Garmin Forerunner 305 Owner's Manual - Page 62

How can I determine my, heart rate zones?, See the next to learn about

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Appendix See the next page to learn about the benefits of training in each heart rate zone. How can I determine my heart rate zones? If you know your maximum heart rate, you can enter it and allow the Forerunner to calculate your Zone % of Max. Heart Rate Perceived Exertion Benefits 1 50%-60% Relaxed, easy pace; rhythmic breathing Beginning-level aerobic training; reduces stress Pace comfortable; 2 60%-70% slightly deeper breathing, conversation possible Basic cardiovascular training; good recovery pace Pace moderate; 3 70%-80% more difficult to hold conversation Improved aerobic capacity; optimal cardiovascular training Pace fast and a bit 4 80%-90% uncomfortable; breathing forceful Improved anaerobic capacity and threshold; improved speed 5 90%- 100% Pace a sprinting effort, Anaerobic and unsustainable for long period muscular endurance; of time; labored breathing increased power 58 Forerunner® 205/305 Owner's Manual

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5¶
Forerunner
®
205/305 Owner’s Manual
A
PPENDIX
See the next page to learn about
the benefits of training in each
heart rate zone.
How can I determine my
heart rate zones?
If you know your maximum heart
rate, you can enter it and allow
the Forerunner to calculate your
Zone
% of Max.
Heart Rate
Perceived Exertion
Benefits
1
50%–60%
Relaxed, easy pace;
rhythmic breathing
Beginning-level aerobic
training; reduces stress
2
60%–70%
Pace comfortable;
slightly deeper breathing,
conversation possible
Basic cardiovascular
training; good recovery
pace
3
70%–80%
Pace moderate;
more difficult to hold
conversation
Improved aerobic
capacity; optimal
cardiovascular training
4
80%–90%
Pace fast and a bit
uncomfortable;
breathing forceful
Improved anaerobic
capacity and threshold;
improved speed
5
90%–
100%
Pace a sprinting effort,
unsustainable for long period
of time; labored breathing
Anaerobic and
muscular endurance;
increased power