# 有氧基礎檢測

1. 點擊 " 工具 "
2. 點擊 " 有氧基礎檢測 "

<figure><img src="/files/KGVd4AdzWA9o3yID29pp" alt=""><figcaption></figcaption></figure>

<figure><img src="/files/EtDtgh0RrW1Fx5LVZ7E0" alt=""><figcaption></figcaption></figure>

在全程的平坦的路段，第 1 區配速的心率若能在 90 分鐘內飄移 10% 以內就算具備「優秀的有氧體能」 ( 5%以內是國家級的有氧體能)。檢測方式如下：

1. 必須知道自己的第 1 區配速 (可以到 「 我的跑力 」 查詢)
2. 假設用此配速跑到第 10 分鐘的心率為 A
3. 需要持續跑 90 分鐘，盡量維持在第 1 區配速(中途一定要喝水，但每次補給不能停超過 30 秒)，配速維持不變，假設 90 分鐘後心率升到 B
4. 計算 (B-A)÷A×100%\
   \ <br>

[有氧基礎檢測，跑步完後 RQ 幫你直接算出來喔 !](https://www.runningquotient.com/tools/aerobic)


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