Справочник Пользователя для Garmin International Inc 03191

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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.

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

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

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. 

These tables include classifications for functional threshold 

power (FTP) estimates by gender.

Superior

5.05 and greater

Excellent

From 3.93 to 5.04

Good

From 2.79 to 3.92

Fair

From 2.23 to 2.78

Untrained

Less than 2.23

Superior

4.30 and greater

Excellent

From 3.33 to 4.29

Good

From 2.36 to 3.32

Appendix

9

s

ion,

ht, a

ure.

U.

v

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