Training

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

Basic cardiovascular training;

 

 

deeper breathing, conversation

good recovery pace

 

 

possible

 

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

 

 

uncomfortable; breathing forceful

and threshold; improved speed

5

90–100%

Sprinting pace, unsustainable

Anaerobic and muscular

 

 

for long period of time; labored

endurance; increased power

 

 

breathing

 

Forerunner 210 Owner’s Manual