Garmin A03191, Owner'S Manual

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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
Anaerobic and
muscular endurance,
These tables include standardized classifications for VO2 max. estima
Males Percentile 20–29 30–39 40–
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 32.3
Fair 40 41.7 40.5 38.5 32.3 29.4
Poor 0–40 <41.7 <40.5 <38.5 <32.3 <29.4
Females Percentile 20–29 30–39 40–49 70–79
Superior 95 49.6 47.4 45.3
Excellent 80 43.9 42.4 39.7
Good 60 39.5 37.8 36.3 30 28.1
Fair 40 36.1 34.4 33 27.5 25.9
Poor 0–40 <36.1 <34.4 <33
Data reprinted with permission from The Cooper Institute.
FTP Ratings
These tables include classifications for functional threshold
power (FTP) estimates by gender.
Males Watts per Kilogram (W/kg)
Superior 5.05 and greater
Excellent From 3.93 to 5.04
Good From 2.79 to 3.92
Males Watts per Kilogram (W/kg)
Fair From 2.23 to 2.78
Untrained Less than 2.23
Females Watts per Kilogram (W/kg)
Superior 4.30 and greater
Excellent From 3.33 to 4.29
Good From 2.36 to 3.32
Appendix 9
VO2 Max. Standard Ratings
s ion, ht, a ure.
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