Garmin FORERUNNER 245 - About Heart Rate Zones; Heart Rate Zone Calculations; VO2 Max. Standard Ratings

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
V O2 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