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2
60–70%
Comfortable
pace, slightly
deeper
breathing,
conversation
possible
3
70–80%
Moderate
pace, more
difficult to hold
conversation
4
80–90%
Fast pace
and a bit
uncomfortable,
breathing
forceful
5
90–100%
Sprinting pace,
unsustainable
for long period
of time, labored
breathing
Appendix
Basic
cardiovascular
training, good
recovery pace
Improved
aerobic
capacity,
optimal
cardiovascular
training
Improved
anaerobic
capacity and
threshold,
improved speed
Anaerobic
and muscular
endurance,
increased
power
23
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