968},{},[1969,1974,1977],{"type":37,"tag":90,"props":1970,"children":1971},{},[1972],{"type":43,"value":1973},"Moje tętno bardzo szybko rośnie na początku sesji — czy to normalne?",{"type":37,"tag":199,"props":1975,"children":1976},{},[],{"type":43,"value":1978},"\nTak, tętno ma inercję podczas startu. Przez pierwsze 5-10 minut sesji rośnie, by się ustabilizować. Dlatego rozgrzewka jest niezbędna: pozwala układowi sercowo-naczyniowemu stopniowo się dostosować.",{"type":37,"tag":46,"props":1980,"children":1981},{},[1982,1987,1990],{"type":37,"tag":90,"props":1983,"children":1984},{},[1985],{"type":43,"value":1986},"Dlaczego moje tętno pozostaje wysokie pod koniec sesji, nawet przy powolnym biegu?",{"type":37,"tag":199,"props":1988,"children":1989},{},[],{"type":43,"value":1991},"\nTo \"dryft sercowy\": podczas długich wysiłków (>1h30) tętno ma tendencję do lekkiego wzrostu nawet przy stałym tempie, z powodu odwodnienia i zmęczenia. Znak, że musisz lepiej się nawadniać lub że sesja zbliża się do swoich granic.",{"type":37,"tag":46,"props":1993,"children":1994},{},[1995,2000,2003],{"type":37,"tag":90,"props":1996,"children":1997},{},[1998],{"type":43,"value":1999},"Czy lepiej trenować według stref tętna czy tempa?",{"type":37,"tag":199,"props":2001,"children":2002},{},[],{"type":43,"value":2004},"\nOba są komplementarne. Strefy tętna są preferowane w dni upału, zmęczenia lub na podbiegach. Tempo jest bardziej precyzyjne na bieżni lub dla celowanych sesji jakościowych. Doświadczeni biegacze używają obu w zależności od kontekstu.",{"type":37,"tag":46,"props":2006,"children":2007},{},[2008,2013,2016],{"type":37,"tag":90,"props":2009,"children":2010},{},[2011],{"type":43,"value":2012},"Moje strefy Garmin \u002F Polar różnią się — dlaczego?",{"type":37,"tag":199,"props":2014,"children":2015},{},[],{"type":43,"value":2017},"\nKażdy producent używa własnej metody obliczeniowej i własnych progów stref. Większość domyślnie bazuje na wzorze 220 - wiek. Skonfiguruj zegarek z Twoim zmierzonym terenowo HR max dla większej precyzji.",{"type":37,"tag":46,"props":2019,"children":2020},{},[2021,2026,2029],{"type":37,"tag":90,"props":2022,"children":2023},{},[2024],{"type":43,"value":2025},"Strefa 2 wydaje się naprawdę zbyt łatwa — czy to ma sens?",{"type":37,"tag":199,"props":2027,"children":2028},{},[],{"type":43,"value":2030},"\nTo pytanie, które zadają sobie wszyscy biegacze po raz pierwszy poważnie trenujący w strefie 2. Odpowiedź brzmi tak — pod warunkiem cierpliwości. Adaptacje mitochondrialne potrzebują 6-12 tygodni, by w pełni się objawić. Zaufaj procesowi.",{"type":37,"tag":74,"props":2032,"children":2033},{},[],{"type":37,"tag":78,"props":2035,"children":2037},{"id":2036},"aby-dowiedzieć-się-więcej",[2038],{"type":43,"value":2039},"Aby dowiedzieć się więcej",{"type":37,"tag":103,"props":2041,"children":2042},{},[2043,2051,2058,2067,2074],{"type":37,"tag":107,"props":2044,"children":2045},{},[2046],{"type":37,"tag":57,"props":2047,"children":2048},{"href":59},[2049],{"type":43,"value":2050},"Wytrzymałość podstawowa: podstawy postępu",{"type":37,"tag":107,"props":2052,"children":2053},{},[2054],{"type":37,"tag":57,"props":2055,"children":2056},{"href":67},[2057],{"type":43,"value":1223},{"type":37,"tag":107,"props":2059,"children":2060},{},[2061],{"type":37,"tag":57,"props":2062,"children":2064},{"href":2063},"\u002Fpl\u002Farticles\u002F2026-04-10-odzywianie-przed-maratonem",[2065],{"type":43,"value":2066},"Żywienie przed maratonem",{"type":37,"tag":107,"props":2068,"children":2069},{},[2070],{"type":37,"tag":57,"props":2071,"children":2072},{"href":1951},[2073],{"type":43,"value":1954},{"type":37,"tag":107,"props":2075,"children":2076},{},[2077],{"type":37,"tag":57,"props":2078,"children":2079},{"href":1779},[2080],{"type":43,"value":2081},"Bieganie w upale: dostosowanie intensywności",{"type":37,"tag":74,"props":2083,"children":2084},{},[],{"type":37,"tag":46,"props":2086,"children":2087},{},[2088],{"type":37,"tag":2089,"props":2090,"children":2091},"em",{},[2092],{"type":43,"value":2093},"Wartości i wzory przedstawione w tym artykule są ogólnymi referencjami z literatury sportowej. Nie zastępują one badania lekarskiego ani wsparcia certyfikowanego trenera.",[2095,2099,2103,2107,2111,2114,2118,2122,2126,2130],{"lang":2096,"slug":2097,"url":2098},"en","2026-05-14-heart-rate-zones-running","https:\u002F\u002Frunrun.fr\u002Fen\u002Farticles\u002F2026-05-14-heart-rate-zones-running",{"lang":2100,"slug":2101,"url":2102},"de","2026-05-14-herzfrequenzzonen-laufen","https:\u002F\u002Frunrun.fr\u002Fde\u002Farticles\u002F2026-05-14-herzfrequenzzonen-laufen",{"lang":2104,"slug":2105,"url":2106},"no","2026-05-14-pulssoner-loping","https:\u002F\u002Frunrun.fr\u002Fno\u002Farticles\u002F2026-05-14-pulssoner-loping",{"lang":2108,"slug":2109,"url":2110},"sv","2026-05-14-pulszoner-lopning","https:\u002F\u002Frunrun.fr\u002Fsv\u002Farticles\u002F2026-05-14-pulszoner-lopning",{"lang":15,"slug":2112,"url":2113},"2026-05-14-strefy-tetna-bieganie","https:\u002F\u002Frunrun.fr\u002Fpl\u002Farticles\u002F2026-05-14-strefy-tetna-bieganie",{"lang":2115,"slug":2116,"url":2117},"pt","2026-05-14-zonas-cardiacas-corrida","https:\u002F\u002Frunrun.fr\u002Fpt\u002Farticles\u002F2026-05-14-zonas-cardiacas-corrida",{"lang":2119,"slug":2120,"url":2121},"es","2026-05-14-zonas-cardiacas-running","https:\u002F\u002Frunrun.fr\u002Fes\u002Farticles\u002F2026-05-14-zonas-cardiacas-running",{"lang":2123,"slug":2124,"url":2125},"ro","2026-05-14-zone-cardiace-alergare","https:\u002F\u002Frunrun.fr\u002Fro\u002Farticles\u002F2026-05-14-zone-cardiace-alergare",{"lang":2127,"slug":2128,"url":2129},"it","2026-05-14-zone-cardiache-corsa","https:\u002F\u002Frunrun.fr\u002Fit\u002Farticles\u002F2026-05-14-zone-cardiache-corsa",{"lang":2131,"slug":2132,"url":2133},"fr","2026-05-14-zones-cardiaques-course-a-pied","https:\u002F\u002Frunrun.fr\u002Farticles\u002F2026-05-14-zones-cardiaques-course-a-pied"]