User’s Manual – ambiotex
ambiotex GmbH
Page 10 of 15
Run a performance test
The activity button allows you to get to the performance tests in order to determine your
individual anaerobic threshold while running or cycling. This threshold will be used to determine
your personal training zones. It varies from individual to individual and also depends on the sport
you’re doing. The test is very useful if you decide to plan your exercises.
You either need a treadmill or a cycling ergometer to carry out the test. On selecting the test on
your iPhone, you will see a screen showing an introduction to the test procedure. The test itself
will be performed by means of voice-guided instructions. Please don’t end the test before you are
subjectively exhausted, i.e. you should feel like you can’t keep your current level of efficiency
during the next 3-minute phase. The test ends with a cool down phase. Finally, the result will be
calculated by the app in order to determine your training zones. The test result can be viewed in
the personal history.
The training zones in detail
We divide the heart rate in five zones:
1.
Compensation range(KB)
Training within the compensation range serves as an active recovery right after
competitions or hard practice. The energy that is needed for the activity is mostly supplied
through the process of fat metabolism. The performance intensity of these units is less
than 50 per cent of the „individual anaerobic threshold”.
2.
Basic endurance 1 (GA1)
Training within the compensation range serves as an active recovery right after
competitions or hard practice. The energy that is needed for the activity is mostly supplied
through the process of fat metabolism. The performance intensity of these units is less
than 50 per cent of the „individual anaerobic threshold.
3.
Basic endurance 2 (GA2)
Training within the compensation range serves as an active recovery right after
competitions or hard practice. The energy that is needed for the activity is mostly supplied
through the process of fat metabolism. The performance intensity of these units is less
than 50 per cent of the „individual anaerobic threshold.
4.
Development range (EB)
The DA optimizes and develops the aerobic-anaerobic transition area, the so-called
threshold performance. Moreover the elimination of lactate will be improved. Particularly
the carbohydrate metabolism will be required for this process. The heart rate is between
90 - 110% of the anaerobic threshold.
5.
Peak performance (SB)
Training to the peak performance helps develop competition-specific endurance and
speed while also improving the maximum oxygen intake and the peak anaerobic
performance capability. (VO2max). This is also known as the „lactic capacity test”. This
training targets the anaerobic metabolism by providing energy through carbohydrate and
phosphate metabolism. The heart rate is 110% of the anaerobic threshold.
