Appendix

Heart Rate Zone Table

 

% of Maximum

Perceived Exertion

Benefits

 

Heart Rate or

 

 

 

Resting Heart

 

 

 

Rate

 

 

1

50–60%

Relaxed, easy pace; rhythmic

Beginning-level aerobic

 

 

breathing

training; reduces stress

2

60–70%

Comfortable pace; slightly

Basic cardiovascular

 

 

deeper breathing, conversation

training; good recovery

 

 

possible

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

 

 

uncomfortable; breathing

capacity and threshold;

 

 

forceful

improved speed

5

90–100%

Sprinting pace, unsustainable

Anaerobic and muscular

 

 

for long period of time; labored

endurance; increased

 

 

breathing

power

Forerunner 410 Owner’s Manual

41