Forerunner
®
301 Owner’s Manual 47
APPENDIX > TRAINING WITH HEART RATE ZONES
consumption. The lactate threshold is a good way to
measure your fitness level because, unlike your maximum
heart rate, it is easily measured without pushing yourself to
the point of exhaustion! The Forerunner determines your
lactate threshold from workout data and uses it to calculate
your heart rate zones.
Zone
% of Max.
Heart Rate
Perceived Exertion Benefits
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 difficult 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
Table 1
To view your lactate threshold as determined by the
Forerunner, view your heart rate zones as described in
“Setting Heart Rate Zones.” Your lactate threshold is the
lower heart rate listed for Zone 5.
NOTE: To calculate your heart rate zones with Au-
toLearn, you must spend some time above your lactate
threshold during your workout.
