Graco Forerunner 410 User Manual download pdf (Page 47)

Forerunner 410 Owner’s Manual 41

Appendix

Heart Rate Zone Table

% of Maximum

Heart Rate or

Resting Heart

Rate

Perceived Exertion Benets

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 difcult 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

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