Heart Rate Zone Calculations

Zone

% of

Perceived Exertion

Benefits

 

Maximum

 

 

 

Heart Rate

 

 

1

50–60%

Relaxed, easy pace, rhythmic

Beginning-level aerobic training,

 

 

breathing

reduces stress

2

60–70%

Comfortable pace, slightly deeper

Basic cardiovascular training,

 

 

breathing, conversation possible

good recovery pace

3

70–80%

Moderate pace, more difficult to

Improved aerobic capacity,

 

 

hold conversation

optimal cardiovascular training

4

80–90%

Fast pace and a bit

Improved anaerobic capacity and

 

 

uncomfortable, breathing forceful

threshold, improved speed

5

90–100%

Sprinting pace, unsustainable

Anaerobic and muscular

 

 

for long period of time, labored

endurance, increased power

 

 

breathing

 

Appendix

49