75Forerunner
®
35
EN
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
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