Garmin Forerunner 735XT Manual do Proprietário - Página 27
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Heart Rate Zone Calculations
Zone % of
Perceived Exertion
Maximum
Heart Rate
1
50–60%
Relaxed, easy pace,
rhythmic breathing
2
60–70%
Comfortable pace,
slightly deeper
breathing, conversation
possible
3
70–80%
Moderate pace, more
difficult to hold
conversation
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.
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
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
Fair
From 1.90 to 2.35
Untrained
Less than 1.90
FTP ratings are based on research by Hunter Allen and Andrew
Coggan, PhD, Training and Racing with a Power Meter
(Boulder, CO: VeloPress, 2010).
Appendix
Benefits
Beginning-level
aerobic training,
reduces stress
Basic cardiovascular
training, good
recovery pace
Improved aerobic
capacity, optimal
cardiovascular training
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
Zone % of
Perceived Exertion
Maximum
Heart Rate
4
80–90%
Fast pace and a bit
uncomfortable, breathing
forceful
5
90–100%
Sprinting pace,
unsustainable for long
period of time, labored
breathing
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
Benefits
Improved anaerobic
capacity and
threshold, improved
speed
Anaerobic and
muscular endurance,
increased power
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
23