User Manual

Appendix 17
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.