The active metabolic rate assessment is a key measure of aerobic fitness. It helps determine your specific heart rate zones and how well your body uses carbohydrates and fats as fuel while you exercise. It is also an indicator of overall health and wellbeing.
| Age (F) | Very Poor | Poor | Fair | Good | Excellent |
Superior
|
|---|---|---|---|---|---|---|
| {{ age_range | default('30-39') }} | {{ very_poor_range | default('19.0-24.1') }} | {{ poor_range | default('24.1-28.2') }} | {{ fair_range | default('28.2-32.2') }} | {{ good_range | default('32.2-35.7') }} | {{ excellent_range | default('35.7-45.8') }} | {{ superior_range | default('45.8+') }} |
| Zone 1 | Zone 2 | Zone 3 | Zone 4 | Zone 5 |
|---|---|---|---|---|
|
Improves health and recovery capacity
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Improves endurance and fat burning
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Improves Aerobic fitness
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Improves maximum performance capacity
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Develops maximum performance and speed
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| {{ zone1_percentage | default('55-65% of Max Heart Rate') }} | {{ zone2_percentage | default('65-75% of Max Heart Rate') }} | {{ zone3_percentage | default('80-85% of Max Heart Rate') }} | {{ zone4_percentage | default('85-88% of Max Heart Rate') }} | {{ zone5_percentage | default('90% of Max Heart Rate') }} |
| {{ zone1_bpm | default('81-96bpm') }} | {{ zone2_bpm | default('96-100bpm') }} | {{ zone3_bpm | default('100-178bpm') }} | {{ zone4_bpm | default('178-188bpm') }} | {{ zone5_bpm | default('188-198bpm') }} |
|
{{ zone1_speed | default('3.5mph') }}
{{ zone1_incline | default('2% Incline') }}
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{{ zone2_speed | default('3.5-4.0mph') }}
{{ zone2_incline | default('2% Incline') }}
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{{ zone3_speed | default('4.0-6.5mph') }}
{{ zone3_incline | default('2% Incline') }}
|
{{ zone4_speed | default('6.5-7.0mph') }}
{{ zone4_incline | default('2% Incline') }}
|
{{ zone5_speed | default('7.0-8.0mph') }}
{{ zone5_incline | default('2% Incline') }}
|
| {{ zone1_pace | default('10:39min/km Pace') }} | {{ zone2_pace | default('10:39-9:19min/km Pace') }} | {{ zone3_pace | default('9:19-5:44min/km Pace') }} | {{ zone4_pace | default('5:44-5:20min/km Pace') }} | {{ zone5_pace | default('5:20-4:40min/km Pace') }} |
|
Avg:
{{ zone1_calories | default('4.4kcals/minute') }}
|
Avg:
{{ zone2_calories | default('5.9kcals/minute') }}
|
Avg:
{{ zone3_calories | default('9.4kcals/minute') }}
|
Avg:
{{ zone4_calories | default('12.5kcals/minute') }}
|
Avg:
{{ zone5_calories | default('12.8kcals/minute') }}
|
| {{ zone1_carb | default('Avg: 0.4g/min Carb Utilization') }} | {{ zone2_carb | default('Avg: 0.6g/min Carb Utilization') }} | {{ zone3_carb | default('Avg: 1.9g/min Carb Utilization') }} | {{ zone4_carb | default('Avg: 2.9g/min Carb Utilization') }} | {{ zone5_carb | default('Avg: 3.1g/min Carb Utilization') }} |
|
{{ zone1_breaths | default('Avg: 27 breaths') }}
{{ zone1_breath_range | default('Ideal Range: 15-20 breaths') }}
|
{{ zone2_breaths | default('Avg: 28 breaths') }}
{{ zone2_breath_range | default('Ideal Range: 20-25 breaths') }}
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{{ zone3_breaths | default('Avg: 31 breaths') }}
{{ zone3_breath_range | default('Ideal Range: 25-30 breaths') }}
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{{ zone4_breaths | default('Avg: 42 breaths') }}
{{ zone4_breath_range | default('Ideal Range: 30-35 breaths') }}
|
{{ zone5_breaths | default('Avg: 51 breaths') }}
{{ zone5_breath_range | default('Ideal Range: 40+ breaths') }}
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