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

GUID-3A791586-B59F-4B37-B9C5-5A41F8C6BE0B v6
June 2024