Farawa Tare da SwimAnalytics

Cikakkiyar jagorar ku don bin diddigin ayyuka na iyo, gwajin CSS, da nazarin nauyin horo

Maraba Zuwa Iyo Mai Dogara Da Bayanai

SwimAnalytics yana canza ayyukan iyo zuwa fahimtar da za ku iya aiwatarwa ta amfani da Critical Swim Speed (CSS), Training Stress Score (sTSS), da ma'aunin Performance Management Chart (PMC). Wannan jagorar za ta kai ku daga saiti na farko zuwa nazarin nauyin horo na ci gaba a cikin matakai 4 masu sauƙi.

Farawa Mai Sauri (Minti 5)

1

Saukewa & Shigarwa

Saukewa SwimAnalytics daga App Store kuma ba da izini don samun damar Apple Health. App ɗin yana haɗa ayyukan iyo ta atomatik—ba a buƙatar rubutu da hannu ba.

Saukewa App →
2

Yi Gwajin CSS

Kammala jarrabawar lokaci na 400m da 200m don kafa Critical Swim Speed ku. Wannan shine tushen duk ma'auni—ba tare da CSS ba, ba za a iya ƙididdige sTSS da yankunan horo ba.

Tsarin Gwajin CSS ↓
3

Shigar da Sakamakon CSS

Shigar da lokutan 400m da 200m ku a cikin app ɗin. SwimAnalytics yana ƙididdige CSS, yankunan saurin gudu, kuma yana keɓanta duk ma'auni ga ilimin halittar ku. Sabunta kowane makonni 6-8 yayin da lafiyar jiki ke ingantawa.

4

Fara Bin Diddigin Ayyuka

Yi iyo tare da Apple Watch da app ɗin Health. SwimAnalytics yana shigo da ayyuka ta atomatik, yana ƙididdige sTSS, yana sabunta CTL/ATL/TSB, kuma yana bin diddigin ci gaba. Ba a buƙatar shigar da bayanai da hannu ba.

Cikakkiyar Tsarin Gwajin CSS

📋 Abin Da Kuke Buƙata

  • Samun tafkin ruwa: Tafki na 25m ko 50m (25yd yana yiwuwa)
  • Ƙidaya: Agogon lokaci, agogon saurin gudu, ko Apple Watch
  • Lokacin dumama: Minti 15-20 kafin gwaji
  • Warkarwa: Minti 5-10 tsakanin gwaje-gwaje
  • Ƙoƙari: Mafi girman saurin da za a iya dorewa (ba gudu mai ƙarfi ba)

⏱️ Yanayin Ranar Gwaji

  • Huta: Ba horon da yawa sa'o'i 24-48 kafin
  • Ruwa mai yawa: Da ruwa mai yawa, cin abinci na yau da kullun
  • Yanayin zafi na tafki: 26-28°C ya fi kyau (guje wa sanyi/zafi sosai)
  • Lokacin rana: Lokacin da kuke yawan yin horo da kyau
  • Kayan aiki: Iri ɗaya da horo (gilashin ido, hular, sutura)

Gwajin CSS Mataki-Da-Mataki

Dumama

Minti 15-20

400-800m iyo mai sauƙi, horarwa, da ci gaba mai haɓaka. Haɗa 2-3×50 a ƙara saurin gudu (ƙoƙari 60%, 75%, 85%). Huta minti 2-3 kafin gwaji.

Gwaji 1

Mafi Girman Ƙoƙari na 400m

Farawa ta turawa (ba tsalle ba). Yi iyo na 400m a mafi saurin gudu da za ku iya dorewa ga cikakkiyar nesa. Wannan BA gudu mai ƙarfi ba ne—ku daidaita kanku. Rubuta lokaci a cikin tsarin mm:ss (misali, 6:08).

Shawara na daidaitawa: Nufin daidai 100m splits. Na biyu 200m ya kamata ya zama ≤ na farko 200m (split mara kyau ya fi kyau).
Warkarwa

Minti 5-10

MATAKI MAI MUHIMMANCI: Iyo mai sauƙi ko cikakkiyar huta. Jira har sai bugun zuciya ya ragu ƙasa da 120 bpm kuma numfashi ya dawo gaba ɗaya. Warkarwa mara isa = CSS maras inganci.

Gwaji 2

Mafi Girman Ƙoƙari na 200m

Farawa ta turawa (ba tsalle ba). Mafi girman ƙoƙari mai dorewa don 200m. Wannan ya kamata ya ji da wahala kowane 100m fiye da 400m. Rubuta lokaci a cikin tsarin mm:ss (misali, 2:30).

Binciken ingantaccen: Saurin 200m/100m ya kamata ya zama da sauri daƙiƙa 3-6 fiye da saurin 400m/100m. Idan ba haka ba, warkarwa ba ta isa ko daidaitawa ya kasance ba daidai ba.
Sanyi

Minti 10-15

300-500m iyo mai sauƙi, miƙewa. Rubuta lokutan ku nan da nan—kada ku dogara ga ƙwaƙwalwa.

⚠️ Kurakuran Gwajin CSS Na Yau Da Kullun

  • Yin hanzari da sauri akan 400m: Yana haifar da fashewa, CSS maras inganci. Yi amfani da daidaitawa.
  • Warkarwa mara isa tsakanin gwaje-gwaje: Gajiya tana saukar da 200m, yana sanya CSS ya zama mai sauri ba daidai ba → yankuna masu wuce kima.
  • Amfani da farawa na tsalle: Yana ƙara fa'idar 0.5-1.5s, yana karkatar da ƙididdiga. Koyaushe turawa daga bango.
  • Gwaji lokacin gajiya: Nauyin horo mai nauyi sa'o'i 24-48 kafin = sakamako mara ƙarfi. Gwada lokacin sabuntawa.
  • Ba rubutawa nan da nan ba: Ƙwaƙwalwa ba ta da tabbas. Rubuta lokutan kafin sanyi.

Shigar da Sakamakon CSS a cikin SwimAnalytics

Mataki 1: Buɗe Saitunan CSS

A cikin app ɗin SwimAnalytics, je zuwa Saituna → Critical Swim Speed. Danna "Yi Gwajin CSS" ko "Sabunta CSS".

Mataki 2: Shigar da Lokuta

Shigar da lokacin 400m ku (misali, 6:08) da lokacin 200m (misali, 2:30). Yi amfani da daidai tsarin da aka nuna. Danna "Ƙididdige".

Mataki 3: Duba Sakamako

App ɗin yana nuna:

  • Saurin CSS: 0.917 m/s
  • Saurin CSS: 1:49/100m
  • Yankunan horo: Yankuna 7 keɓaɓɓu (Zone 1-7)
  • Tushen sTSS: Yanzu an kunna don duk ayyuka

Mataki 4: Ajiye & Haɗa

Danna "Ajiye CSS". App ɗin nan da nan:

  • Yana sake ƙididdige yankunan horo
  • Yana sabunta sTSS ta baya don kwanaki 90 da suka wuce
  • Yana daidaita ƙididdiga na CTL/ATL/TSB
  • Yana kunna nazarin aikin da ya danganta da yankuna

💡 Shawarar Ƙwararru: Gwajin CSS Na Tarihi

Idan kun riga kun san CSS ku daga gwaje-gwaje na baya, zaku iya shigar da waɗannan lokutan kai tsaye. Koyaya, don ingantattun sakamako, yi sabon gwaji kowane makonni 6-8. CSS ku ya kamata ya inganta (ya zama mai sauri) yayin da horo ke ci gaba.

Fahimtar Ma'auninku

Critical Swim Speed (CSS)

Me yake: Saurin iyakar aerobic ku—mafi saurin gudu da za ku iya dorewa na kusan minti 30 ba tare da gajiya ba.

Me yana nufi: CSS = 1:49/100m yana nufin za ku iya riƙe saurin 1:49 don ƙoƙarin iyaka mai dorewa.

Yadda ake amfani: Tushe don duk yankunan horo da ƙididdiga na sTSS. Sabunta kowane makonni 6-8.

Koyi CSS →

Yankunan Horo

Me suke: Kewayo 7 masu ƙarfi da suka dogara da CSS ku, daga warkarwa (Zone 1) zuwa gudu (Zone 7).

Me suke nufi: Kowane yanki yana nufin takamaiman gyare-gyaren ilimin halittar jiki (tushen aerobic, iyaka, VO₂max).

Yadda ake amfani: Bi umarnin yankuna don horo mai tsari. App ɗin yana nuna lokaci-a-cikin-yanki don kowane aiki.

Yankunan Horo →

Swimming Training Stress Score (sTSS)

Me yake: Ƙididdige damuwa na aiki yana haɗa ƙarfi da tsawon lokaci. Sa'a 1 a saurin CSS = 100 sTSS.

Me yana nufi: sTSS 50 = warkarwa mai sauƙi, sTSS 100 = matsakaici, sTSS 200+ = zama mai wuyar gaske.

Yadda ake amfani: Bin diddigin sTSS na yau da kullun/mako-mako don sarrafa nauyin horo. Nufin haɓaka sTSS 5-10 a kowane mako mafi yawa.

Jagorar sTSS →

CTL / ATL / TSB

Me suke:

  • CTL: Chronic Training Load (lafiyar jiki) - matsakaicin sTSS na kwanaki 42
  • ATL: Acute Training Load (gajiya) - matsakaicin sTSS na kwanaki 7
  • TSB: Training Stress Balance (siffar) = CTL - ATL

Yadda ake amfani: TSB mai kyau = sabo/tapered, TSB mara kyau = gajiyayye. Guje lokacin TSB = +5 zuwa +25.

📊 Burinku Na Makon Farko

Bayan shigar da CSS da kammala ayyuka 3-5:

  • Duba ƙimar sTSS: Tabbatar sun dace da fahimtar ƙoƙari (mai sauƙi ~50, matsakaici ~100, mai wuya ~150+)
  • Duba rarraba yankuna: Kuna ciyar da 60-70% a Zone 2 (tushen aerobic)?
  • Kafa tushen CTL: Matsakaicin sTSS na makon farko zai zama tushen lafiyar jiki na farko
  • Gano alamu: Waɗanne ayyuka ke haifar da mafi girman sTSS? Kuna warkarwa da isasshen?

Tafiya Ta Kullun Na Mai Amfani (Makonni 8 Na Farko)

Mako 1-2: Kafa Tushe

  • Yi gwajin CSS kuma shigar da sakamako
  • Kammala ayyuka 3-5 na horo na al'ada
  • Lura da ƙimar sTSS da rarraba yankuna
  • Kafa CTL na farko (matakin lafiyar jiki)
  • Manufa: Fahimtar ma'auni, babu canje-canje tukuna

Mako 3-4: Yi Amfani da Yankuna

  • Yi amfani da yankunan CSS a cikin tsara aikin
  • Da gangan yi iyo a Zone 2 don saiti na aerobic
  • Bin diddigin jimlar sTSS na mako-mako (nufin daidaitawa)
  • Saka idanu kan TSB (ya kamata ya zama mara kyau kaɗan = horo)
  • Manufa: Horo ta yankuna, ba ji ba

Mako 5-6: Ci Gaba Mai Yawa

  • Ƙara sTSS na mako-mako da 5-10% daga tushe
  • Ƙara zama 1 na iyaka (Zone 4) kowane mako
  • CTL ya kamata ya tashi a hankali (lafiyar jiki tana ingantawa)
  • ATL na iya haɓaka akan makonni masu wuya (al'ada)
  • Manufa: Ci gaban lafiyar jiki mai sarrafawa

Mako 7-8: Sake Gwaji & Daidaitawa

  • Yi gwajin CSS na biyu (ya kamata ya fi sauri)
  • Sabunta yankuna a cikin app (saurin gudu yana ingantawa)
  • Kwatanta CTL Mako 1 da Mako 8 (ya kamata ya zama +10-20)
  • Duba ci gaba: Lokuta suna raguwa? Ji ya fi sauƙi?
  • Manufa: Tabbatar da ingancin horo

✅ Alamomin Nasara

Bayan makonni 8 na horo mai tsari tare da SwimAnalytics, ya kamata ku ga:

  • Haɓakar CSS: 1-3% saurin CSS mai sauri (misali, 1:49 → 1:47)
  • Haɓakan CTL: +15-25 maki (misali, 30 → 50 CTL)
  • sTSS mai Daidaitawa: Jimlar mako-mako a cikin bambancin 10-15%
  • Ingantaccen daidaitawa: Rabon da ya fi daidai, ingantaccen daidaita ƙoƙari
  • Ingantaccen warkarwa: Zagayoyin TSB mai annabta (-10 zuwa +5)

Warware Matsaloli & Tambayoyi

STSS na yana kama da yawa/kaɗan don ƙoƙarin aiki

Dalili: CSS ya tsufa ko ba daidai ba.

Magani: Sake gwada CSS. Idan kun gwada lokacin gajiya ko kun daidaita ba daidai ba, CSS zai kasance ba daidai ba. Gwajin CSS mai kyau yana da muhimmanci ga duk ma'auni na ƙasa.

App ɗin yana nuna "Babu CSS da aka saita"

Dalili: Ba a kammala gwajin CSS ba ko ba a ajiye shi ba.

Magani: Je zuwa Saituna → Critical Swim Speed → Yi Gwaji. Shigar da lokutan 400m da 200m, sannan danna Ajiye.

Ayyuka ba su haɗa daga Apple Watch ba

Dalili: Ba a ba da izinin app ɗin Health ba ko ba a rarraba aikin a matsayin "Swimming" ba.

Magani: Duba Saituna → Keɓantacce → Lafiya → SwimAnalytics → Ƙyale Karanta don Ayyuka. Tabbatar nau'in aikin Apple Watch shine "Pool Swim" ko "Open Water Swim".

CTL ba ya ƙaruwa duk da horo mai daidaitawa

Dalili: Jimlar sTSS yayi ƙasa da kima ko mitar ba ta daidaita ba.

Magani: CTL shine matsakaici mai nauyi na musamman na kwanaki 42. Yana tashi a hankali. Ƙara sTSS na mako-mako da 5-10%, kuma ku ci gaba da ayyuka 4+ a kowane mako don ci gaban CTL mai daidaitawa.

Sau nawa ya kamata in sake gwada CSS?

Shawarwari: Kowane makonni 6-8 a lokacin matakan tushe/gini. Sake gwada bayan rashin lafiya, rauni, dogon hutu, ko lokacin da yankuna suke jin sauƙi/wuya akai-akai.

Zan iya amfani da SwimAnalytics don sauran nau'ikan iyo?

I, tare da iyakoki: CSS yawanci ana gwada shi a cikin freestyle. Don ayyukan IM/backstroke/breaststroke, ana ƙididdige sTSS dangane da CSS na freestyle. Yi la'akari da yin gwaje-gwaje na CSS na musamman don ƙarin daidai.

Matakan Gaba

Koyi Yankunan Horo

Fahimci yadda ake yin horo a Zone 2 (tushen aerobic), Zone 4 (iyaka), da Zone 5 (VO₂max) don takamaiman gyare-gyare.

Yankunan Horo →

Ƙididdige sTSS

Yi amfani da na'urar ƙididdigewa na sTSS kyauta don fahimtar nauyin horo kafin ku sadaukar da kai ga ayyuka.

Na'urar Ƙididdigewa na sTSS →

Shiga Cikin Ma'auni Mai Zurfi

Bincika kimiyyar da ke bayan CSS, sTSS, CTL/ATL/TSB tare da nassoshi na bincike da aka bincika.

Bincike →

Kuna shirye don fara bin diddiga?

Saukewa SwimAnalytics Kyauta

Gwaji na kwanaki 7 kyauta • Ba a buƙatar katin kiredit ba • iOS 16+