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Heart rate zone table, Based on your maximum and – Garmin Forerunner 405 CX User Manual

Page 51

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Forerunner 405CX Owner’s Manual

45

Appendix

Heart Rate Zone Table

% of Maximum

Heart Rate or

Resting 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