| | 心率區間 | 心跳數 | 心率等級 | | 1:E有氧耐力區 | 116~141 | 65~79% | | 2:M馬拉松配速區 | 141~159 | 79~89% | | 3:T乳酸耐力區 | 159~164 | 89~92% | | 4:A無氧耐力區 | 164~174 | 92~97.5% | | 5:I最大耗氧區 | 174~179 | 97.5~100% | | 最大心率為179 點此去設定最大心率 |
| 里程 (km) | 配速 (/km) | 時間 (累計時間) | | 1 | 20'05" | 00:20'05" | | 2 | 18'03" | 00:38'08" | | 3 | 14'32" | 00:52'40" | | 4 | 22'04" | 01:14'44" | | 5 | 20'41" | 01:35'25" | | 6 | 22'53" | 01:58'18" | | 7 | 32'35" | 02:30'53" | | 8 | 42'04" | 03:12'57" | | 9 | 29'44" | 03:42'41" | | 10 | 37'50" | 04:20'31" | | 11 | 34'27" | 04:54'58" | | 12 | 46'39" | 05:41'37" | | 13 | 55'29" | 06:37'06" | | 14 | 49'38" | 07:26'44" | | 15 | 51'26" | 08:18'10" | | 16 | 42'57" | 09:01'07" | | 17 | 34'32" | 09:35'39" | | 18 | 34'30" | 10:10'09" | | 19 | 38'06" | 10:48'15" | | 20 | 34'58" | 11:23'13" | | 21 | 28'27" | 11:51'40" | | 22 | 27'27" | 12:19'07" | | 23 | 31'30" | 12:50'37" | | 24 | 31'41" | 13:22'18" | | 25 | 21'40" | 13:43'58" | | 26 | 29'28" | 14:13'26" | | 27 | 44'38" | 14:58'04" | | 28 | 03'51" | 15:01'55" | | 29 | 05'37" | 15:07'32" | | 30 | 02'59" | 15:10'31" | | 31 | 02'13" | 15:12'44" | | 32 | 02'34" | 15:15'18" | | 33 | 02'22" | 15:17'40" | | 34 | 02'42" | 15:20'22" | | 35 | 02'32" | 15:22'54" | | 36 | 01'54" | 15:24'48" | | 37 | 03'21" | 15:28'09" | | 38 | 02'28" | 15:30'37" | | 39 | 01'58" | 15:32'35" | | 40 | 02'08" | 15:34'43" | | 41 | 02'02" | 15:36'45" | | 42 | 01'57" | 15:38'42" | | 43 | 01'40" | 15:40'22" | | 44 | 01'36" | 15:41'58" | | 45 | 01'39" | 15:43'37" | | 46 | 18'50" | 16:02'27" | | 47 | 01'47" | 16:04'14" | | 48 | 01'54" | 16:06'08" | | 49 | 00'51" | 16:06'59" | | 50 | 01'03" | 16:08'02" | | 51 | 06'09" | 16:14'11" | | 52 | 01'02" | 16:15'13" | | 53 | 00'56" | 16:16'09" | | 54 | 01'18" | 16:17'27" | | 55 | 01'18" | 16:18'45" | | 56 | 01'06" | 16:19'51" | | 57 | 01'01" | 16:20'52" | | 58 | 01'26" | 16:22'18" | | 59 | 00'43" | 16:23'01" | | 60 | 00'45" | 16:23'46" | | 61 | 00'42" | 16:24'28" | | 62 | 00'42" | 16:25'10" | | 63 | 00'44" | 16:25'54" | | 64 | 00'41" | 16:26'35" | | 65 | 00'42" | 16:27'17" | | 66 | 00'45" | 16:28'02" | | 67 | 00'43" | 16:28'45" | | 68 | 00'42" | 16:29'27" | | 69 | 00'43" | 16:30'10" | | 70 | 00'44" | 16:30'54" | | 71 | 00'43" | 16:31'37" | | 72 | 00'43" | 16:32'20" | | 73 | 00'42" | 16:33'02" | | 74 | 00'42" | 16:33'44" | | 75 | 00'46" | 16:34'30" | | 76 | 00'43" | 16:35'13" | | 77 | 00'43" | 16:35'56" | | 78 | 00'43" | 16:36'39" | | 79 | 00'39" | 16:37'18" | | 80 | 00'45" | 16:38'03" | | 81 | 00'48" | 16:38'51" | | 82 | 00'40" | 16:39'31" | | 83 | 00'34" | 16:40'05" | | 84 | 00'36" | 16:40'41" | | 85 | 00'34" | 16:41'15" | | 86 | 00'34" | 16:41'49" | | 87 | 00'33" | 16:42'22" | | 88 | 00'35" | 16:42'57" | | 89 | 00'34" | 16:43'31" | | 90 | 00'37" | 16:44'08" | | 91 | 00'37" | 16:44'45" | | 92 | 00'37" | 16:45'22" | | 93 | 00'35" | 16:45'57" | | 94 | 00'33" | 16:46'30" | | 95 | 00'36" | 16:47'06" | | 96 | 00'37" | 16:47'43" | | 97 | 00'37" | 16:48'20" | | 98 | 00'37" | 16:48'57" | | 99 | 00'41" | 16:49'38" | | 100 | 00'37" | 16:50'15" | | 101 | 00'39" | 16:50'54" | | 102 | 01'00" | 16:51'54" | | 103 | 03'25" | 16:55'19" | | 104 | 01'00" | 16:56'19" | | 105 | 02'14" | 16:58'33" | | 106 | 01'16" | 16:59'49" | | 107 | 01'03" | 17:00'52" | | 108 | 01'48" | 17:02'40" | | 109 | 21'47" | 17:24'27" | | 110 | 27'36" | 17:52'03" | | 111 | 01'23" | 17:53'26" | | 112 | 01'03" | 17:54'29" | | 113 | 00'51" | 17:55'20" | | 114 | 00'54" | 17:56'14" | | 115 | 01'06" | 17:57'20" | | 116 | 01'02" | 17:58'22" | | 117 | 01'19" | 17:59'41" | | 118 | 01'00" | 18:00'41" | | 119 | 01'27" | 18:02'08" | | 120 | 01'12" | 18:03'20" | | 121 | 01'27" | 18:04'47" | | 122 | 00'51" | 18:05'38" | | 123 | 01'07" | 18:06'45" | | 124 | 01'54" | 18:08'39" | | 125 | 03'03" | 18:11'42" | | 126 | 01'49" | 18:13'31" | | 127 | 00'56" | 18:14'27" | | 128 | 01'44" | 18:16'11" | | 129 | 00'57" | 18:17'08" | | 130 | 00'59" | 18:18'07" | | 131 | 01'25" | 18:19'32" | | 132 | 01'18" | 18:20'50" | | 133 | 01'01" | 18:21'51" | | 134 | 02'36" | 18:24'27" | | 135 | 01'26" | 18:25'53" | | 142.4 | 00'29" | 18:29'29" |
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