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Appendix 49
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 difcult 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