AIRCHECK Maximum Exercise Test

Individual Exercise Zones

Test Person Test
Diego Tamayo Martinez; Sex: male; Age: 27; Height: 179 cm; Weight: 76,0 kg Date: 28/12/2010; Time: 19:06; Duration: 0:16:44

Anaerobic Threshold
Top Zone E 180
Heart Rate [1/min]: > 180
Work Rate [W]: > 441 160
Development Zone D
140
Heart Rate [1/min]: 173 - 180

Heart Rate [1/min]

Work Rate [W]: 407 - 441 120
Intensive Endurance C
100
Heart Rate [1/min]: 167 - 173
Work Rate [W]: 371 - 407 80
Extensive Endurance B
60
Heart Rate [1/min]: 134 - 167
Work Rate [W]: 224 - 371 40
Compensation Zone A A B C D E
20
Heart Rate [1/min]: < 134
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.

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

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AIRCHECK Maximum Exercise Test
Description of the Individual Exercise Zones
Top Zone
Heart Rate [1/min]:
Work Rate [W]:
Development Zone
Heart Rate [1/min]:
Work Rate [W]:
Intensive Endurance
Heart Rate [1/min]:
Work Rate [W]:
Extensive Endurance
Heart Rate [1/min]:
Work Rate [W]:
Compensation Zone
Heart Rate [1/min]:
Work Rate [W]:
Millennium Health & Fitness, Santa Mª Reina 4, 50009 Zaragoza, Phone: 976306511, info@millenniumclubfitness.com, www.millenniumclubfitness.com
Very high to maximum intensity to develop speed strength and speed stamina, and to improve anaerobic mobilisation
E capability. Intensity is clearly above the Anaerobic Threshold within the range of maximum oxygen uptake. "Top Zone"
> 180 training should be performed only by athletes participating in competitions and being absolutely healthy.
> 441
High intensity within aerobic-anaerobic transition zone to develop strength stamina and competition specific endurance,
D and to increase aerobic capacity. Training within this zone usually will be performed as interval training. For ambitious
173 - 180 hobby athletes with well trained basic endurance it is suitable for further improvement of performance. Suitable for
athletes during last preparation period and competition period.
407 - 441
Medium intensity to maintain and develop basic endurance, and to increase aerobic performance. Together with the
C zone "Extensive Endurance" this is the most important training zone. Health-conscious persons should train
167 - 173 predominantly within these both zones for fitness and wellness purposes. Moreover these zones build up the necessary
basis for higher intensities.
371 - 407
Low intensity to start development or maintain a low level of basic endurance. The required energy is produced
B aerobic.This zone allows optimum cardiovascular training for untrained and overweight persons. They should train 2-3
134 - 167 times weekly for at least 30 min within this zone.
224 - 371
Very low intensity for warm up and cool down before and after competitions and intensive training units. This activity is
A practiced as a very slow and relaxed unit either in the usual sports discipline or in a compensatory way in another sport
< 134 (for example relaxed swimming for runners).
< 224
Next test scheduled: 29/03/2011
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