AIRCHECK Maximum Exercise Test

Individual Exercise Zones

Test Person Test
ENERO FAT ALBERTO ROCA; Sex: male; Age: 46; Height: 176 cm; Weight: 96,0 kg Date: 05/04/2017; Time: 21:31; Duration: 0:13:05

Anaerobic Threshold
160
Top Zone E
Heart Rate [1/min]: > 155 140
Work Rate [W]: > 342
Development Zone D 120
Heart Rate [1/min]:

Heart Rate [1/min]

Work Rate [W]: 100
Intensive Endurance C
Heart Rate [1/min]: 151 - 153 80
Work Rate [W]: 334 - 342
60
Extensive Endurance B
Heart Rate [1/min]: 121 - 151
40
Work Rate [W]: 169 - 334
Compensation Zone A 20 A B C E
Heart Rate [1/min]: < 121
Work Rate [W]: < 169 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.

Alto rendimiento Millennium, 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]:
Alto rendimiento Millennium, 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"
> 155 training should be performed only by athletes participating in competitions and being absolutely healthy.
> 342
High intensity within aerobic-anaerobic transition zone to develop strength stamina and competition specific
D endurance, and to increase aerobic capacity. Training within this zone usually will be performed as interval training.
For ambitious 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.
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
151 - 153 predominantly within these both zones for fitness and wellness purposes. Moreover these zones build up the
necessary basis for higher intensities.
334 - 342
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
121 - 151 times weekly for at least 30 min within this zone.
169 - 334
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
< 121 sport (for example relaxed swimming for runners).
< 169
Next test scheduled: 05/07/2017
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