Polar Electro A360 - Page 44

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Target zone Intensity % of
HR
max
HR
max
= Max-
imum heart rate
(220-age).
Example: Heart
rate zones (in
beats per minute)
for a 30-years-old
person, whose
maximum heart
rate is 190 bpm
(220–30).
Example dur-
ations
Training effect
MAXIMUM 90–100% 171–190 bpm less than 5
minutes
Benefits: Max-
imal or near
maximal effort
for breathing
and muscles.
Feels like:
Very exhaust-
ing for breath-
ing and
muscles.
Recommended
for: Very exper-
ienced and fit
athletes. Short
intervals only,
usually in final
preparation for
short events.
HARD 80–90% 152–172 bpm 2–10 minutes Benefits:
Increased abil-
ity to sustain
high speed
endurance.
Feels like:
Causes mus-
cular fatigue
and heavy
breathing.