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Heart Rate Zone Calculations
% of Maximum Heart
Zone
Rate
1
50–60%
2
60–70%
3
70–80%
4
80–90%
5
90–100%
VO2 Max. Standard Ratings
These tables include standardized classifications for VO2 max. estimates by age and gender.
Males
Percentile
Superior
95
Excellent
80
Good
60
Fair
40
Poor
0–40
Females
Percentile
Superior
95
Excellent
80
Good
60
Fair
40
Poor
0–40
Data reprinted with permission from The Cooper Institute. For more information, go to www.CooperInstitute.org.
30
Perceived Exertion
Relaxed, easy pace, rhythmic breathing
Comfortable pace, slightly deeper
breathing, conversation possible
Moderate pace, more difficult to hold
conversation
Fast pace and a bit uncomfortable,
breathing forceful
Sprinting pace, unsustainable for long
period of time, labored breathing
20–29
30–39
55.4
54
51.1
48.3
45.4
44
41.7
40.5
<41.7
<40.5
20–29
30–39
49.6
47.4
43.9
42.4
39.5
37.8
36.1
34.4
<36.1
<34.4
Benefits
Beginning-level aerobic training,
reduces stress
Basic cardiovascular training, good
recovery pace
Improved aerobic capacity, optimal
cardiovascular training
Improved anaerobic capacity and
threshold, improved speed
Anaerobic and muscular endurance,
increased power
40–49
50–59
52.5
48.9
46.4
43.4
42.4
39.2
38.5
35.6
<38.5
<35.6
40–49
50–59
45.3
41.1
39.7
36.7
36.3
33
33
30.1
<33
<30.1
60–69
70–79
45.7
42.1
39.5
36.7
35.5
32.3
32.3
29.4
<32.3
<29.4
60–69
70–79
37.8
36.7
33
30.9
30
28.1
27.5
25.9
<27.5
<25.9
Appendix