- for a start, TFB will use the American sports scientists's modified basic formula to allow for gender:
,
.
However, this will only gives a generalised result.
Your Max Heart Rate is:
(With some rounding of course!)
With your Max Heart Rate Using the above formula, the Chart Calculates your targeted Heart Rate Range for each FlightZone.
* For those who want to more precise and personalised HR max reading, you will need to perform the specific tests in a sport performance laboratory.
|
| FlightZONESTM |
Effort
(% of HR Max) |
Time (Mins) |
Workout Benefits |
My Target
Heart Rate |
FatTrim
(FlightZONE 1) |
60% |
73% |
40 to 120 |
- Weight Management
- Aids Recovery after hard workout.
- Train your ability to burn fat for fuel.
- < @ A Gentle Jog > |
|
|
BaseBuild
(FlightZONE 2) |
73% |
79% |
30 to 90 |
- Improve Fitness for those who just started running.
- Train proper technique, aerobic and muscular conditioning
- < @ Conversational Pace > |
|
|
TempoBird
(FlightZONE 3) |
79% |
84% |
15 to 45 |
- Enhances Cardio Fitness, Aerobic and Endurance Capacity.
- Train your lactate clearance ability.
- < @ a Comfortable Purposeful Pace > |
|
|
SpeedyBird
(FlightZONE 4) |
84% |
90% |
10 to 30 |
- Increase your lactate threshold pace, leads to faster race times!
- Train your lactate tolerance
- < @ your current 10km pace > |
|
|
MaxBird
(FlightZONE 5) |
90% |
96% |
5 to 15 |
- Improve your Finishing Speed!
- Train your ability to cope with high intensity
- < @ your current 3km or 5km Pace > |
|
|