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Forerunner 410 Owner’s Manual 41
Appendix
Heart Rate Zone Table
% of Maximum
Heart Rate or
Resting Heart
Rate
Perceived Exertion Benets
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