76
HEART RATE ZONES
Polar heart rate zones introduce a new level of effectiveness in heart rate-based training. Training is divided into five
heart rate zones based on percentages of maximum heart rate. With heart rate zones, you can easily select and
monitor training intensities.
Target zone Intensity % of
HR
max
*
Example:
Heart rate
zones**
Example dur-
ations
Training effect
MAXIMUM 90–100% 171–190
bpm
less than 5
minutes
Benefits: Maximal or near maximal effort for
breathing and muscles.
Feels like: Very exhausting for breathing and
muscles.
Recommended for: Very experienced and fit
athletes. Short intervals only, usually in final
preparation for short events.
HARD 80–90% 152–172
bpm
2–10
minutes
Benefits: Increased ability to sustain high
speed endurance.
Feels like: Causes muscular fatigue and
heavy breathing.
Recommended for: Experienced athletes for
year-round training, and for various
durations. Becomes more important during
pre competition season.
MODERATE 70–80% 133–152
bpm
10–40
minutes
Benefits: Enhances general training pace,
makes moderate intensity efforts easier and
improves efficiency.
Feels like: Steady, controlled, fast breathing.
Recommended for: Athletes training for
events, or looking for performance gains.
LIGHT 60–70% 114-133
bpm
40–80
minutes
Benefits: Improves general base fitness,
improves recovery and boosts metabolism.
Feels like: Comfortable and easy, low muscle
and cardiovascular load.
To Next Page
Loading...
