Heart Rate Zones and Perceived Exertion Table - Inspired Performance Multisports

Training Intensity Levels
Rating of Perceived Exertion

_{Zone Level}	_Rating	_{Description of}_Effort	_Prescribed_Intensity _Level	_{Percentage of Maximum Heart Rate}
_I_Recovery	₀	_{Nothing at all}	_{Light to moderate effort. Mild increase in breathing. Generally used for active recovery}	_{50- 60%}
	_.5	_{Very, Very Light}		_{50- 60%}
_II_{Extensive Endurance}	₁	_{Very Light}	_{Moderate Effort. Noticeable increase in breathing. Used for endurance building and active recovery.}	_{61- 70%}
	₂	_Light
	₃
_III_{Intensive Endurance}	₄	_{Fairly Light}	_{Conversational Pace. Can speak in full sentences, but breathing is elevated. Endurance building zone}	_{71- 80%}
	₅	_Moderate
	₆	_{Somewhat Hard}
_IV_{Sub- Threshold}	₇	_Hard	_{Trying to speak starts to become difficult. Considered “no mans land”- Not hard enough for LT training, but hard enough to require additional recovery time until next workout. Also considered Tempo Pace}	_81-90%
_Va_{Super- Threshold}	₈	_{Very Hard}	_{LT Zone (bottom of Va). For LT Training.}	_{Over 91%}
_Vb_Anaerobic	₉	_{Very, Very Hard}	_{Sprinting, VO2Max training}
_Vc_Power	₁₀	_{Maximum Effort}	_{Maximum effort. Extremely short efforts. Neuromuscular training.}