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Bieg na 100 m i maraton dostają więc punkty na tej samej skali, która sięga około 1 400 przy czasach lepszych od rekordów świata.",{"type":24,"tag":32,"props":1642,"children":1643},{},[1644],{"type":30,"value":1645},"World Athletics używa ich w swoich rankingach światowych, a FFA w niektórych zawodach klubowych, takich jak interclubs. Biegaczowi ulicznemu służą głównie do jednego: by sprawdzić, czy jego 10 km jest „lepsze” niż jego maraton.",{"type":24,"tag":58,"props":1647,"children":1649},{"id":1648},"indeks-utmb-co-zmieniło-się-w-kwietniu-2026",[1650],{"type":30,"value":1651},"Indeks UTMB: co zmieniło się w kwietniu 2026",{"type":24,"tag":285,"props":1653,"children":1655},{"id":1654},"zasada",[1656],{"type":30,"value":1657},"Zasada",{"type":24,"tag":32,"props":1659,"children":1660},{},[1661],{"type":30,"value":1662},"Indeks UTMB to wskaźnik Twojego najlepszego poziomu w trailu, na skali od 0 do 1 000. Opiera się na bazie ponad 11 milionów wyników i ponad 7 000 biegów na całym świecie.",{"type":24,"tag":32,"props":1664,"children":1665},{},[1666],{"type":30,"value":1667},"Obliczenia przebiegają w dwóch etapach.",{"type":24,"tag":32,"props":1669,"children":1670},{},[1671,1676],{"type":24,"tag":38,"props":1672,"children":1673},{},[1674],{"type":30,"value":1675},"1. Wynik za każdy bieg.",{"type":30,"value":1677}," Model statystyczny przewiduje czas każdego finiszera na podstawie jego wcześniejszych wyników z porównywalnych biegów, a potem porównuje go z czasem rzeczywistym. Lepszy wynik od przewidywanego podnosi ocenę.",{"type":24,"tag":32,"props":1679,"children":1680},{},[1681,1686],{"type":24,"tag":38,"props":1682,"children":1683},{},[1684],{"type":30,"value":1685},"2. Indeks biegacza.",{"type":30,"value":1687}," Indeks to średnia ważona Twoich najlepszych ocen:",{"type":24,"tag":297,"props":1689,"children":1690},{},[1691,1703,1715,1727,1739,1749],{"type":24,"tag":301,"props":1692,"children":1693},{},[1694,1696,1701],{"type":30,"value":1695},"branych jest pod uwagę ",{"type":24,"tag":38,"props":1697,"children":1698},{},[1699],{"type":30,"value":1700},"do 5 wyników",{"type":30,"value":1702},", a najlepszy waży najwięcej;",{"type":24,"tag":301,"props":1704,"children":1705},{},[1706,1708,1713],{"type":30,"value":1707},"wyniki pochodzą z ",{"type":24,"tag":38,"props":1709,"children":1710},{},[1711],{"type":30,"value":1712},"ostatnich 36 miesięcy",{"type":30,"value":1714},", a te starsze niż 12 miesięcy ważą nieco mniej;",{"type":24,"tag":301,"props":1716,"children":1717},{},[1718,1720,1725],{"type":30,"value":1719},"indeks jest ważny tylko wtedy, gdy masz co najmniej ",{"type":24,"tag":38,"props":1721,"children":1722},{},[1723],{"type":30,"value":1724},"jeden bieg w ostatnich 24 miesiącach",{"type":30,"value":1726},";",{"type":24,"tag":301,"props":1728,"children":1729},{},[1730,1732,1737],{"type":30,"value":1731},"przy ",{"type":24,"tag":38,"props":1733,"children":1734},{},[1735],{"type":30,"value":1736},"mniej niż 5 wynikach",{"type":30,"value":1738}," stosowana jest lekka ujemna korekta;",{"type":24,"tag":301,"props":1740,"children":1741},{},[1742,1747],{"type":24,"tag":38,"props":1743,"children":1744},{},[1745],{"type":30,"value":1746},"DNF się nie liczy",{"type":30,"value":1748},", a ocena wyraźnie niższa od Twoich zwykłych wyników jest pomijana;",{"type":24,"tag":301,"props":1750,"children":1751},{},[1752,1754,1759],{"type":30,"value":1753},"indeks jest ",{"type":24,"tag":38,"props":1755,"children":1756},{},[1757],{"type":30,"value":1758},"przeliczany co 24 godziny",{"type":30,"value":1760},", według tej samej formuły dla kobiet i mężczyzn.",{"type":24,"tag":285,"props":1762,"children":1764},{"id":1763},"kategorie-dystansu-i-km-effort",[1765],{"type":30,"value":1766},"Kategorie dystansu i km-effort",{"type":24,"tag":32,"props":1768,"children":1769},{},[1770,1772,1777,1779,1784],{"type":30,"value":1771},"Biegi są klasyfikowane według ",{"type":24,"tag":38,"props":1773,"children":1774},{},[1775],{"type":30,"value":1776},"km-effort",{"type":30,"value":1778},": dystans w kilometrach plus jeden kilometr za każde 100 metrów przewyższenia. Bieg na 50 km z 2 500 m przewyższenia to więc 75 km-effort. Bieg poniżej ",{"type":24,"tag":38,"props":1780,"children":1781},{},[1782],{"type":30,"value":1783},"20 km-effort",{"type":30,"value":1785}," (na przykład 15 km i 400 m przewyższenia, czyli 19 km-effort) nie dostaje oceny.",{"type":24,"tag":32,"props":1787,"children":1788},{},[1789,1791,1796],{"type":30,"value":1790},"Masz indeks ogólny, liczony ze wszystkich biegów powyżej 20 km-effort, oraz indeks dla każdej kategorii: ",{"type":24,"tag":38,"props":1792,"children":1793},{},[1794],{"type":30,"value":1795},"20K, 50K, 100K i 100M",{"type":30,"value":1797},". Te kategorie mają bardzo praktyczne zastosowanie: aby wziąć udział w losowaniu na OCC, potrzebujesz ważnego indeksu w dowolnej z czterech kategorii; na CCC w 50K, 100K lub 100M; na UTMB w 100K lub 100M.",{"type":24,"tag":285,"props":1799,"children":1801},{"id":1800},"nowości-w-wersji-2026",[1802],{"type":30,"value":1803},"Nowości w wersji 2026",{"type":24,"tag":32,"props":1805,"children":1806},{},[1807],{"type":30,"value":1808},"27 kwietnia 2026 UTMB ogłosiło trzy dodatki do modelu, który co do zasady pozostaje taki sam:",{"type":24,"tag":65,"props":1810,"children":1811},{},[1812,1828],{"type":24,"tag":69,"props":1813,"children":1814},{},[1815],{"type":24,"tag":73,"props":1816,"children":1817},{},[1818,1823],{"type":24,"tag":77,"props":1819,"children":1820},{},[1821],{"type":30,"value":1822},"Nowy parametr",{"type":24,"tag":77,"props":1824,"children":1825},{},[1826],{"type":30,"value":1827},"Co poprawia",{"type":24,"tag":103,"props":1829,"children":1830},{},[1831,1847,1863],{"type":24,"tag":73,"props":1832,"children":1833},{},[1834,1842],{"type":24,"tag":110,"props":1835,"children":1836},{},[1837],{"type":24,"tag":38,"props":1838,"children":1839},{},[1840],{"type":30,"value":1841},"Nachylenie",{"type":24,"tag":110,"props":1843,"children":1844},{},[1845],{"type":30,"value":1846},"Płaska i stroma trasa o tym samym km-effort nie wymagają tego samego wysiłku. Szybkie biegi i biegi bardzo techniczne są lepiej rozróżniane.",{"type":24,"tag":73,"props":1848,"children":1849},{},[1850,1858],{"type":24,"tag":110,"props":1851,"children":1852},{},[1853],{"type":24,"tag":38,"props":1854,"children":1855},{},[1856],{"type":30,"value":1857},"Maksymalna wysokość",{"type":24,"tag":110,"props":1859,"children":1860},{},[1861],{"type":30,"value":1862},"Brak tlenu w wysokich górach spowalnia wszystkich. Bieg na 50 km, który wspina się na 2 500 m, nie jest już porównywany z 50 km na nizinie.",{"type":24,"tag":73,"props":1864,"children":1865},{},[1866,1874],{"type":24,"tag":110,"props":1867,"children":1868},{},[1869],{"type":24,"tag":38,"props":1870,"children":1871},{},[1872],{"type":30,"value":1873},"Poziom rywalizacji w czołówce",{"type":24,"tag":110,"props":1875,"children":1876},{},[1877],{"type":30,"value":1878},"Liczony na podstawie różnic między pierwszą dziesiątką, ważonych miejscem i czasem trwania biegu. Lepiej docenia wynik osiągnięty w bardzo mocnej stawce.",{"type":24,"tag":32,"props":1880,"children":1881},{},[1882,1884,1889],{"type":30,"value":1883},"Skąd ta zmiana? Według UTMB rosnąca różnica między elitą a resztą stawki sprawiała, że stary model ",{"type":24,"tag":38,"props":1885,"children":1886},{},[1887],{"type":30,"value":1888},"spłaszczał najlepsze wyniki",{"type":30,"value":1890},", przez co postęp biegaczy z czołówki był mniej widoczny.",{"type":24,"tag":32,"props":1892,"children":1893},{},[1894,1896,1901,1903,1908],{"type":30,"value":1895},"Wszystkie oceny i indeksy z ",{"type":24,"tag":38,"props":1897,"children":1898},{},[1899],{"type":30,"value":1900},"ostatnich pięciu lat zostały przeliczone",{"type":30,"value":1902},". Średnia zapowiedziana zmiana wynosi około ",{"type":24,"tag":38,"props":1904,"children":1905},{},[1906],{"type":30,"value":1907},"2%",{"type":30,"value":1909},": przy indeksie 550 to mniej więcej dziesięć punktów. Dla większości biegaczy zmiana jest więc marginalna. Ma znaczenie głównie dla tych, którzy są tuż na granicy kategorii dostępu, oraz dla tych, którzy często biegają w wysokich górach lub w bardzo obsadzonych biegach. Ich oceny powinny lepiej oddawać trudność. Uwzględniono też macierzyństwo: indeks elitarnych zawodniczek zostaje zamrożony.",{"type":24,"tag":32,"props":1911,"children":1912},{},[1913],{"type":30,"value":1914},"Nowy indeks zobaczysz w swoim profilu na utmb.world, w zakładce UTMB Index.",{"type":24,"tag":58,"props":1916,"children":1918},{"id":1917},"indeks-itra-historyczny-punkt-odniesienia",[1919],{"type":30,"value":1920},"Indeks ITRA: historyczny punkt odniesienia",{"type":24,"tag":32,"props":1922,"children":1923},{},[1924,1926,1931],{"type":30,"value":1925},"International Trail Running Association publikuje własny ",{"type":24,"tag":38,"props":1927,"children":1928},{},[1929],{"type":30,"value":1930},"indeks wydajności (performance index)",{"type":30,"value":1932},", również w skali 1 000 punktów. Szczyt skali odpowiada teoretycznie maksymalnemu wynikowi. Obliczenia opierają się na tych samych głównych zasadach:",{"type":24,"tag":297,"props":1934,"children":1935},{},[1936,1947,1959],{"type":24,"tag":301,"props":1937,"children":1938},{},[1939,1941,1946],{"type":30,"value":1940},"średnia ważona Twoich ",{"type":24,"tag":38,"props":1942,"children":1943},{},[1944],{"type":30,"value":1945},"5 najlepszych wyników z 36 miesięcy",{"type":30,"value":1726},{"type":24,"tag":301,"props":1948,"children":1949},{},[1950,1952,1957],{"type":30,"value":1951},"wynik zachowuje pełną wagę przez ",{"type":24,"tag":38,"props":1953,"children":1954},{},[1955],{"type":30,"value":1956},"12 miesięcy",{"type":30,"value":1958},", a potem jego wartość spada stopniowo co pół roku;",{"type":24,"tag":301,"props":1960,"children":1961},{},[1962],{"type":30,"value":1963},"indeks ogólny i indeksy dla kategorii dystansu, przy czym krótkie kategorie tracą wartość szybciej.",{"type":24,"tag":32,"props":1965,"children":1966},{},[1967],{"type":30,"value":1968},"ITRA publikuje tabelę poziomów według płci. Górne progi podniesiono w 2019 roku:",{"type":24,"tag":65,"props":1970,"children":1971},{},[1972,1991],{"type":24,"tag":69,"props":1973,"children":1974},{},[1975],{"type":24,"tag":73,"props":1976,"children":1977},{},[1978,1983,1987],{"type":24,"tag":77,"props":1979,"children":1980},{},[1981],{"type":30,"value":1982},"Poziom ITRA",{"type":24,"tag":77,"props":1984,"children":1985},{},[1986],{"type":30,"value":472},{"type":24,"tag":77,"props":1988,"children":1989},{},[1990],{"type":30,"value":1040},{"type":24,"tag":103,"props":1992,"children":1993},{},[1994,2012],{"type":24,"tag":73,"props":1995,"children":1996},{},[1997,2002,2007],{"type":24,"tag":110,"props":1998,"children":1999},{},[2000],{"type":30,"value":2001},"Elita",{"type":24,"tag":110,"props":2003,"children":2004},{},[2005],{"type":30,"value":2006},"powyżej 825",{"type":24,"tag":110,"props":2008,"children":2009},{},[2010],{"type":30,"value":2011},"powyżej 700",{"type":24,"tag":73,"props":2013,"children":2014},{},[2015,2020,2025],{"type":24,"tag":110,"props":2016,"children":2017},{},[2018],{"type":30,"value":2019},"Top elita",{"type":24,"tag":110,"props":2021,"children":2022},{},[2023],{"type":30,"value":2024},"900 i więcej",{"type":24,"tag":110,"props":2026,"children":2027},{},[2028],{"type":30,"value":2029},"775 i więcej",{"type":24,"tag":32,"props":2031,"children":2032},{},[2033],{"type":30,"value":2034},"Różnica między mężczyznami a kobietami nie jest oceną wartości: odzwierciedla statystyczny rozkład wyników w bazie ITRA. Aby porównać mężczyznę i kobietę, trzeba więc porównać ich miejsca we własnej tabeli, a nie punkty.",{"type":24,"tag":32,"props":2036,"children":2037},{},[2038,2040,2045,2047,2052],{"type":30,"value":2039},"Nie myl ",{"type":24,"tag":38,"props":2041,"children":2042},{},[2043],{"type":30,"value":2044},"indeksu ITRA",{"type":30,"value":2046}," z ",{"type":24,"tag":38,"props":2048,"children":2049},{},[2050],{"type":30,"value":2051},"punktami ITRA",{"type":30,"value":2053},". Punkty (od 0 do 6) mierzą trudność biegu, a nie Twój poziom. Przez długi czas służyły do kwalifikacji na UTMB, zanim cykl UTMB World Series przeszedł na własny system, Running Stones.",{"type":24,"tag":285,"props":2055,"children":2057},{"id":2056},"utmb-czy-itra-który-jest-właściwy",[2058],{"type":30,"value":2059},"UTMB czy ITRA: który jest „właściwy”?",{"type":24,"tag":32,"props":2061,"children":2062},{},[2063],{"type":30,"value":2064},"Oba mają wspólną historię, bo indeks wydajności powstał w 2010 roku, gdy UTMB i ITRA współpracowały. Dziś to dwa osobne systemy, z własnymi bazami biegów i własnymi ustawieniami. Twój indeks UTMB i indeks ITRA są często zbliżone, ale rzadko identyczne.",{"type":24,"tag":32,"props":2066,"children":2067},{},[2068,2070,2075,2077,2082],{"type":30,"value":2069},"W praktyce ",{"type":24,"tag":38,"props":2071,"children":2072},{},[2073],{"type":30,"value":2074},"to indeks UTMB otwiera drzwi",{"type":30,"value":2076},": losowania i pierwszeństwo zapisów na biegi cyklu UTMB World Series, a także bezpośrednie miejsca dla elity. ",{"type":24,"tag":38,"props":2078,"children":2079},{},[2080],{"type":30,"value":2081},"Indeks ITRA nadal jest bardzo popularny",{"type":30,"value":2083}," wśród organizatorów spoza cyklu i wśród biegaczy, którzy śledzą swój postęp w dłuższym okresie.",{"type":24,"tag":58,"props":2085,"children":2087},{"id":2086},"betrail-belgijska-alternatywa",[2088],{"type":30,"value":2089},"Betrail: belgijska alternatywa",{"type":24,"tag":32,"props":2091,"children":2092},{},[2093,2095,2100],{"type":30,"value":2094},"Betrail powstał w Belgii i ocenia każdy wynik na skali, która ",{"type":24,"tag":38,"props":2096,"children":2097},{},[2098],{"type":30,"value":2099},"zwykle wynosi od 20 do 100",{"type":30,"value":2101},". Zasada: porównać Twój czas z czasem wirtualnego biegacza referencyjnego, który ma wartość 100. Betrail obejmuje wiele małych biegów z Beneluksu i północnej Francji, które duże indeksy pomijają. To dobre narzędzie dla trailowców, którzy startują głównie blisko domu.",{"type":24,"tag":58,"props":2103,"children":2105},{"id":2104},"na-który-ranking-patrzeć-przy-danym-celu",[2106],{"type":30,"value":2107},"Na który ranking patrzeć przy danym celu?",{"type":24,"tag":65,"props":2109,"children":2110},{},[2111,2127],{"type":24,"tag":69,"props":2112,"children":2113},{},[2114],{"type":24,"tag":73,"props":2115,"children":2116},{},[2117,2122],{"type":24,"tag":77,"props":2118,"children":2119},{},[2120],{"type":30,"value":2121},"Twój cel",{"type":24,"tag":77,"props":2123,"children":2124},{},[2125],{"type":30,"value":2126},"Właściwy wskaźnik",{"type":24,"tag":103,"props":2128,"children":2129},{},[2130,2147,2165,2182,2206],{"type":24,"tag":73,"props":2131,"children":2132},{},[2133,2138],{"type":24,"tag":110,"props":2134,"children":2135},{},[2136],{"type":30,"value":2137},"Sprawdzić swój poziom na 10 km, w półmaratonie lub maratonie",{"type":24,"tag":110,"props":2139,"children":2140},{},[2141,2145],{"type":24,"tag":38,"props":2142,"children":2143},{},[2144],{"type":30,"value":117},{"type":30,"value":2146},": poziom odczytasz bezpośrednio z tabel powyżej",{"type":24,"tag":73,"props":2148,"children":2149},{},[2150,2155],{"type":24,"tag":110,"props":2151,"children":2152},{},[2153],{"type":30,"value":2154},"Porównać swoje 10 km z maratonem",{"type":24,"tag":110,"props":2156,"children":2157},{},[2158,2163],{"type":24,"tag":38,"props":2159,"children":2160},{},[2161],{"type":30,"value":2162},"Tabele World Athletics",{"type":30,"value":2164}," (tabele węgierskie)",{"type":24,"tag":73,"props":2166,"children":2167},{},[2168,2173],{"type":24,"tag":110,"props":2169,"children":2170},{},[2171],{"type":30,"value":2172},"Celować w OCC, CCC lub UTMB",{"type":24,"tag":110,"props":2174,"children":2175},{},[2176,2180],{"type":24,"tag":38,"props":2177,"children":2178},{},[2179],{"type":30,"value":148},{"type":30,"value":2181}," we właściwej kategorii",{"type":24,"tag":73,"props":2183,"children":2184},{},[2185,2190],{"type":24,"tag":110,"props":2186,"children":2187},{},[2188],{"type":30,"value":2189},"Śledzić swój postęp w trailu przez kilka sezonów",{"type":24,"tag":110,"props":2191,"children":2192},{},[2193,2197,2199,2204],{"type":24,"tag":38,"props":2194,"children":2195},{},[2196],{"type":30,"value":148},{"type":30,"value":2198}," lub ",{"type":24,"tag":38,"props":2200,"children":2201},{},[2202],{"type":30,"value":2203},"indeks ITRA",{"type":30,"value":2205},", patrząc na trend, a nie na dzisiejszą liczbę",{"type":24,"tag":73,"props":2207,"children":2208},{},[2209,2214],{"type":24,"tag":110,"props":2210,"children":2211},{},[2212],{"type":30,"value":2213},"Zdobywać punkty dla swojego klubu",{"type":24,"tag":110,"props":2215,"children":2216},{},[2217,2221],{"type":24,"tag":38,"props":2218,"children":2219},{},[2220],{"type":30,"value":117},{"type":30,"value":2222},", na biegach z certyfikatem i atestowaną trasą",{"type":24,"tag":58,"props":2224,"children":2226},{"id":2225},"jak-podnieść-swój-indeks",[2227],{"type":30,"value":2228},"Jak podnieść swój indeks",{"type":24,"tag":32,"props":2230,"children":2231},{},[2232],{"type":30,"value":2233},"Zasady obliczeń dają kilka konkretnych dźwigni.",{"type":24,"tag":32,"props":2235,"children":2236},{},[2237,2242],{"type":24,"tag":38,"props":2238,"children":2239},{},[2240],{"type":30,"value":2241},"Biegaj „dobrze”, a nie tylko „często”.",{"type":30,"value":2243}," Liczy się tylko pięć najlepszych biegów. Nieudany start nie psuje indeksu UTMB, bo ocena wyraźnie niższa od Twoich zwykłych wyników jest pomijana. Nie ma sensu startować seriami dla samej liczby.",{"type":24,"tag":32,"props":2245,"children":2246},{},[2247,2252],{"type":24,"tag":38,"props":2248,"children":2249},{},[2250],{"type":30,"value":2251},"Startuj co najmniej raz w roku.",{"type":30,"value":2253}," Bez wyniku w ostatnich 24 miesiącach indeks UTMB przestaje być ważny. A po 12 miesiącach wynik stopniowo traci wagę: indeks, o który nie dbasz, powoli spada.",{"type":24,"tag":32,"props":2255,"children":2256},{},[2257,2262],{"type":24,"tag":38,"props":2258,"children":2259},{},[2260],{"type":30,"value":2261},"Wybieraj biegi z pełnymi wynikami.",{"type":30,"value":2263}," Bieg jest oceniany tylko wtedy, gdy organizator przekaże użyteczny plik z wynikami i bieg ukończy wystarczająco wielu zawodników. Zanim się zapiszesz, sprawdź, czy figuruje na utmb.world lub itra.run.",{"type":24,"tag":32,"props":2265,"children":2266},{},[2267,2272],{"type":24,"tag":38,"props":2268,"children":2269},{},[2270],{"type":30,"value":2271},"Celuj we właściwą kategorię.",{"type":30,"value":2273}," Przy loterii liczy się indeks w wymaganej kategorii. Świetny wynik w 20K nie da Ci dostępu do losowania na UTMB, które wymaga indeksu 100K lub 100M.",{"type":24,"tag":32,"props":2275,"children":2276},{},[2277,2282,2284,2290,2292,2298],{"type":24,"tag":38,"props":2278,"children":2279},{},[2280],{"type":30,"value":2281},"Przygotuj się do biegu, nie do indeksu.",{"type":30,"value":2283}," Indeks nagradza wynik lepszy od tego, który przewidział dla Ciebie model. Najlepszą drogą do tego pozostaje blok treningowy zbudowany pod konkretną trasę. ",{"type":24,"tag":1615,"props":2285,"children":2287},{"href":2286},"\u002Fpredicteur-trail",[2288],{"type":30,"value":2289},"Kalkulator czasu w trailu",{"type":30,"value":2291}," poda realny czas na podstawie Twoich wyników, a nasze ",{"type":24,"tag":1615,"props":2293,"children":2295},{"href":2294},"\u002Fplans-entrainement",[2296],{"type":30,"value":2297},"plany treningowe",{"type":30,"value":2299}," dopasowują się do przewyższenia Twojego celu.",{"type":24,"tag":58,"props":2301,"children":2303},{"id":2302},"najczęstsze-pytania",[2304],{"type":30,"value":2305},"Najczęstsze pytania",{"type":24,"tag":32,"props":2307,"children":2308},{},[2309,2314,2316,2322],{"type":24,"tag":38,"props":2310,"children":2311},{},[2312],{"type":30,"value":2313},"Czy można przeliczyć indeks UTMB na poziom FFA?",{"type":30,"value":2315}," Nie. Tabele FFA porównują czas ze stałą skalą na płaskiej, atestowanej trasie. Indeks UTMB porównuje Twój czas z prognozą na trasie górskiej. Aby oszacować czas w trailu na podstawie wyniku ulicznego, skorzystaj raczej z ",{"type":24,"tag":1615,"props":2317,"children":2319},{"href":2318},"\u002Fpl\u002Fnarzedzia\u002Fkalkulator-czasu-biegu",[2320],{"type":30,"value":2321},"przelicznika ekwiwalentów",{"type":30,"value":2323}," i z kalkulatora czasu w trailu.",{"type":24,"tag":32,"props":2325,"children":2326},{},[2327,2332],{"type":24,"tag":38,"props":2328,"children":2329},{},[2330],{"type":30,"value":2331},"Mój indeks UTMB spadł po 27 kwietnia 2026, czy to normalne?",{"type":30,"value":2333}," Tak, jeśli biegałeś głównie po płaskich trasach na niskiej wysokości. Przeliczenie rozłożyło oceny na nowo według nachylenia, wysokości i poziomu stawki. Średnia zmiana wynosi około 2%, w jedną lub w drugą stronę.",{"type":24,"tag":32,"props":2335,"children":2336},{},[2337,2342],{"type":24,"tag":38,"props":2338,"children":2339},{},[2340],{"type":30,"value":2341},"Jaki poziom FFA daje maraton w 3 h 30?",{"type":30,"value":2343}," U mężczyzn seniorów 3 h 30 mieści się między D2 (3 h 26) a D3 (3 h 34): to poziom D3. U kobiet seniorek 3 h 30 jest poniżej progu IR4 (3 h 32): to poziom IR4. Masters mają osobne tabele.",{"type":24,"tag":32,"props":2345,"children":2346},{},[2347,2352],{"type":24,"tag":38,"props":2348,"children":2349},{},[2350],{"type":30,"value":2351},"Czy indeks uwzględnia DNF?",{"type":30,"value":2353}," Indeks UTMB nie: wycofanie się z biegu nie obniża Twojego indeksu.",{"type":24,"tag":2355,"props":2356,"children":2357},"hr",{},[],{"type":24,"tag":32,"props":2359,"children":2360},{},[2361],{"type":24,"tag":1565,"props":2362,"children":2363},{},[2364],{"type":30,"value":2365},"RunRun buduje Twój plan na podstawie Twoich ostatnich wyników i Twojego celu, czy chodzi o zdobycie poziomu FFA w maratonie, czy o indeks, który otwiera loterię na UTMB. 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