{"id":6076,"date":"2026-09-02T01:00:00","date_gmt":"2026-09-01T22:00:00","guid":{"rendered":"https:\/\/urkod.com\/?p=6076"},"modified":"2026-08-30T23:13:40","modified_gmt":"2026-08-30T20:13:40","slug":"%d9%85%d9%86%d8%a7%d8%b7%d9%82-%d8%a7%d9%84%d8%aa%d8%af%d8%b1%d9%8a%d8%a8-%d9%81%d9%8a-%d8%a7%d9%84%d8%ac%d8%b1%d9%8a","status":"publish","type":"post","link":"https:\/\/urkod.com\/en\/%d9%85%d9%86%d8%a7%d8%b7%d9%82-%d8%a7%d9%84%d8%aa%d8%af%d8%b1%d9%8a%d8%a8-%d9%81%d9%8a-%d8%a7%d9%84%d8%ac%d8%b1%d9%8a\/","title":{"rendered":"\u0645\u0646\u0627\u0637\u0642 \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0641\u064a \u0627\u0644\u062c\u0631\u064a: \u0643\u064a\u0641 \u0623\u062d\u0633\u0628 \u0645\u0646\u0627\u0637\u0642 \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u062e\u0645\u0633\u061f"},"content":{"rendered":"<p class=\"wp-block-paragraph\">\u062a\u062e\u0631\u062c \u0644\u0631\u0643\u0636\u0629 \u064a\u0641\u062a\u0631\u0636 \u0623\u0646\u0647\u0627 \u0633\u0647\u0644\u0629. \u0628\u0639\u062f \u0639\u062f\u0629 \u0643\u064a\u0644\u0648\u0645\u062a\u0631\u0627\u062a \u062a\u0646\u0638\u0631 \u0625\u0644\u0649 \u0633\u0627\u0639\u062a\u0643 \u0641\u062a\u062c\u062f \u0623\u0646\u0643 \u0641\u064a <strong>Zone 3<\/strong>\u060c \u0645\u0639 \u0623\u0646 \u0627\u0644\u062e\u0637\u0629 \u062a\u0642\u0648\u0644 \u0628\u0648\u0636\u0648\u062d \u0625\u0646 \u0627\u0644\u0645\u0637\u0644\u0648\u0628 \u0627\u0644\u064a\u0648\u0645 \u0647\u0648 <strong>Zone 2<\/strong>.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0647\u0646\u0627 \u062a\u0628\u062f\u0623 \u0627\u0644\u0623\u0633\u0626\u0644\u0629.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0647\u0644 \u064a\u062c\u0628 \u0623\u0646 \u062a\u0628\u0637\u0626\u061f \u0648\u0647\u0644 Zone 2 \u0641\u0639\u0644\u064b\u0627 \u0628\u0647\u0630\u0647 \u0627\u0644\u0623\u0647\u0645\u064a\u0629\u061f \u0648\u0645\u0627 \u0627\u0644\u0641\u0631\u0642 \u0628\u064a\u0646\u0647\u0627 \u0648\u0628\u064a\u0646 Zone 3 \u0623\u0648 Zone 4\u061f \u0648\u0627\u0644\u0623\u0647\u0645: \u0645\u0646 \u0623\u064a\u0646 \u062c\u0627\u0621\u062a \u0627\u0644\u0633\u0627\u0639\u0629 \u0628\u0647\u0630\u0647 \u0627\u0644\u062d\u062f\u0648\u062f \u0623\u0635\u0644\u064b\u0627\u061f<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0645\u0646\u0627\u0637\u0642 \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u062a\u0635\u0628\u062d \u0645\u0641\u064a\u062f\u0629 \u0639\u0646\u062f\u0645\u0627 \u062a\u0641\u0647\u0645 \u0645\u0627 \u0648\u0631\u0627\u0621 \u0627\u0644\u0623\u0631\u0642\u0627\u0645. \u0623\u0645\u0627 \u0625\u0630\u0627 \u062a\u0639\u0627\u0645\u0644\u062a \u0645\u0639\u0647\u0627 \u0643\u062e\u0645\u0633\u0629 \u0623\u0644\u0648\u0627\u0646 \u064a\u062c\u0628 \u0625\u0631\u0636\u0627\u0621 \u0627\u0644\u0633\u0627\u0639\u0629 \u0628\u0627\u0644\u0628\u0642\u0627\u0621 \u062f\u0627\u062e\u0644\u0647\u0627\u060c \u0641\u0642\u062f \u062a\u0632\u064a\u062f \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u062a\u0639\u0642\u064a\u062f\u064b\u0627 \u0628\u062f\u0644 \u0623\u0646 \u062a\u0633\u0627\u0639\u062f\u0643.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"> <strong>\u0645\u0627 \u0647\u064a \u0645\u0646\u0627\u0637\u0642 \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0641\u064a \u0627\u0644\u062c\u0631\u064a<\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">\u0645\u0646\u0627\u0637\u0642 \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0647\u064a \u0637\u0631\u064a\u0642\u0629 \u0644\u062a\u0642\u0633\u064a\u0645 <strong>\u0634\u062f\u0629 \u0627\u0644\u062c\u0647\u062f<\/strong> \u0625\u0644\u0649 \u0645\u0633\u062a\u0648\u064a\u0627\u062a.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0623\u062d\u062f \u0623\u0643\u062b\u0631 \u0627\u0644\u0646\u0645\u0627\u0630\u062c \u0627\u0633\u062a\u062e\u062f\u0627\u0645\u064b\u0627\u060c \u0648\u062e\u0635\u0648\u0635\u064b\u0627 \u0641\u064a \u0623\u062c\u0647\u0632\u0629 \u0642\u064a\u0627\u0633 \u0627\u0644\u0646\u0628\u0636 \u0648\u0627\u0644\u0633\u0627\u0639\u0627\u062a \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629\u060c \u064a\u0642\u0633\u0645 \u0627\u0644\u062c\u0647\u062f \u0625\u0644\u0649 \u062e\u0645\u0633 \u0645\u0646\u0627\u0637\u0642 \u062a\u0628\u062f\u0623 \u0645\u0646 \u0627\u0644\u0631\u0643\u0636 \u0627\u0644\u062e\u0641\u064a\u0641 \u062c\u062f\u064b\u0627 \u0648\u062a\u0646\u062a\u0647\u064a \u0628\u0627\u0644\u062c\u0647\u062f \u0627\u0644\u0642\u0631\u064a\u0628 \u0645\u0646 \u0623\u0642\u0635\u0649 \u0645\u0627 \u062a\u0633\u062a\u0637\u064a\u0639 \u062a\u0642\u062f\u064a\u0645\u0647. \u0641\u064a \u0627\u0644\u0646\u0645\u0648\u0630\u062c \u0627\u0644\u0645\u0628\u0646\u064a \u0639\u0644\u0649 \u0623\u0642\u0635\u0649 \u0645\u0639\u062f\u0644 \u0644\u0636\u0631\u0628\u0627\u062a \u0627\u0644\u0642\u0644\u0628\u060c \u062a\u0643\u0648\u0646 \u0627\u0644\u062d\u062f\u0648\u062f \u0627\u0644\u0634\u0627\u0626\u0639\u0629 50\u201360%\u060c \u062b\u0645 60\u201370%\u060c \u0648\u0635\u0648\u0644\u064b\u0627 \u0625\u0644\u0649 90\u2013100%.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0644\u0643\u0646 \u0647\u0630\u0647 \u0646\u0642\u0637\u0629 \u0645\u0647\u0645\u0629 \u0645\u0646 \u0627\u0644\u0628\u062f\u0627\u064a\u0629: <strong>\u0644\u064a\u0633\u062a \u0643\u0644 \u0623\u0646\u0638\u0645\u0629 \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u062a\u062d\u0633\u0628 \u0627\u0644\u0645\u0646\u0627\u0637\u0642 \u0628\u0627\u0644\u0637\u0631\u064a\u0642\u0629 \u0646\u0641\u0633\u0647\u0627<\/strong>.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0642\u062f \u062a\u0639\u062a\u0645\u062f \u062e\u0637\u0629 \u0639\u0644\u0649 \u0623\u0642\u0635\u0649 \u0645\u0639\u062f\u0644 \u0644\u0636\u0631\u0628\u0627\u062a \u0627\u0644\u0642\u0644\u0628\u060c \u0648\u0623\u062e\u0631\u0649 \u0639\u0644\u0649 \u0627\u062d\u062a\u064a\u0627\u0637\u064a \u0645\u0639\u062f\u0644 \u0627\u0644\u0642\u0644\u0628\u060c \u0648\u0623\u062e\u0631\u0649 \u0639\u0644\u0649 \u0639\u062a\u0628\u0629 \u0627\u0644\u0644\u0627\u0643\u062a\u0627\u062a \u0623\u0648 \u0627\u062e\u062a\u0628\u0627\u0631\u0627\u062a \u0641\u0633\u064a\u0648\u0644\u0648\u062c\u064a\u0629 \u0623\u0643\u062b\u0631 \u062f\u0642\u0629. \u0648\u0644\u0647\u0630\u0627 \u0642\u062f \u062a\u062e\u062a\u0644\u0641 Zone 2 \u0641\u064a \u0633\u0627\u0639\u062a\u0643 \u0642\u0644\u064a\u0644\u064b\u0627 \u0639\u0646 \u0627\u0644\u0623\u0631\u0642\u0627\u0645 \u0627\u0644\u062a\u064a \u064a\u0639\u0637\u064a\u0643 \u0625\u064a\u0627\u0647\u0627 \u0645\u062f\u0631\u0628 \u0623\u0648 \u062a\u0637\u0628\u064a\u0642 \u0622\u062e\u0631. \u0637\u0631\u0642 \u062a\u062d\u062f\u064a\u062f \u062d\u062f\u0648\u062f \u0627\u0644\u0634\u062f\u0629 \u0646\u0641\u0633\u0647\u0627 \u0645\u062a\u0639\u062f\u062f\u0629\u060c \u0648\u0644\u0627 \u064a\u0648\u062c\u062f \u0631\u0642\u0645 \u0648\u0627\u062d\u062f \u064a\u0635\u0644\u062d \u0644\u0643\u0644 \u0639\u062f\u0627\u0621 \u0641\u064a \u0643\u0644 \u0646\u0638\u0627\u0645.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u0643\u064a\u0641 \u0623\u062d\u0633\u0628 \u0645\u0646\u0627\u0637\u0642 \u0627\u0644\u062a\u062f\u0631\u064a\u0628\u061f<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0623\u0633\u0647\u0644 \u0637\u0631\u064a\u0642\u0629 \u062a\u0628\u062f\u0623 \u0628\u0645\u0639\u0631\u0641\u0629 <strong>\u0623\u0642\u0635\u0649 \u0645\u0639\u062f\u0644 \u0644\u0636\u0631\u0628\u0627\u062a \u0642\u0644\u0628\u0643 (<\/strong><strong>Max HR<\/strong><strong>)<\/strong>.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0625\u0630\u0627 \u0644\u0645 \u062a\u0643\u0646 \u062a\u0639\u0631\u0641\u0647 \u0645\u0646 \u0627\u062e\u062a\u0628\u0627\u0631 \u0641\u0639\u0644\u064a\u060c \u062a\u0648\u062c\u062f \u0645\u0639\u0627\u062f\u0644\u0629 \u062a\u0642\u0631\u064a\u0628\u064a\u0629 \u0645\u0634\u0647\u0648\u0631\u0629:<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>220 &#8211; \u0627\u0644\u0639\u0645\u0631<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0625\u0630\u0627 \u0643\u0627\u0646 \u0639\u0645\u0631\u0643 30 \u0639\u0627\u0645\u064b\u0627\u060c \u064a\u0635\u0628\u062d \u0627\u0644\u062a\u0642\u062f\u064a\u0631:<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>220 &#8211; 30 = 190 \u0646\u0628\u0636\u0629 \u0641\u064a \u0627\u0644\u062f\u0642\u064a\u0642\u0629.<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0648\u0645\u0646 \u0647\u0646\u0627 \u064a\u0645\u0643\u0646\u0643 \u062d\u0633\u0627\u0628 \u0627\u0644\u0645\u0646\u0627\u0637\u0642 \u0643\u0646\u0633\u0628\u0629 \u0645\u0646 190.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u062c\u0645\u0639\u064a\u0629 \u0627\u0644\u0642\u0644\u0628 \u0627\u0644\u0623\u0645\u0631\u064a\u0643\u064a\u0629 \u0646\u0641\u0633\u0647\u0627 \u062a\u0633\u062a\u062e\u062f\u0645 220 \u0646\u0627\u0642\u0635 \u0627\u0644\u0639\u0645\u0631 \u0643\u062a\u0642\u062f\u064a\u0631 \u0645\u0628\u0633\u0637 \u0644\u0623\u0642\u0635\u0649 \u0645\u0639\u062f\u0644 \u0644\u0644\u0646\u0628\u0636\u060c \u0644\u0643\u0646\u0647\u0627 \u062a\u0624\u0643\u062f \u0623\u0646 \u0647\u0630\u0647 \u0627\u0644\u0623\u0631\u0642\u0627\u0645 \u0645\u062a\u0648\u0633\u0637\u0627\u062a \u0648\u0625\u0631\u0634\u0627\u062f\u0627\u062a \u0639\u0627\u0645\u0629\u060c \u0648\u0644\u064a\u0633\u062a \u0642\u064a\u0627\u0633\u064b\u0627 \u062f\u0642\u064a\u0642\u064b\u0627 \u0644\u0643\u0644 \u0634\u062e\u0635.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0648\u0628\u0646\u0627\u0621 \u0639\u0644\u0649 \u0645\u062b\u0627\u0644\u0646\u0627 \u0627\u0644\u0633\u0627\u0628\u0642\u060c \u0633\u062a\u0643\u0648\u0646 \u0627\u0644\u0645\u0646\u0627\u0637\u0642 \u0627\u0644\u062a\u0642\u0631\u064a\u0628\u064a\u0629:<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><tbody><tr><td><strong>\u0627\u0644\u0645\u0646\u0637\u0642\u0629<\/strong><\/td><td><strong>\u0627\u0644\u0646\u0633\u0628\u0629 \u0645\u0646 \u0623\u0642\u0635\u0649 \u0646\u0628\u0636<\/strong><strong><\/strong><\/td><td><strong>\u0644\u0639\u062f\u0627\u0621<\/strong> <strong>Max HR<\/strong> <strong>\u0644\u062f\u064a\u0647 190<\/strong><strong><\/strong><\/td><\/tr><tr><td><strong>Zone 1<\/strong><\/td><td>50\u201360%<\/td><td>95\u2013114<\/td><\/tr><tr><td><strong>Zone 2<\/strong><\/td><td>60\u201370%<\/td><td>114\u2013133<\/td><\/tr><tr><td><strong>Zone 3<\/strong><\/td><td>70\u201380%<\/td><td>133\u2013152<\/td><\/tr><tr><td><strong>Zone 4<\/strong><\/td><td>80\u201390%<\/td><td>152\u2013171<\/td><\/tr><tr><td><strong>Zone 5<\/strong><\/td><td>90\u2013100%<\/td><td>171\u2013190<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">\u0647\u0630\u0627 \u064a\u0643\u0641\u064a \u0643\u0628\u062f\u0627\u064a\u0629\u060c \u062e\u0635\u0648\u0635\u064b\u0627 \u0625\u0630\u0627 \u0643\u0646\u062a \u062c\u062f\u064a\u062f\u064b\u0627 \u0639\u0644\u0649 \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0628\u0627\u0644\u0646\u0628\u0636.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0644\u0643\u0646 \u0644\u0627 \u062a\u062a\u0639\u0627\u0645\u0644 \u0645\u0639 133 \u0646\u0628\u0636\u0629 \u0645\u062b\u0644\u064b\u0627 \u0648\u0643\u0623\u0646\u0647\u0627 \u062c\u062f\u0627\u0631. \u0625\u0630\u0627 \u0623\u0635\u0628\u062d\u062a 134 \u0644\u0645 \u062a\u0646\u062a\u0642\u0644 \u0641\u062c\u0623\u0629 \u0625\u0644\u0649 \u0646\u0638\u0627\u0645 \u0645\u062e\u062a\u0644\u0641 \u062a\u0645\u0627\u0645\u064b\u0627 \u062f\u0627\u062e\u0644 \u062c\u0633\u0645\u0643.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0627\u0644\u0645\u0646\u0627\u0637\u0642 \u062a\u0633\u0627\u0639\u062f\u0646\u0627 \u0639\u0644\u0649 \u0648\u0635\u0641 \u0627\u0644\u062c\u0647\u062f\u060c \u0628\u064a\u0646\u0645\u0627 \u062c\u0633\u0645\u0643 \u064a\u0639\u0645\u0644 \u0628\u0635\u0648\u0631\u0629 \u0623\u0643\u062b\u0631 \u062a\u062f\u0631\u062c\u064b\u0627 \u0645\u0646 \u0627\u0644\u0623\u0644\u0648\u0627\u0646 \u0627\u0644\u062a\u064a \u062a\u0638\u0647\u0631 \u0639\u0644\u0649 \u0627\u0644\u0634\u0627\u0634\u0629.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u0647\u0644 \u0645\u0639\u0627\u062f\u0644\u0629 220 \u0646\u0627\u0642\u0635 \u0627\u0644\u0639\u0645\u0631 \u062f\u0642\u064a\u0642\u0629\u061f<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0644\u064a\u0633\u062a \u062f\u0642\u064a\u0642\u0629 \u0628\u0645\u0627 \u064a\u0643\u0641\u064a \u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0631\u064a\u062f \u0628\u0646\u0627\u0621 \u062a\u062f\u0631\u064a\u0628 \u0645\u062a\u0642\u062f\u0645 \u0639\u0644\u064a\u0647\u0627 \u0648\u062d\u062f\u0647\u0627.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0634\u062e\u0635\u0627\u0646 \u0641\u064a \u0627\u0644\u0639\u0645\u0631 \u0646\u0641\u0633\u0647 \u0642\u062f \u064a\u0643\u0648\u0646 \u0644\u062f\u064a\u0647\u0645\u0627 \u0623\u0642\u0635\u0649 \u0646\u0628\u0636 \u0645\u062e\u062a\u0644\u0641 \u0628\u0634\u0643\u0644 \u0648\u0627\u0636\u062d. \u0644\u0630\u0644\u0643 \u0642\u062f \u062a\u0643\u062a\u0634\u0641 \u0623\u0646 \u062d\u062f\u0648\u062f \u0627\u0644\u0633\u0627\u0639\u0629 \u0644\u0627 \u062a\u062a\u0641\u0642 \u0623\u0635\u0644\u064b\u0627 \u0645\u0639 \u0645\u0627 \u062a\u0634\u0639\u0631 \u0628\u0647 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u062c\u0631\u064a.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0625\u0630\u0627 \u0643\u0627\u0646\u062a \u0633\u0627\u0639\u062a\u0643 \u062a\u0642\u0648\u0644 \u0625\u0646\u0643 \u0641\u064a Zone 3 \u0628\u064a\u0646\u0645\u0627 \u062a\u0633\u062a\u0637\u064a\u0639 \u0627\u0644\u0631\u0643\u0636 \u0628\u0631\u0627\u062d\u0629 \u0648\u0627\u0644\u062a\u062d\u062f\u062b \u062f\u0648\u0646 \u0645\u0634\u0643\u0644\u0629 \u0644\u0641\u062a\u0631\u0629 \u0637\u0648\u064a\u0644\u0629\u060c \u0641\u0642\u062f \u062a\u0643\u0648\u0646 \u0627\u0644\u0645\u0634\u0643\u0644\u0629 \u0641\u064a <strong>\u0637\u0631\u064a\u0642\u0629 \u062d\u0633\u0627\u0628 \u0627\u0644\u0645\u0646\u0627\u0637\u0642<\/strong> \u0648\u0644\u064a\u0633 \u0641\u064a \u0631\u0643\u0636\u062a\u0643.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u064a\u0645\u0643\u0646 \u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u062a\u0642\u062f\u064a\u0631 \u0628\u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0623\u0642\u0635\u0649 \u0646\u0628\u0636 \u062a\u0645 \u062a\u0633\u062c\u064a\u0644\u0647 \u0628\u0635\u0648\u0631\u0629 \u0645\u0648\u062b\u0648\u0642\u0629 \u0623\u062b\u0646\u0627\u0621 \u062c\u0647\u062f \u0634\u062f\u064a\u062f\u060c \u0623\u0648 \u0628\u0625\u062c\u0631\u0627\u0621 \u0627\u062e\u062a\u0628\u0627\u0631 \u0645\u062e\u0635\u0635\u060c \u0648\u0641\u064a \u0627\u0644\u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0627\u0644\u0623\u0643\u062b\u0631 \u062a\u0642\u062f\u0645\u064b\u0627 \u064a\u0645\u0643\u0646 \u0627\u0644\u0627\u0639\u062a\u0645\u0627\u062f \u0639\u0644\u0649 \u0642\u064a\u0627\u0633\u0627\u062a \u0645\u062b\u0644 \u0639\u062a\u0628\u0629 \u0627\u0644\u0644\u0627\u0643\u062a\u0627\u062a \u0623\u0648 \u0627\u0644\u0627\u062e\u062a\u0628\u0627\u0631\u0627\u062a \u0627\u0644\u0645\u0639\u0645\u0644\u064a\u0629.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0623\u0645\u0627 \u0627\u062e\u062a\u0628\u0627\u0631 <strong>VO2 Max<\/strong> \u0641\u064a\u0639\u0637\u064a \u0635\u0648\u0631\u0629 \u0623\u0648\u0633\u0639 \u0639\u0646 \u0642\u062f\u0631\u062a\u0643 \u0627\u0644\u0647\u0648\u0627\u0626\u064a\u0629\u060c \u0648\u064a\u0645\u0643\u0646\u0643 \u0642\u0631\u0627\u0621\u0629 \u062a\u0641\u0627\u0635\u064a\u0644\u0647 \u0641\u064a <a href=\"https:\/\/urkod.com\/en\/%d9%85%d8%a7-%d9%87%d9%88-vo2-max\/\" data-type=\"link\" data-id=\"https:\/\/urkod.com\/%d9%85%d8%a7-%d9%87%d9%88-vo2-max\/\"><strong>\u0645\u0642\u0627\u0644<\/strong> <strong>VO2 Max<\/strong><\/a>.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Zone 1<\/strong><strong>: \u0627\u0644\u062c\u0647\u062f \u0627\u0644\u062e\u0641\u064a\u0641 \u062c\u062f\u064b\u0627<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0647\u0630\u0647 \u0627\u0644\u0645\u0646\u0637\u0642\u0629 \u062a\u0642\u0639 \u062a\u0642\u0631\u064a\u0628\u064b\u0627 \u0628\u064a\u0646 <strong>50 \u064860% \u0645\u0646 \u0623\u0642\u0635\u0649 \u0645\u0639\u062f\u0644 \u0644\u0644\u0646\u0628\u0636<\/strong> \u0641\u064a \u0646\u0645\u0648\u0630\u062c \u0627\u0644\u0645\u0646\u0627\u0637\u0642 \u0627\u0644\u062e\u0645\u0633 \u0627\u0644\u0634\u0627\u0626\u0639.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0627\u0644\u062c\u0647\u062f \u0647\u0646\u0627 \u0633\u0647\u0644 \u062c\u062f\u064b\u0627.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0642\u062f \u064a\u0643\u0648\u0646 \u0645\u0634\u064a\u064b\u0627 \u0633\u0631\u064a\u0639\u064b\u0627\u060c \u0623\u0648 \u0647\u0631\u0648\u0644\u0629 \u062e\u0641\u064a\u0641\u0629\u060c \u0623\u0648 \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0623\u0648\u0644 \u0645\u0646 \u0627\u0644\u0625\u062d\u0645\u0627\u0621. \u062a\u0633\u062a\u0637\u064a\u0639 \u0627\u0644\u062d\u062f\u064a\u062b \u0628\u0634\u0643\u0644 \u0637\u0628\u064a\u0639\u064a \u0648\u0644\u0627 \u062a\u0634\u0639\u0631 \u0628\u0623\u0646 \u0627\u0644\u062a\u0646\u0641\u0633 \u064a\u0641\u0631\u0636 \u0646\u0641\u0633\u0647 \u0639\u0644\u064a\u0643.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u064a\u0633\u062a\u062e\u062f\u0645 \u0627\u0644\u0639\u062f\u0627\u0624\u0648\u0646 \u0647\u0630\u0627 \u0627\u0644\u0645\u0633\u062a\u0648\u0649 \u0641\u064a \u0627\u0644\u0625\u062d\u0645\u0627\u0621 \u0648\u0627\u0644\u062a\u0647\u062f\u0626\u0629 \u0648\u0628\u0639\u0636 \u062d\u0635\u0635 \u0627\u0644\u0627\u0633\u062a\u0634\u0641\u0627\u0621.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0648\u0644\u0627 \u062a\u0642\u0644\u0642 \u0625\u0630\u0627 \u0643\u0627\u0646\u062a \u0628\u0639\u0636 \u0631\u0643\u0636\u0627\u062a\u0643 \u0623\u0628\u0637\u0623 \u0645\u0645\u0627 \u062a\u0639\u062a\u0642\u062f \u0623\u0646\u0647 \u00ab\u064a\u0644\u064a\u0642\u00bb \u0628\u0639\u062f\u0627\u0621. \u0644\u064a\u0633 \u0645\u0637\u0644\u0648\u0628\u064b\u0627 \u0623\u0646 \u062a\u0642\u062f\u0645 \u0631\u0642\u0645\u064b\u0627 \u0645\u062b\u064a\u0631\u064b\u0627 \u0644\u0644\u0627\u0647\u062a\u0645\u0627\u0645 \u0639\u0644\u0649 Strava \u0641\u064a \u0643\u0644 \u0645\u0631\u0629 \u062a\u062e\u0631\u062c \u0641\u064a\u0647\u0627 \u0645\u0646 \u0627\u0644\u0645\u0646\u0632\u0644.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Zone 2<\/strong><strong>: \u0627\u0644\u0631\u0643\u0636 \u0627\u0644\u0630\u064a \u062a\u0633\u062a\u0637\u064a\u0639 \u0627\u0644\u0627\u0633\u062a\u0645\u0631\u0627\u0631 \u0641\u064a\u0647<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u062a\u0642\u0639 Zone 2\u060c \u0641\u064a \u0647\u0630\u0627 \u0627\u0644\u0646\u0645\u0648\u0630\u062c\u060c \u0628\u064a\u0646 <strong>60 \u064870% \u0645\u0646 \u0623\u0642\u0635\u0649 \u0627\u0644\u0646\u0628\u0636<\/strong>.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0647\u0630\u0627 \u063a\u0627\u0644\u0628\u064b\u0627 \u0647\u0648 \u0627\u0644\u062c\u0647\u062f \u0627\u0644\u0630\u064a \u062a\u0633\u062a\u0637\u064a\u0639 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u064a\u0647 \u0644\u0641\u062a\u0631\u0629 \u0637\u0648\u064a\u0644\u0629 \u0645\u0646 \u062f\u0648\u0646 \u0623\u0646 \u062a\u062a\u062d\u0648\u0644 \u0627\u0644\u0631\u0643\u0636\u0629 \u0625\u0644\u0649 \u0627\u062e\u062a\u0628\u0627\u0631 \u062a\u062d\u0645\u0644.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0627\u0644\u062a\u0646\u0641\u0633 \u0645\u0646\u062a\u0638\u0645\u060c \u0648\u064a\u0645\u0643\u0646\u0643 \u0627\u0644\u062a\u062d\u062f\u062b \u0645\u0639 \u0634\u062e\u0635 \u0628\u062c\u0627\u0646\u0628\u0643. \u0631\u0628\u0645\u0627 \u062a\u0634\u0639\u0631 \u0623\u0646\u0643 \u062a\u0633\u062a\u0637\u064a\u0639 \u0623\u0646 \u062a\u062c\u0631\u064a \u0623\u0633\u0631\u0639\u060c \u0648\u0647\u0630\u0627 \u0637\u0628\u064a\u0639\u064a.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0627\u0644\u0643\u062b\u064a\u0631 \u0645\u0646 \u0628\u0631\u0627\u0645\u062c \u0627\u0644\u062a\u062d\u0645\u0644 \u062a\u0636\u0639 \u0642\u062f\u0631\u064b\u0627 \u0643\u0628\u064a\u0631\u064b\u0627 \u0645\u0646 \u0627\u0644\u062c\u0631\u064a \u0639\u0646\u062f \u0634\u062f\u0629 \u0645\u0646\u062e\u0641\u0636\u0629\u060c \u0644\u0623\u0646 \u0647\u0630\u0647 \u0627\u0644\u062d\u0635\u0635 \u062a\u0633\u0645\u062d \u0628\u0628\u0646\u0627\u0621 \u062d\u062c\u0645 \u062a\u062f\u0631\u064a\u0628\u064a \u0643\u0628\u064a\u0631 \u0645\u0639 \u0625\u062c\u0647\u0627\u062f \u0623\u0642\u0644 \u0645\u0646 \u0627\u0644\u062a\u062f\u0631\u064a\u0628\u0627\u062a \u0627\u0644\u0633\u0631\u064a\u0639\u0629.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0648\u0644\u0627 \u062a\u062d\u062a\u0627\u062c \u0625\u0644\u0649 \u0648\u0635\u0641 Zone 2 \u0628\u0623\u0646\u0647\u0627 \u00ab\u0627\u0644\u0645\u0646\u0637\u0642\u0629 \u0627\u0644\u0633\u062d\u0631\u064a\u0629\u00bb. \u0641\u0627\u0626\u062f\u062a\u0647\u0627 \u062a\u0623\u062a\u064a \u0645\u0646 \u0634\u064a\u0621 \u0623\u0628\u0633\u0637: \u062a\u0633\u062a\u0637\u064a\u0639 \u0623\u0646 \u062a\u062c\u0645\u0639 \u0641\u064a\u0647\u0627 \u0648\u0642\u062a\u064b\u0627 \u0648\u0645\u0633\u0627\u0641\u0629 \u0648\u062a\u0643\u0631\u0627\u0631\u064b\u0627 \u0623\u0633\u0628\u0648\u0639\u064b\u0627 \u0628\u0639\u062f \u0623\u0633\u0628\u0648\u0639 \u062f\u0648\u0646 \u0623\u0646 \u062a\u062d\u062a\u0627\u062c \u0639\u062f\u0629 \u0623\u064a\u0627\u0645 \u0644\u0644\u062a\u0639\u0627\u0641\u064a \u0645\u0646 \u0643\u0644 \u0631\u0643\u0636\u0629.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0628\u0627\u0644\u0646\u0633\u0628\u0629 \u0644\u0644\u0645\u0628\u062a\u062f\u0626\u060c \u0647\u0630\u0627 \u0642\u0631\u064a\u0628 \u0645\u0646 \u0646\u0648\u0639 \u0627\u0644\u062c\u0647\u062f \u0627\u0644\u0630\u064a \u0646\u062a\u062d\u062f\u062b \u0639\u0646\u0647 \u0623\u064a\u0636\u064b\u0627 \u0641\u064a <strong><a href=\"https:\/\/urkod.com\/en\/%d9%83%d9%8a%d9%81-%d8%aa%d8%a8%d8%af%d8%a3-%d8%a7%d9%84%d8%b1%d9%83%d8%b6-%d9%85%d9%86-%d8%a7%d9%84%d8%b5%d9%81%d8%b1%d8%9f-%d8%a7%d9%84%d8%af%d9%84%d9%8a%d9%84-%d8%a7%d9%84%d9%83%d8%a7%d9%85%d9%84\/\" data-type=\"link\" data-id=\"https:\/\/urkod.com\/%d9%83%d9%8a%d9%81-%d8%aa%d8%a8%d8%af%d8%a3-%d8%a7%d9%84%d8%b1%d9%83%d8%b6-%d9%85%d9%86-%d8%a7%d9%84%d8%b5%d9%81%d8%b1%d8%9f-%d8%a7%d9%84%d8%af%d9%84%d9%8a%d9%84-%d8%a7%d9%84%d9%83%d8%a7%d9%85%d9%84\/\">\u062f\u0644\u064a\u0644 \u0627\u0644\u062c\u0631\u064a \u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646<\/a><\/strong>.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Zone 3<\/strong><strong>: \u0623\u0633\u0631\u0639 \u0642\u0644\u064a\u0644\u064b\u0627 \u0645\u0646 \u0627\u0644\u0631\u0643\u0636 \u0627\u0644\u0633\u0647\u0644<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0628\u064a\u0646 <strong>70 \u064880% \u062a\u0642\u0631\u064a\u0628\u064b\u0627 \u0645\u0646 \u0623\u0642\u0635\u0649 \u0627\u0644\u0646\u0628\u0636<\/strong> \u062a\u062f\u062e\u0644 \u0641\u064a Zone 3 \u0648\u0641\u0642 \u0627\u0644\u0646\u0638\u0627\u0645 \u0646\u0641\u0633\u0647.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0647\u0646\u0627 \u064a\u0635\u0628\u062d \u0627\u0644\u062a\u0646\u0641\u0633 \u0623\u0648\u0636\u062d. \u0644\u0627 \u062a\u0632\u0627\u0644 \u0645\u0633\u064a\u0637\u0631\u064b\u0627 \u0639\u0644\u0649 \u0627\u0644\u062c\u0647\u062f\u060c \u0644\u0643\u0646 \u0627\u0644\u0645\u062d\u0627\u062f\u062b\u0629 \u0627\u0644\u0637\u0648\u064a\u0644\u0629 \u0623\u0635\u0628\u062d\u062a \u0623\u0642\u0644 \u0631\u0627\u062d\u0629.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Zone 3 \u0627\u0643\u062a\u0633\u0628\u062a \u0633\u0645\u0639\u0629 \u0633\u064a\u0626\u0629 \u0623\u062d\u064a\u0627\u0646\u064b\u0627 \u0644\u0623\u0646\u0647\u0627 \u062a\u0648\u0635\u0641 \u0628\u0640\u00ab\u0627\u0644\u0645\u0646\u0637\u0642\u0629 \u0627\u0644\u0631\u0645\u0627\u062f\u064a\u0629\u00bb. \u0644\u0643\u0646 \u0647\u0630\u0627 \u0627\u0644\u0648\u0635\u0641 \u064a\u062d\u062a\u0627\u062c \u0625\u0644\u0649 \u0628\u0639\u0636 \u0627\u0644\u062d\u0630\u0631.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0641\u064a Zone 3 \u0644\u064a\u0633 \u062e\u0637\u0623.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0647\u0646\u0627\u0643 \u062d\u0635\u0635 \u0648\u0623\u0647\u062f\u0627\u0641 \u062a\u0633\u062a\u0641\u064a\u062f \u0645\u0646 \u0627\u0644\u062c\u0647\u062f \u0627\u0644\u0645\u062a\u0648\u0633\u0637\u060c \u0648\u0642\u062f \u064a\u062f\u062e\u0644 \u0641\u064a\u0647\u0627 \u062c\u0632\u0621 \u0645\u0646 \u062a\u062f\u0631\u064a\u0628\u0627\u062a \u0627\u0644\u062a\u064a\u0645\u0628\u0648 \u0623\u0648 \u0627\u0644\u0631\u0643\u0636 \u0627\u0644\u0645\u0633\u062a\u0645\u0631. \u0627\u0644\u0645\u0634\u0643\u0644\u0629 \u062a\u0638\u0647\u0631 \u0639\u0646\u062f\u0645\u0627 \u064a\u062a\u062d\u0648\u0644 <strong>\u0643\u0644<\/strong> \u062a\u062f\u0631\u064a\u0628 \u064a\u0641\u062a\u0631\u0636 \u0623\u0646 \u064a\u0643\u0648\u0646 \u0633\u0647\u0644\u064b\u0627 \u0625\u0644\u0649 \u062c\u0647\u062f \u0645\u062a\u0648\u0633\u0637 \u0644\u0645\u062c\u0631\u062f \u0623\u0646\u0643 \u0644\u0627 \u062a\u062d\u0628 \u0627\u0644\u0631\u0643\u0636 \u0628\u0628\u0637\u0621.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0639\u0646\u062f\u0647\u0627 \u062a\u062d\u0635\u0644 \u0639\u0644\u0649 \u062a\u0639\u0628 \u0623\u0643\u0628\u0631 \u0641\u064a \u0627\u0644\u0623\u064a\u0627\u0645 \u0627\u0644\u0633\u0647\u0644\u0629\u060c \u0648\u0642\u062f \u062a\u0635\u0644 \u0625\u0644\u0649 \u062d\u0635\u0635 \u0627\u0644\u0633\u0631\u0639\u0629 \u0648\u0623\u0646\u062a \u0644\u0645 \u062a\u062a\u0639\u0627\u0641\u064e \u062c\u064a\u062f\u064b\u0627.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Zone 4<\/strong><strong>: \u0639\u0646\u062f\u0645\u0627 \u064a\u0635\u0628\u062d \u0627\u0644\u0643\u0644\u0627\u0645 \u0635\u0639\u0628\u064b\u0627<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u062a\u0642\u0639 Zone 4 \u062a\u0642\u0631\u064a\u0628\u064b\u0627 \u0628\u064a\u0646 <strong>80 \u064890% \u0645\u0646 \u0623\u0642\u0635\u0649 \u0627\u0644\u0646\u0628\u0636<\/strong> \u0641\u064a \u0646\u0645\u0648\u0630\u062c \u0627\u0644\u062e\u0645\u0633 \u0645\u0646\u0627\u0637\u0642.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0627\u0644\u062c\u0647\u062f \u0647\u0646\u0627 \u0645\u0631\u062a\u0641\u0639. \u0627\u0644\u062a\u0646\u0641\u0633 \u062b\u0642\u064a\u0644\u060c \u0648\u0625\u062c\u0631\u0627\u0621 \u0645\u062d\u0627\u062f\u062b\u0629 \u0637\u0628\u064a\u0639\u064a\u0629 \u0644\u064a\u0633 \u0634\u064a\u0626\u064b\u0627 \u0633\u062a\u0641\u0643\u0631 \u0641\u064a\u0647 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u062a\u0645\u0631\u064a\u0646.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0642\u062f \u062a\u062f\u062e\u0644 \u0623\u062c\u0632\u0627\u0621 \u0645\u0646 \u062a\u062f\u0631\u064a\u0628\u0627\u062a <strong>Threshold<\/strong> \u0623\u0648 \u0628\u0639\u0636 \u062a\u062f\u0631\u064a\u0628\u0627\u062a Tempo \u0627\u0644\u0642\u0648\u064a\u0629 \u0641\u064a \u0647\u0630\u0627 \u0627\u0644\u0646\u0637\u0627\u0642\u060c \u0644\u0643\u0646 \u0644\u0627 \u062a\u0641\u062a\u0631\u0636 \u0623\u0646 \u0628\u062f\u0627\u064a\u0629 Zone 4 \u0641\u064a \u0633\u0627\u0639\u062a\u0643 \u0647\u064a \u0628\u0627\u0644\u0636\u0631\u0648\u0631\u0629 \u0639\u062a\u0628\u0629 \u0627\u0644\u0644\u0627\u0643\u062a\u0627\u062a \u0627\u0644\u062d\u0642\u064a\u0642\u064a\u0629 \u0644\u062f\u064a\u0643.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0627\u0644\u0639\u062a\u0628\u0627\u062a \u0627\u0644\u0641\u0633\u064a\u0648\u0644\u0648\u062c\u064a\u0629 \u0634\u062e\u0635\u064a\u0629\u060c \u0648\u0644\u0647\u0630\u0627 \u064a\u0643\u0648\u0646 \u0627\u0644\u0627\u062e\u062a\u0628\u0627\u0631 \u0623\u0648 \u0627\u0644\u0642\u064a\u0627\u0633 \u0627\u0644\u0641\u0631\u062f\u064a \u0623\u062f\u0642 \u0645\u0646 \u062a\u0642\u0633\u064a\u0645 \u0627\u0644\u0646\u0628\u0636 \u0625\u0644\u0649 \u062e\u0645\u0633 \u0646\u0633\u0628 \u0645\u062a\u0633\u0627\u0648\u064a\u0629 \u062a\u0642\u0631\u064a\u0628\u064b\u0627.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0625\u0630\u0627 \u0623\u0631\u062f\u062a \u0641\u0647\u0645 \u0627\u0644\u0641\u0631\u0642 \u0628\u064a\u0646 \u0627\u0644\u062a\u064a\u0645\u0628\u0648 \u0648\u0627\u0644\u0639\u062a\u0628\u0629 \u0648\u0627\u0644\u0625\u0646\u062a\u0631\u0641\u0627\u0644\u060c \u0631\u0627\u062c\u0639 <strong><a href=\"https:\/\/urkod.com\/en\/%d8%a7%d9%84%d9%81%d8%b1%d9%82-%d8%a8%d9%8a%d9%86-%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d8%a7%d9%84%d8%ac%d8%b1%d9%8a\/\" data-type=\"link\" data-id=\"https:\/\/urkod.com\/%d8%a7%d9%84%d9%81%d8%b1%d9%82-%d8%a8%d9%8a%d9%86-%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d8%a7%d9%84%d8%ac%d8%b1%d9%8a\/\">\u0645\u0642\u0627\u0644 \u0623\u0646\u0648\u0627\u0639 \u062a\u062f\u0631\u064a\u0628\u0627\u062a \u0627\u0644\u062c\u0631\u064a<\/a><\/strong>.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Zone 5<\/strong><strong>: \u0627\u0644\u062c\u0647\u062f \u0627\u0644\u0639\u0627\u0644\u064a<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Zone 5 \u0647\u064a \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0623\u0639\u0644\u0649\u060c \u0648\u0639\u0627\u062f\u0629 \u0645\u0627 \u062a\u0642\u0639 \u0628\u064a\u0646 <strong>90 \u0648100% \u0645\u0646 \u0623\u0642\u0635\u0649 \u0646\u0628\u0636<\/strong> \u0641\u064a \u0627\u0644\u0646\u0638\u0627\u0645 \u0627\u0644\u0645\u0628\u0633\u0637.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0644\u0646 \u062a\u0642\u0636\u064a \u0631\u0643\u0636\u0629 \u0637\u0648\u064a\u0644\u0629 \u0643\u0627\u0645\u0644\u0629 \u0647\u0646\u0627.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0642\u062f \u062a\u0635\u0644 \u0625\u0644\u064a\u0647\u0627 \u062e\u0644\u0627\u0644 \u0628\u0639\u0636 \u0627\u0644\u062a\u0643\u0631\u0627\u0631\u0627\u062a \u0627\u0644\u0634\u062f\u064a\u062f\u0629 \u0623\u0648 \u0642\u0631\u0628 \u0646\u0647\u0627\u064a\u0629 \u062c\u0647\u062f \u0642\u0648\u064a. \u0644\u0643\u0646 \u0647\u0646\u0627\u0643 \u062a\u0641\u0635\u064a\u0644 \u0645\u0647\u0645: <strong>\u0627\u0644\u0646\u0628\u0636 \u0644\u0627 \u064a\u0631\u062a\u0641\u0639 \u0641\u0648\u0631\u064b\u0627<\/strong>.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0625\u0630\u0627 \u0631\u0643\u0636\u062a Sprint \u0644\u0645\u062f\u0629 10 \u0623\u0648 15 \u062b\u0627\u0646\u064a\u0629\u060c \u0641\u0642\u062f \u064a\u0646\u062a\u0647\u064a \u0627\u0644\u0633\u0628\u0631\u0646\u062a \u0642\u0628\u0644 \u0623\u0646 \u062a\u0644\u062d\u0642 \u0642\u0631\u0627\u0621\u0629 \u0627\u0644\u0646\u0628\u0636 \u0628\u0627\u0644\u062c\u0647\u062f \u0627\u0644\u0630\u064a \u0628\u0630\u0644\u062a\u0647. \u0648\u0644\u0647\u0630\u0627 \u0644\u0627 \u064a\u0643\u0648\u0646 \u0645\u0639\u062f\u0644 \u0636\u0631\u0628\u0627\u062a \u0627\u0644\u0642\u0644\u0628 \u0623\u0641\u0636\u0644 \u0645\u0642\u064a\u0627\u0633 \u0644\u0643\u0644 \u062a\u062f\u0631\u064a\u0628 \u0642\u0635\u064a\u0631 \u0648\u0633\u0631\u064a\u0639.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0641\u064a \u062a\u062f\u0631\u064a\u0628\u0627\u062a \u0643\u0647\u0630\u0647\u060c \u062a\u0643\u0648\u0646 \u0627\u0644\u0633\u0631\u0639\u0629 \u0648\u0625\u062d\u0633\u0627\u0633\u0643 \u0628\u0627\u0644\u062c\u0647\u062f \u0648\u0637\u0628\u064a\u0639\u0629 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0623\u0643\u062b\u0631 \u0641\u0627\u0626\u062f\u0629 \u0645\u0646 \u0645\u062d\u0627\u0648\u0644\u0629 \u0625\u062c\u0628\u0627\u0631 \u0633\u0627\u0639\u062a\u0643 \u0639\u0644\u0649 \u0627\u0644\u062f\u062e\u0648\u0644 \u0641\u064a Zone 5.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u0627\u0644\u062c\u0633\u0645 \u0644\u0627 \u064a\u062e\u062a\u0627\u0631 \u0627\u0644\u062f\u0647\u0648\u0646 \u0623\u0648 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0628\u0632\u0631<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0645\u0646 \u0627\u0644\u062a\u0641\u0633\u064a\u0631\u0627\u062a \u0627\u0644\u0634\u0627\u0626\u0639\u0629 \u0644\u0645\u0646\u0627\u0637\u0642 \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0623\u0646 Zone 2 \u00ab\u062a\u062d\u0631\u0642 \u0627\u0644\u062f\u0647\u0648\u0646\u00bb \u0628\u064a\u0646\u0645\u0627 \u0627\u0644\u0645\u0646\u0627\u0637\u0642 \u0627\u0644\u0639\u0627\u0644\u064a\u0629 \u00ab\u062a\u062d\u0631\u0642 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a\u00bb.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0647\u0630\u0647 \u0637\u0631\u064a\u0642\u0629 \u0645\u0628\u0633\u0637\u0629 \u0623\u0643\u062b\u0631 \u0645\u0646 \u0627\u0644\u0644\u0627\u0632\u0645.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u062c\u0633\u0645\u0643 \u064a\u0633\u062a\u062e\u062f\u0645 \u0645\u0632\u064a\u062c\u064b\u0627 \u0645\u0646 \u0627\u0644\u062f\u0647\u0648\u0646 \u0648\u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0644\u0625\u0646\u062a\u0627\u062c \u0627\u0644\u0637\u0627\u0642\u0629\u060c \u0648\u062a\u062a\u063a\u064a\u0631 <strong>\u0646\u0633\u0628\u0629 \u0627\u0644\u0627\u0639\u062a\u0645\u0627\u062f \u0639\u0644\u0649 \u0643\u0644 \u0645\u0646\u0647\u0645\u0627<\/strong> \u0645\u0639 \u0627\u0631\u062a\u0641\u0627\u0639 \u0623\u0648 \u0627\u0646\u062e\u0641\u0627\u0636 \u0634\u062f\u0629 \u0627\u0644\u062a\u0645\u0631\u064a\u0646.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0639\u0646\u062f \u0627\u0644\u062c\u0647\u062f \u0627\u0644\u0645\u0646\u062e\u0641\u0636 \u062a\u0633\u062a\u0637\u064a\u0639 \u0627\u0644\u062f\u0647\u0648\u0646 \u0627\u0644\u0645\u0633\u0627\u0647\u0645\u0629 \u0628\u0646\u0633\u0628\u0629 \u0623\u0643\u0628\u0631\u060c \u0648\u0645\u0639 \u0627\u0631\u062a\u0641\u0627\u0639 \u0627\u0644\u0634\u062f\u0629 \u064a\u0632\u062f\u0627\u062f \u0627\u0644\u0627\u0639\u062a\u0645\u0627\u062f \u0639\u0644\u0649 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0644\u0623\u0646\u0647\u0627 \u062a\u0633\u062a\u0637\u064a\u0639 \u062a\u0648\u0641\u064a\u0631 \u0627\u0644\u0637\u0627\u0642\u0629 \u0628\u0633\u0631\u0639\u0629 \u0623\u0643\u0628\u0631.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0644\u0643\u0646 \u0644\u0627 \u062a\u0648\u062c\u062f \u0644\u062d\u0638\u0629 \u062a\u0639\u0628\u0631 \u0641\u064a\u0647\u0627 \u0645\u0646 Zone 2 \u0625\u0644\u0649 Zone 3 \u0641\u064a\u062a\u0648\u0642\u0641 \u062c\u0633\u0645\u0643 \u0641\u062c\u0623\u0629 \u0639\u0646 \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0627\u0644\u062f\u0647\u0648\u0646.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0648\u0647\u0630\u0627 \u0645\u062b\u0627\u0644 \u0622\u062e\u0631 \u0639\u0644\u0649 \u0623\u0646 \u0627\u0644\u0645\u0646\u0627\u0637\u0642 \u062d\u062f\u0648\u062f \u0639\u0645\u0644\u064a\u0629 \u0644\u0644\u062a\u062f\u0631\u064a\u0628\u060c \u0648\u0644\u064a\u0633\u062a \u062c\u062f\u0631\u0627\u0646\u064b\u0627 \u0641\u0633\u064a\u0648\u0644\u0648\u062c\u064a\u0629 \u062d\u0642\u064a\u0642\u064a\u0629.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u0644\u0645\u0627\u0630\u0627 \u064a\u0631\u062a\u0641\u0639 \u0627\u0644\u0646\u0628\u0636 \u0631\u063a\u0645 \u0623\u0646 \u0633\u0631\u0639\u062a\u064a \u0644\u0645 \u062a\u062a\u063a\u064a\u0631\u061f<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0642\u062f \u062a\u0628\u062f\u0623 \u0631\u0643\u0636\u0629 \u0637\u0648\u064a\u0644\u0629 \u0639\u0646\u062f Zone 2\u060c \u0648\u062a\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0627\u0644\u0633\u0631\u0639\u0629 \u0646\u0641\u0633\u0647\u0627\u060c \u062b\u0645 \u062a\u062c\u062f \u0646\u0641\u0633\u0643 \u0628\u0639\u062f 45 \u062f\u0642\u064a\u0642\u0629 \u0641\u064a Zone 3.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0647\u0630\u0627 \u0637\u0628\u064a\u0639\u064a \u0641\u064a \u0638\u0631\u0648\u0641 \u0643\u062b\u064a\u0631\u0629\u060c \u0648\u064a\u0635\u0628\u062d \u0623\u0648\u0636\u062d \u062e\u0635\u0648\u0635\u064b\u0627 \u0645\u0639 \u0627\u0644\u062d\u0631\u0627\u0631\u0629.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0645\u0639\u062f\u0644 \u0627\u0644\u0646\u0628\u0636 \u0644\u0627 \u064a\u0633\u062a\u062c\u064a\u0628 \u0644\u0644\u0633\u0631\u0639\u0629 \u0641\u0642\u0637. \u064a\u062a\u0623\u062b\u0631 \u0623\u064a\u0636\u064b\u0627 \u0628\u0627\u0644\u062d\u0631\u060c \u0648\u0645\u062f\u0629 \u0627\u0644\u062c\u0647\u062f\u060c \u0648\u062d\u0627\u0644\u0629 \u0627\u0644\u062a\u0631\u0637\u064a\u0628\u060c \u0648\u0627\u0644\u062a\u0639\u0628\u060c \u0648\u0642\u0644\u0629 \u0627\u0644\u0646\u0648\u0645 \u0648\u0639\u0648\u0627\u0645\u0644 \u0623\u062e\u0631\u0649.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0644\u0630\u0644\u0643 \u0642\u062f \u062a\u0635\u0628\u062d \u0627\u0644\u0633\u0631\u0639\u0629 \u0646\u0641\u0633\u0647\u0627 \u0623\u0635\u0639\u0628 \u0639\u0644\u0649 \u062c\u0633\u0645\u0643 \u0645\u0639 \u0627\u0633\u062a\u0645\u0631\u0627\u0631 \u0627\u0644\u0631\u0643\u0636\u0629.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0625\u0630\u0627 \u0643\u0627\u0646 \u0627\u0644\u0647\u062f\u0641 \u0645\u0646 \u0627\u0644\u062d\u0635\u0629 \u0623\u0646 \u062a\u0628\u0642\u0649 \u0639\u0646\u062f \u062c\u0647\u062f \u0633\u0647\u0644\u060c \u0641\u0644\u064a\u0633 \u0645\u0646 \u0627\u0644\u0645\u0646\u0637\u0642\u064a \u062f\u0627\u0626\u0645\u064b\u0627 \u0623\u0646 \u062a\u062a\u0645\u0633\u0643 \u0628\u0627\u0644\u0640Pace \u0646\u0641\u0633\u0647 \u0641\u0642\u0637 \u0644\u0623\u0646\u0647 \u0643\u0627\u0646 \u0645\u0646\u0627\u0633\u0628\u064b\u0627 \u0641\u064a \u0623\u0648\u0644 \u0646\u0635\u0641 \u0633\u0627\u0639\u0629.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u064a\u0645\u0643\u0646\u0643 \u0642\u0631\u0627\u0621\u0629 \u0634\u0631\u062d \u0647\u0630\u0647 \u0627\u0644\u0638\u0627\u0647\u0631\u0629 \u0628\u0627\u0644\u062a\u0641\u0635\u064a\u0644 \u0641\u064a <strong><a href=\"https:\/\/urkod.com\/en\/%d9%84%d9%85%d8%a7%d8%b0%d8%a7-%d9%8a%d8%b1%d8%aa%d9%81%d8%b9-%d9%86%d8%a8%d8%b6%d9%83\/\" data-type=\"link\" data-id=\"https:\/\/urkod.com\/%d9%84%d9%85%d8%a7%d8%b0%d8%a7-%d9%8a%d8%b1%d8%aa%d9%81%d8%b9-%d9%86%d8%a8%d8%b6%d9%83\/\">\u0645\u0642\u0627\u0644 \u0644\u0645\u0627\u0630\u0627 \u064a\u0631\u062a\u0641\u0639 \u0646\u0628\u0636\u0643 \u0631\u063a\u0645 \u062b\u0628\u0627\u062a \u0627\u0644\u0633\u0631\u0639\u0629\u061f<\/a><\/strong>.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u0647\u0644 \u064a\u062c\u0628 \u0623\u0646 \u064a\u0643\u0648\u0646 80% \u0645\u0646 \u062a\u062f\u0631\u064a\u0628\u064a \u0641\u064a<\/strong> <strong>Zone 2<\/strong><strong>?<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0633\u062a\u0633\u0645\u0639 \u0643\u062b\u064a\u0631\u064b\u0627 \u0639\u0646 \u0642\u0627\u0639\u062f\u0629 <strong>80\/20<\/strong>: \u0646\u062d\u0648 80% \u0645\u0646 \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0633\u0647\u0644 \u064820% \u0623\u0643\u062b\u0631 \u0634\u062f\u0629.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0647\u0630\u0647 \u0627\u0644\u0641\u0643\u0631\u0629 \u062c\u0627\u0621\u062a \u0628\u062f\u0631\u062c\u0629 \u0643\u0628\u064a\u0631\u0629 \u0645\u0646 \u0645\u0644\u0627\u062d\u0638\u0629 \u0643\u064a\u0641\u064a\u0629 \u062a\u0648\u0632\u064a\u0639 \u0631\u064a\u0627\u0636\u064a\u064a \u0627\u0644\u062a\u062d\u0645\u0644 \u0630\u0648\u064a \u0627\u0644\u0645\u0633\u062a\u0648\u0649 \u0627\u0644\u0639\u0627\u0644\u064a \u0644\u062a\u062f\u0631\u064a\u0628\u0627\u062a\u0647\u0645\u060c \u062d\u064a\u062b \u064a\u0638\u0647\u0631 \u0644\u062f\u064a\u0647\u0645 \u062d\u062c\u0645 \u0643\u0628\u064a\u0631 \u0645\u0646 \u0627\u0644\u0639\u0645\u0644 \u0645\u0646\u062e\u0641\u0636 \u0627\u0644\u0634\u062f\u0629 \u0648\u0646\u0633\u0628\u0629 \u0623\u0635\u063a\u0631 \u0645\u0646 \u0627\u0644\u0639\u0645\u0644 \u0627\u0644\u0623\u0643\u062b\u0631 \u0634\u062f\u0629. \u0644\u0643\u0646 \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a \u0627\u0644\u062d\u062f\u064a\u062b\u0629 \u0627\u0644\u062a\u064a \u0642\u0627\u0631\u0646\u062a \u0623\u0646\u0645\u0627\u0637 \u062a\u0648\u0632\u064a\u0639 \u0627\u0644\u0634\u062f\u0629 \u0644\u0627 \u062a\u062c\u0639\u0644 80\/20 \u0648\u0635\u0641\u0629 \u0625\u0644\u0632\u0627\u0645\u064a\u0629 \u062a\u062a\u0641\u0648\u0642 \u062f\u0627\u0626\u0645\u064b\u0627 \u0639\u0644\u0649 \u0643\u0644 \u062a\u0648\u0632\u064a\u0639 \u0622\u062e\u0631 \u0648\u0644\u0643\u0644 \u0645\u0633\u062a\u0648\u0649 \u0645\u0646 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u064a\u0646.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0628\u0627\u0644\u0646\u0633\u0628\u0629 \u0644\u0644\u0639\u062f\u0627\u0621 \u0627\u0644\u0639\u0627\u062f\u064a\u060c \u0627\u0644\u0631\u0633\u0627\u0644\u0629 \u0627\u0644\u0645\u0641\u064a\u062f\u0629 \u0623\u0628\u0633\u0637:<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u0627\u062c\u0639\u0644 \u0645\u0639\u0638\u0645 \u0631\u0643\u0636\u0643 \u0645\u0631\u064a\u062d\u064b\u0627\u060c \u0648\u0644\u0627 \u062a\u062c\u0639\u0644 \u0643\u0644 \u064a\u0648\u0645 \u064a\u0648\u0645\u064b\u0627 \u0635\u0639\u0628\u064b\u0627.<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0627\u0644\u0646\u0633\u0628\u0629 \u0627\u0644\u0641\u0639\u0644\u064a\u0629 \u0633\u062a\u062a\u063a\u064a\u0631 \u0628\u062d\u0633\u0628 \u0639\u062f\u062f \u0623\u064a\u0627\u0645 \u0627\u0644\u062a\u062f\u0631\u064a\u0628\u060c \u0648\u0627\u0644\u0647\u062f\u0641\u060c \u0648\u0627\u0644\u062e\u0628\u0631\u0629\u060c \u0648\u0642\u0631\u0628 \u0627\u0644\u0633\u0628\u0627\u0642\u060c \u0648\u0642\u062f\u0631\u062a\u0643 \u0639\u0644\u0649 \u0627\u0644\u0627\u0633\u062a\u0634\u0641\u0627\u0621.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u0645\u0627\u0630\u0627 \u0623\u0641\u0639\u0644 \u0625\u0630\u0627 \u0643\u0627\u0646\u062a \u0645\u0646\u0627\u0637\u0642 \u0633\u0627\u0639\u062a\u064a \u062a\u0628\u062f\u0648 \u062e\u0627\u0637\u0626\u0629\u061f<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0642\u0628\u0644 \u0623\u0646 \u062a\u063a\u064a\u0631 \u0637\u0631\u064a\u0642\u0629 \u0631\u0643\u0636\u0643 \u0643\u0644\u0647\u0627\u060c \u062a\u062d\u0642\u0642 \u0645\u0646 \u0627\u0644\u0631\u0642\u0645 \u0627\u0644\u0630\u064a \u062a\u0633\u062a\u062e\u062f\u0645\u0647 \u0627\u0644\u0633\u0627\u0639\u0629 \u0643\u0640Max HR.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0625\u0630\u0627 \u0623\u062f\u062e\u0644\u062a \u0639\u0645\u0631\u0643 \u0648\u0627\u0639\u062a\u0645\u062f \u0627\u0644\u062c\u0647\u0627\u0632 \u0639\u0644\u0649 \u062a\u0642\u062f\u064a\u0631 \u0639\u0627\u0645\u060c \u0641\u0642\u062f \u0644\u0627 \u062a\u0643\u0648\u0646 \u0627\u0644\u0645\u0646\u0627\u0637\u0642 \u0645\u0646\u0627\u0633\u0628\u0629 \u0644\u0643 \u062a\u0645\u0627\u0645\u064b\u0627.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0627\u0633\u0623\u0644 \u0646\u0641\u0633\u0643 \u0623\u064a\u0636\u064b\u0627:<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0647\u0644 \u0627\u0644\u0631\u0643\u0636 \u0627\u0644\u0630\u064a \u062a\u0635\u0641\u0647 \u0627\u0644\u0633\u0627\u0639\u0629 \u0628\u0623\u0646\u0647 Zone 2 \u064a\u0628\u062f\u0648 \u0641\u0639\u0644\u064b\u0627 \u0645\u0631\u064a\u062d\u064b\u0627\u061f \u0647\u0644 \u064a\u0645\u0643\u0646\u0643 \u0627\u0644\u062a\u062d\u062f\u062b \u0623\u062b\u0646\u0627\u0621\u0647\u061f \u0647\u0644 \u062a\u0633\u062a\u0637\u064a\u0639 \u0627\u0644\u0627\u0633\u062a\u0645\u0631\u0627\u0631 \u0628\u0647\u0630\u0647 \u0627\u0644\u0634\u062f\u0629 \u0644\u0641\u062a\u0631\u0629 \u0637\u0648\u064a\u0644\u0629\u061f<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0627\u0644\u0646\u0628\u0636 \u0623\u062f\u0627\u0629 \u0645\u0641\u064a\u062f\u0629 \u062c\u062f\u064b\u0627\u060c \u0644\u0643\u0646\u0647 \u064a\u0639\u0645\u0644 \u0628\u0634\u0643\u0644 \u0623\u0641\u0636\u0644 \u0639\u0646\u062f\u0645\u0627 \u062a\u062c\u0645\u0639\u0647 \u0645\u0639 <strong>\u0625\u062d\u0633\u0627\u0633\u0643 \u0628\u0627\u0644\u062c\u0647\u062f \u0648\u0627\u0644\u0633\u0631\u0639\u0629 \u0648\u0637\u0628\u064a\u0639\u0629 \u0627\u0644\u062d\u0635\u0629<\/strong>.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0625\u0630\u0627 \u0643\u0627\u0646\u062a \u0627\u0644\u0623\u0631\u0642\u0627\u0645 \u0648\u0627\u0644\u0634\u0639\u0648\u0631 \u0645\u062a\u0646\u0627\u0642\u0636\u064a\u0646 \u0628\u0627\u0633\u062a\u0645\u0631\u0627\u0631\u060c \u0641\u0642\u062f \u064a\u0643\u0648\u0646 \u0627\u0644\u0648\u0642\u062a \u0642\u062f \u062d\u0627\u0646 \u0644\u0625\u0639\u0627\u062f\u0629 \u0636\u0628\u0637 \u0645\u0646\u0627\u0637\u0642\u0643 \u0628\u062f\u0644 \u0623\u0646 \u062a\u062d\u0627\u0648\u0644 \u0625\u062c\u0628\u0627\u0631 \u062c\u0633\u0645\u0643 \u0639\u0644\u0649 \u0645\u0637\u0627\u0628\u0642\u0629 \u0625\u0639\u062f\u0627\u062f \u0627\u0641\u062a\u0631\u0627\u0636\u064a.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u0627\u0644\u0645\u0646\u0627\u0637\u0642 \u062a\u062e\u0628\u0631\u0643 \u0628\u0634\u062f\u0629 \u0627\u0644\u062a\u062f\u0631\u064a\u0628\u060c \u0644\u0627 \u0628\u062c\u0648\u062f\u062a\u0647<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0647\u062f\u0641 \u0645\u0646\u0627\u0637\u0642 \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0644\u064a\u0633 \u0623\u0646 \u062a\u0642\u0636\u064a \u0627\u0644\u0631\u0643\u0636\u0629 \u0643\u0644\u0647\u0627 \u062a\u0646\u0638\u0631 \u0625\u0644\u0649 \u0645\u0639\u0635\u0645\u0643.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0642\u0628\u0644 \u0623\u0646 \u062a\u0628\u062f\u0623\u060c \u0627\u0639\u0631\u0641 \u0627\u0644\u0645\u0637\u0644\u0648\u0628 \u0645\u0646 \u0627\u0644\u062d\u0635\u0629.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0625\u0630\u0627 \u0643\u0627\u0646\u062a \u0631\u0643\u0636\u0629 \u0633\u0647\u0644\u0629\u060c \u0627\u062c\u0639\u0644\u0647\u0627 \u0633\u0647\u0644\u0629. \u0625\u0630\u0627 \u0643\u0627\u0646 \u0644\u062f\u064a\u0643 Tempo \u0623\u0648 Interval\u060c \u0627\u0631\u0641\u0639 \u0627\u0644\u062c\u0647\u062f \u0628\u0627\u0644\u0637\u0631\u064a\u0642\u0629 \u0627\u0644\u062a\u064a \u064a\u062a\u0637\u0644\u0628\u0647\u0627 \u0627\u0644\u062a\u062f\u0631\u064a\u0628. \u0648\u0625\u0630\u0627 \u062a\u063a\u064a\u0631 \u0627\u0644\u0637\u0642\u0633 \u0623\u0648 \u0643\u0646\u062a \u0645\u062a\u0639\u0628\u064b\u0627\u060c \u0627\u0633\u0645\u062d \u0644\u0644\u0633\u0631\u0639\u0629 \u0628\u0623\u0646 \u062a\u062a\u063a\u064a\u0631 \u0628\u062f\u0644 \u0645\u0637\u0627\u0631\u062f\u0629 \u0631\u0642\u0645 \u0644\u0627 \u064a\u0646\u0627\u0633\u0628 \u064a\u0648\u0645\u0643.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0628\u0639\u062f \u0641\u062a\u0631\u0629\u060c \u0633\u062a\u062c\u062f \u0623\u0646\u0643 \u062a\u0633\u062a\u0637\u064a\u0639 \u062a\u0642\u062f\u064a\u0631 \u0627\u0644\u0643\u062b\u064a\u0631 \u0645\u0646 \u0647\u0630\u0647 \u0627\u0644\u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0645\u0646 \u062a\u0646\u0641\u0633\u0643 \u0648\u0634\u0639\u0648\u0631\u0643 \u062d\u062a\u0649 \u0642\u0628\u0644 \u0623\u0646 \u062a\u0646\u0638\u0631 \u0625\u0644\u0649 \u0627\u0644\u0633\u0627\u0639\u0629.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0648\u0639\u0646\u062f\u0647\u0627 \u062a\u0635\u0628\u062d \u0627\u0644\u0645\u0646\u0627\u0637\u0642 \u0645\u0641\u064a\u062f\u0629 \u0641\u0639\u0644\u064b\u0627: <strong>\u062a\u0624\u0643\u062f \u0645\u0627 \u064a\u062d\u062f\u062b \u0641\u064a \u062a\u062f\u0631\u064a\u0628\u0643 \u0628\u062f\u0644 \u0623\u0646 \u062a\u062f\u064a\u0631\u0647 \u0628\u062f\u0644\u064b\u0627 \u0639\u0646\u0643.<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Would you like to see every new article as soon as it's published?<\/strong><strong><br><\/strong>Join our WhatsApp channel, where every new article is posted immediately as soon as it's published.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Would you prefer a monthly summary instead?<\/strong><strong><br><\/strong>Subscribe to the monthly Urkod newsletter to get a comprehensive and carefully curated overview of its most important articles and everything that matters to Arab runners.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\ud83d\udcf1 &nbsp;<a href=\"https:\/\/whatsapp.com\/channel\/0029VbDNihD0G0Xjqo6tnj0X\" target=\"_blank\" rel=\"noopener\">WhatsApp Channel Link<\/a><br>\ud83d\udce9 &nbsp;<a href=\"https:\/\/urkod.com\/en\/newsletter\/\">Newsletter Link<\/a><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">See also:<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><a href=\"https:\/\/urkod.com\/en\/%d9%85%d8%ad%d9%85%d8%af-%d8%a7%d9%84%d8%b9%d8%a7%d8%b5%d9%8a\/\">\u0645\u062d\u0645\u062f \u0627\u0644\u0639\u0627\u0635\u064a \u0645\u0646 \u0642\u064a\u0648\u062f \u0627\u0644\u0623\u0633\u0631 \u0625\u0644\u0649 \u0645\u0646\u0635\u0627\u062a \u0627\u0644\u062a\u062a\u0648\u064a\u062c &#8211; Urkod<\/a><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><a href=\"https:\/\/urkod.com\/en\/%d9%86%d8%b5%d9%81-%d9%85%d8%a7%d8%b1%d8%a7%d8%ab%d9%88%d9%86-%d8%a7%d9%84%d8%a3%d9%87%d8%b1%d8%a7%d9%85%d8%a7%d8%aa-2026\/\">2026 Pyramids Half Marathon: Run Through 5,000 Years of History \u2013 Urkod<\/a><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><a href=\"https:\/\/urkod.com\/en\/%d8%af%d9%84%d9%8a%d9%84-%d8%a7%d9%84%d9%81%d9%88%d9%85-%d8%b1%d9%88%d9%84%d8%b1-%d9%84%d9%84%d8%b9%d8%af%d9%91%d8%a7%d8%a6%d9%8a%d9%86\/\">\u062f\u0644\u064a\u0644 \u0627\u0644\u0641\u0648\u0645 \u0631\u0648\u0644\u0631 \u0644\u0644\u0639\u062f\u0651\u0627\u0626\u064a\u0646 &#8211; Urkod<\/a><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u062f\u0644\u064a\u0644 <a href=\"https:\/\/urkod.com\/en\/%d8%af%d9%84%d9%8a%d9%84-%d9%85%d8%ac%d9%85%d9%88%d8%b9%d8%a7%d8%aa-%d8%a7%d9%84%d8%ac%d8%b1%d9%8a\/\">Running Groups<\/a><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><a href=\"https:\/\/urkod.com\/en\/%d8%af%d9%84%d9%8a%d9%84-%d9%85%d8%ac%d9%85%d9%88%d8%b9%d8%a7%d8%aa-%d8%a7%d9%84%d8%ac%d8%b1%d9%8a\/\">\u062f\u0644\u064a\u0644 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0627\u0644\u062c\u0631\u064a &#8211; Urkod<\/a><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>","protected":false},"excerpt":{"rendered":"<p>\u062a\u062e\u0631\u062c \u0644\u0631\u0643\u0636\u0629 \u064a\u0641\u062a\u0631\u0636 \u0623\u0646\u0647\u0627 \u0633\u0647\u0644\u0629. \u0628\u0639\u062f \u0639\u062f\u0629 \u0643\u064a\u0644\u0648\u0645\u062a\u0631\u0627\u062a \u062a\u0646\u0638\u0631 \u0625\u0644\u0649 \u0633\u0627\u0639\u062a\u0643 \u0641\u062a\u062c\u062f \u0623\u0646\u0643 \u0641\u064a Zone 3\u060c \u0645\u0639 \u0623\u0646 \u0627\u0644\u062e\u0637\u0629 \u062a\u0642\u0648\u0644 \u0628\u0648\u0636\u0648\u062d \u0625\u0646 \u0627\u0644\u0645\u0637\u0644\u0648\u0628 \u0627\u0644\u064a\u0648\u0645 \u0647\u0648 Zone 2. \u0647\u0646\u0627 \u062a\u0628\u062f\u0623 \u0627\u0644\u0623\u0633\u0626\u0644\u0629. \u0647\u0644 \u064a\u062c\u0628 \u0623\u0646 \u062a\u0628\u0637\u0626\u061f \u0648\u0647\u0644 Zone 2 \u0641\u0639\u0644\u064b\u0627 \u0628\u0647\u0630\u0647 \u0627\u0644\u0623\u0647\u0645\u064a\u0629\u061f \u0648\u0645\u0627 \u0627\u0644\u0641\u0631\u0642 \u0628\u064a\u0646\u0647\u0627 \u0648\u0628\u064a\u0646 Zone 3 \u0623\u0648 Zone 4\u061f \u0648\u0627\u0644\u0623\u0647\u0645: \u0645\u0646 \u0623\u064a\u0646 \u062c\u0627\u0621\u062a \u0627\u0644\u0633\u0627\u0639\u0629 \u0628\u0647\u0630\u0647&#8230;<\/p>","protected":false},"author":2,"featured_media":6080,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_kad_post_transparent":"","_kad_post_title":"","_kad_post_layout":"","_kad_post_sidebar_id":"","_kad_post_content_style":"","_kad_post_vertical_padding":"","_kad_post_feature":"","_kad_post_feature_position":"","_kad_post_header":false,"_kad_post_footer":false,"_kad_post_classname":"","footnotes":""},"categories":[7],"tags":[],"class_list":["post-6076","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-7"],"_links":{"self":[{"href":"https:\/\/urkod.com\/en\/wp-json\/wp\/v2\/posts\/6076","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/urkod.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/urkod.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/urkod.com\/en\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/urkod.com\/en\/wp-json\/wp\/v2\/comments?post=6076"}],"version-history":[{"count":4,"href":"https:\/\/urkod.com\/en\/wp-json\/wp\/v2\/posts\/6076\/revisions"}],"predecessor-version":[{"id":6081,"href":"https:\/\/urkod.com\/en\/wp-json\/wp\/v2\/posts\/6076\/revisions\/6081"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/urkod.com\/en\/wp-json\/wp\/v2\/media\/6080"}],"wp:attachment":[{"href":"https:\/\/urkod.com\/en\/wp-json\/wp\/v2\/media?parent=6076"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/urkod.com\/en\/wp-json\/wp\/v2\/categories?post=6076"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/urkod.com\/en\/wp-json\/wp\/v2\/tags?post=6076"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}