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Team FatBird's FlightZONESTM Marathon Training Programme
Enter your Age & Gender and let us compute your Max Heart Rate and Team FatBird's FlightZONES!
Enter your Age :  
Select Gender : Male Female
Max Heart Rate - for a start, TFB will use the American sports scientists's modified basic formula to allow for gender:
Men @ 214 - (0.8x age) , Women @ 209 - (0.9xage) .
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 >