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Heart Rate Zone Calculations
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
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 athletic performance and
should increase as your level of fitness improves. The Venu Sq 2 device requires wrist-based heart rate or a
compatible chest heart rate monitor to display your VO2 max. estimate.
On the device, your VO2 max. estimate appears as a number, description, and position on the color gauge. On
your Garmin Connect account, you can view additional details about your VO2 max. estimate, such as where it
ranks for your age and sex.
Purple
Superior
Blue
Excellent
Green
Good
Orange
Fair
Red
Poor
36 Heart Rate Features
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