Cardio Metrics

Active Metabolic Rate Assessment

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.

VO2 Max - {{ vo2_max_value | default('49.5') }} ({{ vo2_max_percentile | default('100th percentile') }})

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+') }}

Personalized Heart Rate Zones

Zone 1	Zone 2	Zone 3	Zone 4	Zone 5
Improves health and recovery capacity	Improves endurance and fat burning	Improves Aerobic fitness	Improves maximum performance capacity	Develops maximum performance and speed
{{ 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') }}	{{ zone2_speed \| default('3.5-4.0mph') }} {{ zone2_incline \| default('2% Incline') }}	{{ 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') }}	{{ zone3_breaths \| default('Avg: 31 breaths') }} {{ zone3_breath_range \| default('Ideal Range: 25-30 breaths') }}	{{ 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') }}

Zone 1	Zone 2	Zone 3	Zone 4	Zone 5
Improves health and recovery capacity	Improves endurance and fat burning	Improves Aerobic fitness	Improves maximum performance capacity	Develops maximum performance and speed
{{ 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') }}	{{ zone2_speed \| default('3.5-4.0mph') }} {{ zone2_incline \| default('2% Incline') }}	{{ 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') }}	{{ zone3_breaths \| default('Avg: 31 breaths') }} {{ zone3_breath_range \| default('Ideal Range: 25-30 breaths') }}	{{ 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') }}