{"id":276,"date":"2026-08-27T02:10:07","date_gmt":"2026-08-26T22:40:07","guid":{"rendered":"https:\/\/multiadam.com\/journal\/how-to-set-running-zones\/"},"modified":"2026-10-03T15:09:27","modified_gmt":"2026-10-03T11:39:27","slug":"how-to-set-running-zones","status":"publish","type":"ma_article","link":"https:\/\/multiadam.com\/en\/journal\/how-to-set-running-zones\/","title":{"rendered":"\u0686\u0637\u0648\u0631 Zone\u0647\u0627\u06cc \u062a\u0645\u0631\u06cc\u0646\u06cc \u062e\u0648\u062f\u0645\u0627\u0646 \u0631\u0627 \u062a\u0639\u06cc\u06cc\u0646 \u06a9\u0646\u06cc\u0645\u061f"},"content":{"rendered":"<p class=\"ma-article-intro\">Zone\u0647\u0627\u06cc \u062a\u0645\u0631\u06cc\u0646\u06cc \u06a9\u0645\u06a9 \u0645\u06cc\u200c\u06a9\u0646\u0646\u062f \u0634\u062f\u062a \u062a\u0645\u0631\u06cc\u0646 \u0631\u0627 \u0627\u0632 \u062d\u0627\u0644\u062a \u062d\u062f\u0633\u06cc \u062e\u0627\u0631\u062c \u06a9\u0646\u06cc\u0645. \u0627\u0645\u0627 \u062a\u0639\u06cc\u06cc\u0646 Zone \u0641\u0642\u0637 \u0628\u0627 \u06cc\u06a9 \u0641\u0631\u0645\u0648\u0644 \u0639\u0645\u0648\u0645\u06cc\u060c \u0628\u0631\u0627\u06cc \u0647\u0645\u0647 \u062f\u0642\u06cc\u0642 \u0646\u06cc\u0633\u062a. \u0628\u0647\u062a\u0631\u06cc\u0646 \u0646\u062a\u06cc\u062c\u0647 \u0632\u0645\u0627\u0646\u06cc \u0628\u0647\u200c\u062f\u0633\u062a \u0645\u06cc\u200c\u0622\u06cc\u062f \u06a9\u0647 \u0686\u0646\u062f \u0634\u0627\u062e\u0635 \u0631\u0627 \u06a9\u0646\u0627\u0631 \u0647\u0645 \u0628\u0628\u06cc\u0646\u06cc \u0648 Zone\u0647\u0627 \u0631\u0627 \u0647\u0631 \u0627\u0632 \u06af\u0627\u0647\u06cc \u0628\u0627 \u067e\u06cc\u0634\u0631\u0641\u062a \u062e\u0648\u062f\u062a \u0628\u0647\u200c\u0631\u0648\u0632 \u06a9\u0646\u06cc.<\/p>\n<div class=\"ma-notice\"><strong>\u0646\u06a9\u062a\u0647:<\/strong> \u0627\u06cc\u0646 \u0645\u0637\u0627\u0644\u0628 \u0622\u0645\u0648\u0632\u0634\u06cc\u200c\u0627\u0646\u062f \u0648 \u062c\u0627\u06cc \u0628\u0631\u0646\u0627\u0645\u0647\u200c\u0646\u0648\u06cc\u0633\u06cc \u0641\u0631\u062f\u06cc \u0631\u0627 \u0646\u0645\u06cc\u200c\u06af\u06cc\u0631\u0646\u062f. \u0634\u062f\u062a\u060c \u062d\u062c\u0645 \u0648 \u067e\u06cc\u0634\u0631\u0648\u06cc \u062a\u0645\u0631\u06cc\u0646 \u0628\u0627\u06cc\u062f \u0628\u0627 \u0633\u0627\u0628\u0642\u0647 \u062a\u0645\u0631\u06cc\u0646\u06cc\u060c \u0647\u062f\u0641\u060c \u062e\u0648\u0627\u0628\u060c \u062a\u063a\u0630\u06cc\u0647 \u0648 \u0648\u0636\u0639\u06cc\u062a \u0628\u062f\u0646\u06cc \u0647\u0631 \u0641\u0631\u062f \u0647\u0645\u0627\u0647\u0646\u06af \u0634\u0648\u062f.<\/div>\n<h2>Zone \u0631\u0627 \u0628\u0631 \u0686\u0647 \u0627\u0633\u0627\u0633\u06cc \u0628\u0633\u0627\u0632\u06cc\u0645\u061f<\/h2>\n<p>\u0631\u0627\u06cc\u062c\u200c\u062a\u0631\u06cc\u0646 \u0631\u0648\u0634\u200c\u0647\u0627 \u0628\u0631 \u067e\u0627\u06cc\u0647 <strong>\u0636\u0631\u0628\u0627\u0646 \u0642\u0644\u0628<\/strong>\u060c <strong>Pace<\/strong>\u060c <strong>\u062a\u0648\u0627\u0646<\/strong> \u06cc\u0627 <strong>RPE<\/strong> \u0647\u0633\u062a\u0646\u062f. \u0628\u0631\u0627\u06cc \u0628\u0633\u06cc\u0627\u0631\u06cc \u0627\u0632 \u062f\u0648\u0646\u062f\u0647\u200c\u0647\u0627\u06cc \u062a\u0641\u0631\u06cc\u062d\u06cc\u060c \u062a\u0631\u06a9\u06cc\u0628 Talk Test \u0648 RPE \u0634\u0631\u0648\u0639 \u0628\u0633\u06cc\u0627\u0631 \u062e\u0648\u0628\u06cc \u0627\u0633\u062a. \u0628\u0631\u0627\u06cc \u0628\u0631\u0646\u0627\u0645\u0647\u200c\u0646\u0648\u06cc\u0633\u06cc \u062f\u0642\u06cc\u0642\u200c\u062a\u0631\u060c \u0622\u0633\u062a\u0627\u0646\u0647\u200c\u0647\u0627\u06cc \u0648\u0627\u0642\u0639\u06cc \u0628\u062f\u0646 \u0627\u0647\u0645\u06cc\u062a \u067e\u06cc\u062f\u0627 \u0645\u06cc\u200c\u06a9\u0646\u0646\u062f \u0648 \u0627\u0628\u0632\u0627\u0631\u0647\u0627\u06cc \u0622\u0632\u0645\u0627\u06cc\u0634\u06af\u0627\u0647\u06cc \u06cc\u0627 \u0641\u06cc\u0644\u062f \u062a\u0633\u062a\u200c\u0647\u0627 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u0646\u062f \u0645\u0641\u06cc\u062f \u0628\u0627\u0634\u0646\u062f.<\/p>\n<h2>\u0686\u0631\u0627 HR \u0628\u0647\u200c\u062a\u0646\u0647\u0627\u06cc\u06cc \u06a9\u0627\u0641\u06cc \u0646\u06cc\u0633\u062a\u061f<\/h2>\n<p>\u0636\u0631\u0628\u0627\u0646 \u0642\u0644\u0628 \u062a\u062d\u062a \u062a\u0623\u062b\u06cc\u0631 \u06af\u0631\u0645\u0627\u060c \u06a9\u0645\u200c\u0622\u0628\u06cc\u060c \u062e\u0648\u0627\u0628\u060c \u0627\u0633\u062a\u0631\u0633\u060c \u06a9\u0627\u0641\u0626\u06cc\u0646 \u0648 \u062e\u0633\u062a\u06af\u06cc \u0642\u0631\u0627\u0631 \u0645\u06cc\u200c\u06af\u06cc\u0631\u062f. \u0627\u06af\u0631 \u06cc\u06a9 \u0631\u0648\u0632 \u062f\u0631 Pace \u067e\u0627\u06cc\u06cc\u0646\u200c\u062a\u0631\u060c HR \u0628\u0627\u0644\u0627\u062a\u0631\u06cc \u062f\u06cc\u062f\u06cc\u060c \u0644\u0632\u0648\u0645\u0627\u064b \u0628\u0647 \u0645\u0639\u0646\u06cc \u0627\u0641\u062a \u0622\u0645\u0627\u062f\u06af\u06cc \u0646\u06cc\u0633\u062a. \u0628\u0627\u06cc\u062f \u0634\u0631\u0627\u06cc\u0637 \u0647\u0645\u0627\u0646 \u0631\u0648\u0632 \u0631\u0627 \u0628\u0631\u0631\u0633\u06cc \u06a9\u0646\u06cc. \u0628\u0647 \u0647\u0645\u06cc\u0646 \u062f\u0644\u06cc\u0644\u060c \u062b\u0628\u062a \u062d\u0633 \u062a\u0645\u0631\u06cc\u0646 \u062f\u0631 \u06a9\u0646\u0627\u0631 \u062f\u0627\u062f\u0647 \u0633\u0627\u0639\u062a \u0628\u0633\u06cc\u0627\u0631 \u0645\u0647\u0645 \u0627\u0633\u062a.<\/p>\n<h2>\u0627\u0632 Talk Test \u0648 RPE \u0686\u0637\u0648\u0631 \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u06a9\u0646\u06cc\u0645\u061f<\/h2>\n<ul>\n<li><strong>Zone \u0622\u0633\u0627\u0646:<\/strong> \u0635\u062d\u0628\u062a\u200c\u06a9\u0631\u062f\u0646 \u0645\u0645\u06a9\u0646 \u0627\u0633\u062a\u060c \u0646\u0641\u0633 \u06a9\u0646\u062a\u0631\u0644\u200c\u0634\u062f\u0647 \u0627\u0633\u062a\u060c RPE \u067e\u0627\u06cc\u06cc\u0646 \u062a\u0627 \u0645\u062a\u0648\u0633\u0637.<\/li>\n<li><strong>Zone \u0645\u06cc\u0627\u0646\u06cc \/ \u062a\u0645\u067e\u0648:<\/strong> \u0635\u062d\u0628\u062a \u0645\u062d\u062f\u0648\u062f\u062a\u0631 \u0645\u06cc\u200c\u0634\u0648\u062f\u060c \u0641\u0634\u0627\u0631 \u0645\u0634\u062e\u0635\u0627\u064b \u062d\u0633 \u0645\u06cc\u200c\u0634\u0648\u062f\u060c \u0627\u0645\u0627 \u0647\u0646\u0648\u0632 \u06a9\u0646\u062a\u0631\u0644 \u0648\u062c\u0648\u062f \u062f\u0627\u0631\u062f.<\/li>\n<li><strong>Zone \u0633\u062e\u062a \/ \u0627\u06cc\u0646\u062a\u0631\u0648\u0627\u0644:<\/strong> \u062d\u0631\u0641\u200c\u0632\u062f\u0646 \u062f\u0634\u0648\u0627\u0631 \u0645\u06cc\u200c\u0634\u0648\u062f\u060c \u062a\u0644\u0627\u0634 \u0628\u0627\u0644\u0627 \u0648 \u0645\u062f\u062a \u0646\u06af\u0647\u200c\u062f\u0627\u0631\u06cc \u06a9\u0645\u062a\u0631 \u0627\u0633\u062a.<\/li>\n<\/ul>\n<h2>Zone\u0647\u0627 \u0631\u0627 \u0647\u0631 \u0686\u0646\u062f \u0648\u0642\u062a \u06cc\u06a9\u200c\u0628\u0627\u0631 \u0628\u0647\u200c\u0631\u0648\u0632 \u06a9\u0646\u06cc\u0645\u061f<\/h2>\n<p>\u0627\u06af\u0631 \u0628\u0639\u062f \u0627\u0632 \u06cc\u06a9 \u0628\u0644\u0648\u06a9 \u062a\u0645\u0631\u06cc\u0646\u06cc \u067e\u06cc\u0634\u0631\u0641\u062a \u0645\u062d\u0633\u0648\u0633\u06cc \u062f\u0627\u0634\u062a\u0647\u200c\u0627\u06cc\u060c \u0627\u06af\u0631 Pace \u0648 HR \u0628\u0627 \u0647\u0645\u062e\u0648\u0627\u0646\u06cc \u0642\u0628\u0644\u06cc \u06a9\u0627\u0631 \u0646\u0645\u06cc\u200c\u06a9\u0646\u0646\u062f\u060c \u06cc\u0627 \u0627\u06af\u0631 \u0628\u0631\u0646\u0627\u0645\u0647 \u062c\u062f\u06cc\u062f\u06cc \u0631\u0627 \u0634\u0631\u0648\u0639 \u06a9\u0631\u062f\u0647\u200c\u0627\u06cc\u060c \u0632\u0645\u0627\u0646 \u0628\u0627\u0632\u0628\u06cc\u0646\u06cc Zone\u0647\u0627 \u0631\u0633\u06cc\u062f\u0647 \u0627\u0633\u062a. Zone\u0647\u0627 \u0627\u0628\u0632\u0627\u0631 \u062a\u0635\u0645\u06cc\u0645\u200c\u06af\u06cc\u0631\u06cc\u200c\u0627\u0646\u062f\u060c \u0646\u0647 \u0639\u062f\u062f\u0647\u0627\u06cc\u06cc \u062b\u0627\u0628\u062a \u0628\u0631\u0627\u06cc \u0647\u0645\u06cc\u0634\u0647.<\/p>\n<h2>\u062f\u0631 \u0639\u0645\u0644 \u0627\u0632 \u0627\u06cc\u0646 Zone\u0647\u0627 \u06a9\u062c\u0627 \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u0645\u06cc\u200c\u0634\u0648\u062f\u061f<\/h2>\n<p>\u0648\u0642\u062a\u06cc \u0645\u0631\u0628\u06cc \u0628\u0631\u0627\u06cc\u062a <a class=\"ma-v54-inline-guide\" href=\"https:\/\/multiadam.com\/en\/exercises\/easy-run\/\">Easy Run \u2197<\/a>\u060c <a class=\"ma-v54-inline-guide\" href=\"https:\/\/multiadam.com\/en\/exercises\/tempo-run\/\">Tempo Run \u2197<\/a> \u06cc\u0627 <a class=\"ma-v54-inline-guide\" href=\"https:\/\/multiadam.com\/en\/exercises\/interval-run\/\">Interval Run \u2197<\/a> \u0645\u06cc\u200c\u0646\u0648\u06cc\u0633\u062f\u060c \u0645\u0639\u0645\u0648\u0644\u0627\u064b \u067e\u0634\u062a \u0622\u0646 \u06cc\u06a9 Zone \u06cc\u0627 \u0645\u062d\u062f\u0648\u062f\u0647 \u0634\u062f\u062a \u0645\u0634\u062e\u0635 \u0648\u062c\u0648\u062f \u062f\u0627\u0631\u062f. \u0627\u06af\u0631 Zone\u0647\u0627 \u0631\u0627 \u062e\u0648\u0628 \u0628\u0634\u0646\u0627\u0633\u06cc\u060c \u0627\u062c\u0631\u0627\u06cc \u062c\u0644\u0633\u0647 \u0628\u0647\u200c\u0645\u0631\u0627\u062a\u0628 \u062f\u0642\u06cc\u0642\u200c\u062a\u0631 \u0645\u06cc\u200c\u0634\u0648\u062f \u0648 \u0645\u06cc\u200c\u0641\u0647\u0645\u06cc \u0686\u0631\u0627 \u06cc\u06a9 \u0631\u0648\u0632 \u0628\u0627\u06cc\u062f \u0622\u0631\u0627\u0645 \u0628\u062f\u0648\u06cc \u0648 \u0631\u0648\u0632 \u062f\u06cc\u06af\u0631 \u0641\u0634\u0627\u0631 \u0628\u06cc\u0634\u062a\u0631\u06cc \u0648\u0627\u0631\u062f \u06a9\u0646\u06cc.<\/p>\n<h2>\u0627\u0634\u062a\u0628\u0627\u0647 \u0631\u0627\u06cc\u062c<\/h2>\n<p>\u0628\u0639\u0636\u06cc \u0648\u0631\u0632\u0634\u06a9\u0627\u0631\u0627\u0646 \u0686\u0648\u0646 \u0639\u062f\u062f \u062f\u0642\u06cc\u0642\u06cc \u0631\u0648\u06cc \u0633\u0627\u0639\u062a \u0645\u06cc\u200c\u0628\u06cc\u0646\u0646\u062f\u060c \u0641\u06a9\u0631 \u0645\u06cc\u200c\u06a9\u0646\u0646\u062f \u062f\u06cc\u06af\u0631 \u0646\u06cc\u0627\u0632\u06cc \u0628\u0647 \u062a\u0648\u062c\u0647 \u0628\u0647 \u062d\u0633 \u0628\u062f\u0646 \u0646\u06cc\u0633\u062a. \u062f\u0631 \u062d\u0627\u0644\u06cc \u06a9\u0647 \u0628\u0647\u062a\u0631\u06cc\u0646 \u062a\u0635\u0645\u06cc\u0645\u200c\u0647\u0627 \u0632\u0645\u0627\u0646\u06cc \u06af\u0631\u0641\u062a\u0647 \u0645\u06cc\u200c\u0634\u0648\u0646\u062f \u06a9\u0647 \u062f\u0627\u062f\u0647 \u0648 \u0627\u062d\u0633\u0627\u0633 \u0628\u0627 \u0647\u0645 \u062a\u0641\u0633\u06cc\u0631 \u0634\u0648\u0646\u062f.<\/p>\n<h2>\u0645\u0646\u0627\u0628\u0639<\/h2>\n<ul class=\"ma-source-box\">\n<li><a href=\"https:\/\/www.trainingpeaks.com\/blog\/zone-2-training-for-endurance-athletes\/\" target=\"_blank\" rel=\"noopener noreferrer\">TrainingPeaks \u2014 Zone 2 Training<\/a><\/li>\n<li><a href=\"https:\/\/www.trainingpeaks.com\/blog\/recognizing-and-managing-the-impact-of-heart-rate-variations-on-zone-specific-training\/\" target=\"_blank\" rel=\"noopener noreferrer\">TrainingPeaks \u2014 Recognizing and Managing Heart Rate Variations<\/a><\/li>\n<\/ul>","protected":false},"excerpt":{"rendered":"<p>\u0636\u0631\u0628\u0627\u0646 \u0642\u0644\u0628\u060c Pace\u060c RPE \u0648 Talk Test\u061b \u0631\u0627\u0647\u0646\u0645\u0627\u06cc \u06a9\u0627\u0645\u0644 \u062a\u0639\u06cc\u06cc\u0646 \u0648 \u0628\u0647\u200c\u0631\u0648\u0632\u0631\u0633\u0627\u0646\u06cc Zone\u0647\u0627\u06cc \u062a\u0645\u0631\u06cc\u0646\u06cc.<\/p>","protected":false},"author":1,"featured_media":291,"template":"","ma_article_category":[77,40],"class_list":["post-276","ma_article","type-ma_article","status-publish","has-post-thumbnail","hentry","ma_article_category-training-basics","ma_article_category-running"],"_links":{"self":[{"href":"https:\/\/multiadam.com\/en\/wp-json\/wp\/v2\/ma_article\/276","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/multiadam.com\/en\/wp-json\/wp\/v2\/ma_article"}],"about":[{"href":"https:\/\/multiadam.com\/en\/wp-json\/wp\/v2\/types\/ma_article"}],"author":[{"embeddable":true,"href":"https:\/\/multiadam.com\/en\/wp-json\/wp\/v2\/users\/1"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/multiadam.com\/en\/wp-json\/wp\/v2\/media\/291"}],"wp:attachment":[{"href":"https:\/\/multiadam.com\/en\/wp-json\/wp\/v2\/media?parent=276"}],"wp:term":[{"taxonomy":"ma_article_category","embeddable":true,"href":"https:\/\/multiadam.com\/en\/wp-json\/wp\/v2\/ma_article_category?post=276"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}