I have a fluid mechanics question, i don't know which equation i should integrate and how?

For turbulent flow in a smooth, circular tube with a radius R, the velocity profile varies according to the following expression at a Reynolds number of about 10^5.

Vx= Vxmax * [(R-r)/R)]^(1/7)

where r is the radial distance from the center and Vmax the maximum velocity at the center. Derive equation relating the average velocity ( bulk velocity ) Vav to Vmax for an incompressible fluid.

( Hint: The integration can be simplified by substitution z for R-r )