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Heart Rate Zone Calculations
% of Maximum Heart
Zone
Rate
1
50–60%
2
60–70%
3
70–80%
4
80–90%
5
90–100%
50
Perceived Exertion
Relaxed, easy pace, rhythmic breathing
Comfortable pace, slightly deeper
breathing, conversation possible
Moderate pace, more difficult to hold
conversation
Fast pace and a bit uncomfortable,
breathing forceful
Sprinting pace, unsustainable for long
period of time, labored breathing
Benefits
Beginning-level aerobic training,
reduces stress
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
Appendix
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