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 |