Fitness Goals Knowing your heart rate zones can help you measure and improve your fitness by understanding and applying these principles. Your heart rate is a good measure of exercise intensity. Training in certain heart rate zones can help you improve cardiovascular capacity and strength. If you know your maximum heart rate, you can use the table ( Heart Rate Zone Calculations , page 17 ) to determine the best heart rate zone for your fitness objectives. If you do not know your maximum heart rate, use one of the calculators available on the Internet. Some gyms and health centers can provide a test that measures maximum heart rate. The default maximum heart rate is 220 minus your age.
Heart Rate Zone Calculations About VO2 Max. Estimates VO2 max. is the maximum volume of oxygen (in milliliters) you can consume per minute per kilogram of body weight at your maximum performance. In simple terms, VO2 max. is an indication of cardiovascular strength and should increase as your level of fitness improves. The Venu 2 series watch requires wrist-based heart rate or a compatible chest heart rate monitor to display your VO2 max. estimate. On the watch, your VO2 max. estimate appears as a number and description. On your Garmin Connect account, you can view additional details about your VO2 max. estimate. VO2 max. data is provided by Firstbeat Analytics . VO2 max.
analysis is provided with permission from The Cooper Institute ® . For more information, see the appendix ( VO2 Max. Standard Ratings , page 62 ), and go to www.CooperInstitute.org .
Heart Rate Features 17 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 period of time, labored breathing Anaerobic and muscular endurance, increased power