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Appendix 41

Vertical Oscillation: The amount of bounce while you are running. The vertical motion of your torso, measured in

centimeters for each step.

Vertical Ratio: The ratio of vertical oscillation to stride length.

About Heart Rate Zones

Many athletes use heart rate zones to measure and increase their cardiovascular strength and improve their level

of fitness. A heart rate zone is a set range of heartbeats per minute. The five commonly accepted heart rate zones

are numbered from 1 to 5 according to increasing intensity. Generally, heart rate zones are calculated based on

percentages of your maximum heart rate.

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

VO2 Max� Standard Ratings

These tables include standardized classifications for VO2 max. estimates by age and gender.

Males Percentile 20–29 30–39 40–49 50–59 60–69 70–79

Superior 95 55.4 54 52.5 48.9 45.7 42.1

Excellent 80 51.1 48.3 46.4 43.4 39.5 36.7

Good 60 45.4 44 42.4 39.2 35.5 32.3

Fair 40 41.7 40.5 38.5 35.6 32.3 29.4

Poor 0–40 <41.7 <40.5 <38.5 <35.6 <32.3 <29.4

Females Percentile 20–29 30–39 40–49 50–59 60–69 70–79

Superior 95 49.6 47.4 45.3 41.1 37.8 36.7

Excellent 80 43.9 42.4 39.7 36.7 33 30.9

Good 60 39.5 37.8 36.3 33 30 28.1

Fair 40 36.1 34.4 33 30.1 27.5 25.9

Poor 0–40 <36.1 <34.4 <33 <30.1 <27.5 <25.9

Data reprinted with permission from The Cooper

Institute. For more information, go to www.

CooperInstitute.org.