EJEMPLOS

DE DISTRIBUCION ZONAS METABOLICAS EN DIFERENTES PERSONAS

COMPETIDOR PROFESIONAL

AB Umbral aeróbico 50%
BC Umbral Anaeróbico 83%
CD anaeróbico láctico y acumulación lactato 86%
DE Anaeróbico Aláctico 90%
 AIRCHECK Maximum Exercise Test
Individual Exercise Zones
Test Person Test
RAFAEL INFANTINO ABREU; Sex: male; Age: 35; Height: 178 cm; Weight: 69,0 kg Date: 30/10/2019; Time: 13:22; Duration: 0:17:45

Anaerobic Threshold
Top Zone E 180
Heart Rate [1/min]: > 180
Work Rate [W]: > 418 160

Development Zone D 140

Heart Rate [1/min]: 175 - 180

Heart Rate [1/min]

Work Rate [W]: 401 - 418 120
Intensive Endurance C
100
Heart Rate [1/min]: 170 - 175
Work Rate [W]: 384 - 401 80
Extensive Endurance B
60
Heart Rate [1/min]: 136 - 170
Work Rate [W]: 275 - 384 40
Compensation Zone A A B C D E
20
Heart Rate [1/min]: < 136
Work Rate [W]: < 275 0
100 150 200 250 300 350 400
Work Rate [W]
This test was performed as a bicycle test.
Please adapt the above given heart rate values to the sport activity being performed by adding or substrating the following beats per
minute: +(10 to 20) for running, +( 5 to 10) for walking, -(10 to 20) for swimming.

Laboratorio Planifica Colombia, Centro Internacional de Especialistas, Bucaramanga, alanrocka@soyplanifica.co, https://soyplanifica.co/labplanifica/

La informacion detallada de la valoración en castellano en el archivo adjunto.
powered by www.cortex-medical.com

AIRCHECK Maximum Exercise Test

Individual Exercise Zones
Test Person Test
JOSE SERPA PEREZ; Sex: male; Age: 40; Height: 174 cm; Weight: 71,0 kg Date: 02/03/2020; Time: 10:23; Duration: 0:20:22

Anaerobic Threshold
Top Zone E
Heart Rate [1/min]: > 190 180
Work Rate [W]: > 457
160
Development Zone D
Heart Rate [1/min]: 188 - 190 140
Heart Rate [1/min]

Work Rate [W]: 448 - 457

120
Intensive Endurance C
Heart Rate [1/min]: 186 - 188 100
Work Rate [W]: 437 - 448
80
Extensive Endurance B
Heart Rate [1/min]: 149 - 186 60
Work Rate [W]: 286 - 437
40
Compensation Zone A A B CD E
Heart Rate [1/min]: < 149 20
Work Rate [W]: < 286 0
100 150 200 250 300 350 400 450
Work Rate [W]
This test was performed as a bicycle test.
Please adapt the above given heart rate values to the sport activity being performed by adding or substrating the following beats per
minute: +(10 to 20) for running, +( 5 to 10) for walking, -(10 to 20) for swimming.

Laboratorio Planifica Colombia, Centro Internacional de Especialistas, Bucaramanga, alanrocka@soyplanifica.co, https://soyplanifica.co/labplanifica/

La informacion detallada de la valoración en castellano en el archivo adjunto.
powered by www.cortex-medical.com

COMPETIDORES ELITE

 AIRCHECK Maximum Exercise Test
Individual Exercise Zones
Test Person Test
OCTAVIO OTERO VELEZ; Sex: male; Age: 23; Height: 178 cm; Weight: 68,0 kg Date: 30/10/2019; Time: 12:05; Duration: 0:17:44

Anaerobic Threshold
180
Top Zone E
Heart Rate [1/min]: > 176 160
Work Rate [W]: > 445
Development Zone D 140
Heart Rate [1/min]: 175 - 176
120

Heart Rate [1/min]

Work Rate [W]: 415 - 445
Intensive Endurance C 100
Heart Rate [1/min]: 173 - 175
Work Rate [W]: 403 - 415 80

Extensive Endurance B 60
Heart Rate [1/min]: 138 - 173
Work Rate [W]: 224 - 403 40
Compensation Zone A A B C D E
20
Heart Rate [1/min]: < 138
Work Rate [W]: < 224 0
100 150 200 250 300 350 400 450
Work Rate [W]
This test was performed as a bicycle test.
Please adapt the above given heart rate values to the sport activity being performed by adding or substrating the following beats per
minute: +(10 to 20) for running, +( 5 to 10) for walking, -(10 to 20) for swimming.

Laboratorio Planifica Colombia, Centro Internacional de Especialistas, Bucaramanga, alanrocka@soyplanifica.co, https://soyplanifica.co/labplanifica/

La informacion detallada de la valoración en castellano en el archivo adjunto.
powered by www.cortex-medical.com

AIRCHECK Maximum Exercise Test

Individual Exercise Zones
Test Person Test
MONICA CALDERON MARTINEZ; Sex: male; Age: 32; Height: 170 cm; Weight: 56,0 kg Date: 31/10/2019; Time: 10:18; Duration: 0:17:17

Anaerobic Threshold
Top Zone E
Heart Rate [1/min]: > 169 160
Work Rate [W]: > 318
140
Development Zone D
Heart Rate [1/min]: 168 - 169 120
Heart Rate [1/min]

Work Rate [W]: 310 - 318

Intensive Endurance C 100
Heart Rate [1/min]: 166 - 168
80
Work Rate [W]: 297 - 310
Extensive Endurance B 60
Heart Rate [1/min]: 133 - 166
Work Rate [W]: 183 - 297 40
Compensation Zone A A B C D E
20
Heart Rate [1/min]: < 133
Work Rate [W]: < 183 0
100 150 200 250 300
Work Rate [W]
This test was performed as a bicycle test.
Please adapt the above given heart rate values to the sport activity being performed by adding or substrating the following beats per
minute: +(10 to 20) for running, +( 5 to 10) for walking, -(10 to 20) for swimming.

Laboratorio Planifica Colombia, Centro Internacional de Especialistas, Bucaramanga, alanrocka@soyplanifica.co, https://soyplanifica.co/labplanifica/

La informacion detallada de la valoración en castellano en el archivo adjunto.
powered by www.cortex-medical.com

Nótese que el patrón que siguen es con unas zonas A y B grandes (A mas bajo nivel
de grasa mayor es la zona A.

El umbral anaeróbico ronda el 87-90% siendo las zonas anaeróbicas repartidas en
ese 13-10% siendo individual en cada caso y pudiéndose estimar en test
anaeróbicos de no disponer de una prueba de VO2max.
La zona de umbral Aeróbico que es cambio de A-B va en torno 55-60% del max

AIRCHECK Maximum Exercise Test

Individual Exercise Zones

RECREATIVOS Y ELITES EN BUENA FORMA
Test Person Test

CARLOS ORLANDO TORRES; Sex: male; Age: 34; Height: 163 cm; Weight: 70,0 kg Date: 16/11/2019; Time: 11:57; Duration: 0:14:28

Anaerobic Threshold
180
Top Zone E
Heart Rate [1/min]: > 169 160
Work Rate [W]: > 304
Development Zone D 140

Heart Rate [1/min]: 165 - 169

120

Heart Rate [1/min]

Work Rate [W]: 293 - 304
Intensive Endurance C 100
Heart Rate [1/min]: 161 - 165
Work Rate [W]: 281 - 293 80

Extensive Endurance B 60
Heart Rate [1/min]: 129 - 161
Work Rate [W]: 174 - 281 40
Compensation Zone A A B C D E
20
Heart Rate [1/min]: < 129
Work Rate [W]: < 174 0
100 150 200 250 300
Work Rate [W]
This test was performed as a bicycle test.
Please adapt the above given heart rate values to the sport activity being performed by adding or substrating the following beats per
minute: +(10 to 20) for running, +( 5 to 10) for walking, -(10 to 20) for swimming.

Laboratorio Planifica Colombia, Centro Internacional de Especialistas, Bucaramanga, alanrocka@soyplanifica.co, https://soyplanifica.co/labplanifica/

La informacion detallada de la valoración en castellano en el archivo adjunto.
powered by www.cortex-medical.com

AIRCHECK Maximum Exercise Test

Individual Exercise Zones
Test Person Test
JUAN CARLOS CARREÑO MEDINA; Sex: male; Age: 34; Height: 174 cm; Weight: 68,0 kg Date: 04/10/2019; Time: 22:23; Duration: 0:15:36

Anaerobic Threshold
180
Top Zone E
Heart Rate [1/min]: > 176
160
Work Rate [W]: > 358
Development Zone D 140
Heart Rate [1/min]: 172 - 176
120
Heart Rate [1/min]

Work Rate [W]: 331 - 358

Intensive Endurance C 100
Heart Rate [1/min]: 168 - 172
Work Rate [W]: 320 - 331 80

Extensive Endurance B 60
Heart Rate [1/min]: 134 - 168
Work Rate [W]: 208 - 320 40
Compensation Zone A A B C D E
20
Heart Rate [1/min]: < 134
Work Rate [W]: < 208 0
100 150 200 250 300 350
Work Rate [W]
This test was performed as a bicycle test.
Please adapt the above given heart rate values to the sport activity being performed by adding or substrating the following beats per
minute: +(10 to 20) for running, +( 5 to 10) for walking, -(10 to 20) for swimming.

Laboratorio Planifica Colombia, Centro Internacional de Especialistas, Bucaramanga, alanrocka@soyplanifica.co, https://soyplanifica.co/labplanifica/

La informacion detallada de la valoración en castellano en el archivo adjunto.
powered by www.cortex-medical.com

Nótese que si bien el grafico de colores es similar en proporción, los Watts
movidos son muy diferentes.




 AIRCHECK Maximum Exercise Test
Individual Exercise Zones
RECREATIVOS VARIOS
Test Person Test

CRISTIAN LIZARAZO ZABALA; Sex: male; Age: 33; Height: 170 cm; Weight: 66,0 kg Date: 25/10/2019; Time: 17:41; Duration: 0:13:18

Anaerobic Threshold
Top Zone E 180
Heart Rate [1/min]: > 175
Work Rate [W]: > 263 160

Development Zone D 140

Heart Rate [1/min]: 164 - 175

Heart Rate [1/min]

Work Rate [W]: 230 - 263 120

Intensive Endurance C 100

Heart Rate [1/min]: 153 - 164
Work Rate [W]: 210 - 230 80
Extensive Endurance B
60
Heart Rate [1/min]: 123 - 153
Work Rate [W]: 109 - 210 40
Compensation Zone A A B C D E
20
Heart Rate [1/min]: < 123
Work Rate [W]: < 109 0
80 100 120 140 160 180 200 220 240 260 280
Work Rate [W]
This test was performed as a bicycle test.
Please adapt the above given heart rate values to the sport activity being performed by adding or substrating the following beats per
minute: +(10 to 20) for running, +( 5 to 10) for walking, -(10 to 20) for swimming.

Laboratorio Planifica Colombia, Centro Internacional de Especialistas, Bucaramanga, alanrocka@soyplanifica.co, https://soyplanifica.co/labplanifica/

La informacion detallada de la valoración en castellano en el archivo adjunto.
AIRCHECK Maximum Exercise Test powered by www.cortex-medical.com

Individual Exercise Zones

Test Person
RECREATIVO SOBREENTRENADO CON NIVEL ALTO DE GRASA
Test
EDWIN RODRIGUEZ; Sex: male; Age: 42; Height: 167 cm; Weight: 70,0 kg Date: 27/11/2019; Time: 14:38; Duration: 0:14:38

Anaerobic Threshold
Top Zone E 160
Heart Rate [1/min]: > 154
Work Rate [W]: > 277 140
Development Zone D
Heart Rate [1/min]: 147 - 154 120
Heart Rate [1/min]

Work Rate [W]: 261 - 277

100
Intensive Endurance C
Heart Rate [1/min]: 141 - 147 80
Work Rate [W]: 246 - 261
Extensive Endurance B 60
Heart Rate [1/min]: 113 - 141
Work Rate [W]: 153 - 246 40

Compensation Zone A A B C D E
20
Heart Rate [1/min]: < 113
Work Rate [W]: < 153 0
80 100 120 140 160 180 200 220 240 260 280 300
Work Rate [W]
This test was performed as a bicycle test.
Please adapt the above given heart rate values to the sport activity being performed by adding or substrating the following beats per
minute: +(10 to 20) for running, +( 5 to 10) for walking, -(10 to 20) for swimming.

Laboratorio Planifica Colombia, Centro Internacional de Especialistas, Bucaramanga, alanrocka@soyplanifica.co, https://soyplanifica.co/labplanifica/

La informacion detallada de la valoración en castellano en el archivo adjunto.
powered by www.cortex-medical.com

RECREATIVO NO EN FORMA CON NIVEL NORMAL DE GRASA

AIRCHECK Maximum Exercise Test
Individual Exercise Zones
Test Person Test
JESUS CUCAITA ZARATE; Sex: male; Age: 45; Height: 163 cm; Weight: 68,0 kg Date: 27/11/2019; Time: 16:37; Duration: 0:14:15

Anaerobic Threshold
Top Zone E
Heart Rate [1/min]: > 166 160
Work Rate [W]: > 258
140
Development Zone D
Heart Rate [1/min]: 160 - 166 120

Heart Rate [1/min]

Work Rate [W]: 237 - 258
Intensive Endurance C 100
Heart Rate [1/min]: 154 - 160
80
Work Rate [W]: 223 - 237
Extensive Endurance B 60
Heart Rate [1/min]: 123 - 154
Work Rate [W]: 132 - 223 40
Compensation Zone A A B C D E
20
Heart Rate [1/min]: < 123
Work Rate [W]: < 132 0
60 80 100 120 140 160 180 200 220 240 260 280
Work Rate [W]
This test was performed as a bicycle test.
Please adapt the above given heart rate values to the sport activity being performed by adding or substrating the following beats per
minute: +(10 to 20) for running, +( 5 to 10) for walking, -(10 to 20) for swimming.

AIRCHECK Maximum Exercise Test

Laboratorio Planifica Colombia, Centro Internacional de Especialistas, Bucaramanga, alanrocka@soyplanifica.co, https://soyplanifica.co/labplanifica/
La informacion detallada de la valoración en castellano en el archivo adjunto.
Individual Exercise Zones powered by www.cortex-medical.com

Test Person Test

RECREATIVO MAL ENTRENADO NIVEL DE GRASA NORMAL
LEONARD DAVID ENTRALGO GOMEZ; Sex: male; Age: 37; Height: 180 cm; Weight: 97,0 kg
Date: 03/02/2020; Time: 17:59; Duration: 0:11:05

Anaerobic Threshold
Top Zone E
160
Heart Rate [1/min]: > 162
Work Rate [W]: > 272
140
Development Zone D
Heart Rate [1/min]: 157 - 162 120
Heart Rate [1/min]

Work Rate [W]: 245 - 272

Intensive Endurance C 100

Heart Rate [1/min]: 152 - 157

80
Work Rate [W]: 228 - 245
Extensive Endurance B 60
Heart Rate [1/min]: 122 - 152
Work Rate [W]: 118 - 228 40

Compensation Zone A A B C D E
20
Heart Rate [1/min]: < 122
Work Rate [W]: < 118 0
80,0 100,0 120,0 140,0 160,0 180,0 200,0 220,0 240,0 260,0 280,0 300,0
Work Rate [W]
This test was performed as a bicycle test.
Please adapt the above given heart rate values to the sport activity being performed by adding or substrating the following beats per
minute: +(10 to 20) for running, +( 5 to 10) for walking, -(10 to 20) for swimming.

Laboratorio Planifica Colombia, Centro Internacional de Especialistas, Bucaramanga, alanrocka@soyplanifica.co, https://soyplanifica.co/labplanifica/

La informacion detallada de la valoración en castellano en el archivo adjunto.
powered by www.cortex-medical.com

RECREATIVO SOBREENTRENADO NIVEL DE GRASA ALTO

 AIRCHECK Maximum Exercise Test
Individual Exercise Zones
Test Person Test
OSCAR VESGA PAEZ; Sex: male; Age: 44; Height: 170 cm; Weight: 99,0 kg Date: 05/03/2020; Time: 12:00; Duration: 0:13:26

Anaerobic Threshold
Top Zone E
160
Heart Rate [1/min]: > 164
Work Rate [W]: > 322
140
Development Zone D
Heart Rate [1/min]: 160 - 164 120

Heart Rate [1/min]

Work Rate [W]: 303 - 322
100
Intensive Endurance C
Heart Rate [1/min]: 157 - 160
80
Work Rate [W]: 289 - 303
Extensive Endurance B 60
Heart Rate [1/min]: 126 - 157
Work Rate [W]: 138 - 289 40

Compensation Zone A A B C D E
20
Heart Rate [1/min]: < 126
Work Rate [W]: < 138 0
100 150 200 250 300 350
Work Rate [W]
This test was performed as a bicycle test.
Please adapt the above given heart rate values to the sport activity being performed by adding or substrating the following beats per
minute: +(10 to 20) for running, +( 5 to 10) for walking, -(10 to 20) for swimming.

Laboratorio Planifica Colombia, Centro Internacional de Especialistas, Bucaramanga, alanrocka@soyplanifica.co, https://soyplanifica.co/labplanifica/

La informacion detallada de la valoración en castellano en el archivo adjunto.
powered by www.cortex-medical.com

REGREATIVO POCO ENTRENADO CON NIVEL ALTO DE GRASA

Nótese las diferencias en las zonas metabólicas y como se establece una relación
entre el nivel de grasa por un lado y el mal entrenamiento o poco entrenamiento.
Se varían las zonas metabólicas en función de esos dos parámetros.


Los umbrales aeróbicos (AB) están bajos en las personas con mayor porcentaje de
grasa corporal. En torno al 30% hasta 50% (según estadísticas que tengo de mas
de 9000 deportistas).

Los Umbrales anaeróbicos en personas no entrenadas varían entre 80-90%
habiendo casos de inferior (75%) si esta muy poco entrenado.

Veamos aquí las zonas predeterminadas de las dos principales plataformas Polar y
Garmin.

Puedes compara las diferencias do los casos más normales que disponemos.
Existen casos donde la diferencia es más abrupta.
Siempre hay que tener en cuanta los factores de % grasa y forma física para el
calculo de Umbrales.

En el caso de una persona de alto % graso las zonas de trabajo de quemado de
grasa siempre van a estar por debajo de su valor calculado, por lo que rara vez van
a conseguir el objetivo de reducción de grasa.




















EJEMPLO DE MEJORA

AIRCHECK Maximum Exercise Test

Individual Exercise Zones
Test Person Test
PASCUAL KOSTICH EDGAR; Sex: male; Age: 35; Height: 185 cm; Weight: 91,0 kg Date: 23/12/2014; Time: 13:01; Duration: 0:15:13
Anaerobic Threshold
180
Top Zone E
Heart Rate [1/min]: > 172 160
Work Rate [W]: > 384
Development Zone D 140

Heart Rate [1/min]: 169 - 172

120
Heart Rate [1/min]
Work Rate [W]: 357 - 384
Intensive Endurance C 100
Heart Rate [1/min]: 165 - 169
Work Rate [W]: 322 - 357 80

Extensive Endurance B 60
Heart Rate [1/min]: 132 - 165
Work Rate [W]: 117 - 322 40
Compensation Zone A A B C D E
20
Heart Rate [1/min]: < 132
Work Rate [W]: < 117 0
100 150 200 250 300 350 400
Work Rate [W]
This test was performed as a bicycle test.
Please adapt the above given heart rate values to the sport activity being performed by adding or substrating the following beats per
minute: +(10 to 20) for running, +( 5 to 10) for walking, -(10 to 20) for swimming.

Millennium Health & Fitness, Santa Mª Reina 4, 50009 Zaragoza, Phone: 976306511, info@millenniumclubfitness.com, www.millenniumclubfitness.com

powered by www.cortex-medical.com

AIRCHECK Maximum Exercise Test

Individual Exercise Zones
Test Person Test
PASCUAL KOSTICH EDGAR; Sex: male; Age: 36; Height: 185 cm; Weight: 92,0 kg Date: 08/06/2016; Time: 19:56; Duration: 0:16:38
Anaerobic Threshold
180
Top Zone E
Heart Rate [1/min]: > 176 160
Work Rate [W]: > 452
Development Zone D 140
Heart Rate [1/min]: 173 - 176
120
Heart Rate [1/min]

Work Rate [W]: 432 - 452

Intensive Endurance C 100
Heart Rate [1/min]: 171 - 173
Work Rate [W]: 418 - 432 80

Extensive Endurance B 60
Heart Rate [1/min]: 137 - 171
Work Rate [W]: 207 - 418 40
Compensation Zone A A B C D E
20
Heart Rate [1/min]: < 137
Work Rate [W]: < 207 0
100,0 150,0 200,0 250,0 300,0 350,0 400,0 450,0
Work Rate [W]
This test was performed as a bicycle test.
Please adapt the above given heart rate values to the sport activity being performed by adding or substrating the following beats per
minute: +(10 to 20) for running, +( 5 to 10) for walking, -(10 to 20) for swimming.

Millennium Health & Fitness, Santa Mª Reina 4, 50009 Zaragoza, Phone: 976306511, info@millenniumclubfitness.com, www.millenniumclubfitness.com

powered by www.cortex-medical.com