Garmin Forerunner 910XT Owners Manual - Page 51
Heart Rate Zone Calculations, Maximum, Heart Rate, Perceived Exertion, Benefits
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Heart Rate Zone Calculations Zone % of Perceived Exertion Maximum Heart Rate Benefits 1 50-60% Relaxed, easy pace, rhythmic Beginning-level aerobic training, breathing reduces stress 2 60-70% Comfortable pace, slightly deeper Basic cardiovascular training, breathing, conversation possible good recovery 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 capacity and uncomfortable, breathing forceful threshold, improved speed 5 90-100% Sprinting pace, unsustainable Anaerobic and muscular for long period of time, labored endurance, increased power breathing Appendix 49
Appendix
49
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