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58 Forerunner
®
205/305 Owner’s Manual
appendIx
See the next page to learn about
the benets of training in each
heart rate zone.
How can I determine my
heart rate zones?
If you know your maximum heart
rate, you can enter it and allow
the Forerunner to calculate your
Zone
% of Max.
Heart Rate
Perceived Exertion Benets
1 50%–60%
Relaxed, easy pace;
rhythmic breathing
Beginning-level aerobic
training; reduces stress
2 60%–70%
Pace comfortable;
slightly deeper breathing,
conversation possible
Basic cardiovascular
training; good recovery
pace
3 70%–80%
Pace moderate;
more difcult to hold
conversation
Improved aerobic
capacity; optimal
cardiovascular training
4 80%–90%
Pace fast and a bit
uncomfortable;
breathing forceful
Improved anaerobic
capacity and threshold;
improved speed
5
90%–
100%
Pace a sprinting effort,
unsustainable for long period
of time; labored breathing
Anaerobic and
muscular endurance;
increased power