Heart Rate Zone Calculations
Zone % of Maximum Heart Rate
Perceived Exertion
1 50-60%
Relaxed, easy pace, rhythmic breathing
2 60-70% 3 70-80%
Comfortable pace, slightly deeper breathing, conversation possible
Moderate pace, more difficult to hold conversation
Benefits
Beginning-level aerobic training, reduces stress Basic cardiovascular training, good recovery pace
Improved aerobic capacity, optimal cardiovascular training
Zone % of Maximum Heart Rate
4 80-90%
5 90-100%
Perceived Exertion
Benefits
Fast pace and a bit
Improved anaerobic
uncomfortable, breathing capacity and
forceful
threshold, improved
speed
Sprinting pace, unsustainable for long period of time, labored breathing
Anaerobic and muscular endurance, increased power
VO2 Max. Standard Ratings
These tables include standardized classifications for VO2 max. estimates by age and gender.
Males Superior Excellent Good Fair Poor
Percentile 95 80 60 40 0-40
20-29 55.4 51.1 45.4 41.7