Heart Rate Zone Calculations
|
Zone |
% of Maximum Heart Rate |
Perceived Exertion |
Benefits |
|
1 |
50–60% |
Relaxed, easy pace, rhythmic breathing |
Beginning-level aerobic training, reduces stress |
|
2 |
60–70% |
Comfortable pace, slightly deeper breathing, conversation possible |
Basic cardiovascular training, good recovery pace |
|
3 |
70–80% |
Moderate pace, more difficult to hold conversation |
Improved aerobic capacity, optimal cardiovascular training |
|
4 |
80–90% |
Fast pace and a bit uncomfortable, breathing forceful |
Improved anaerobic capacity and threshold, improved speed |
|
5 |
90–100% |
Sprinting pace, unsustainable for long period of time, labored breathing |
Anaerobic and muscular endurance, increased power |
These tables include standardized classifications for VO2 max. estimates by age and gender.
|
Males |
Percentile |
20–29 |
30–39 |
40–49 |
50–59 |
60–69 |
70–79 |
|
Superior |
95 |
55.4 |
54 |
52.5 |
48.9 |
45.7 |
42.1 |
|
Excellent |
80 |
51.1 |
48.3 |
46.4 |
43.4 |
39.5 |
36.7 |
|
Good |
60 |
45.4 |
44 |
42.4 |
39.2 |
35.5 |
32.3 |
|
Fair |
40 |
41.7 |
40.5 |
38.5 |
35.6 |
32.3 |
29.4 |
|
Poor |
0–40 |
<41.7 |
<40.5 |
<38.5 |
<35.6 |
<32.3 |
<29.4 |
|
Females |
Percentile |
20–29 |
30–39 |
40–49 |
50–59 |
60–69 |
70–79 |
|
Superior |
95 |
49.6 |
47.4 |
45.3 |
41.1 |
37.8 |
36.7 |
|
Excellent |
80 |
43.9 |
42.4 |
39.7 |
36.7 |
33 |
30.9 |
|
Good |
60 |
39.5 |
37.8 |
36.3 |
33 |
30 |
28.1 |
|
Fair |
40 |
36.1 |
34.4 |
33 |
30.1 |
27.5 |
25.9 |
|
Poor |
0–40 |
<36.1 |
<34.4 |
<33 |
<30.1 |
<27.5 |
<25.9 |
Data reprinted with permission from The Cooper Institute. For more information, go to www.CooperInstitute.org.