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POLAR HEART RATE ZONES
When the player's maximum heart rate is selected as the heart zone calculation method, heart rate zones
which the user can determine are specified as a percentage of a player's maximum heart rate. As the zones
are based on percentages of a player's own maximum heart rate, they are individual for each player. The same
percentages are, however, used for the whole team. Training is divided into five heart rate zones based on
percentages of maximum heart rate. The zones can be edited in the Team Pro web service, and can be
individually customized for each sport.
EDIT HEART RATE ZONES
1.
Click (name/profile photo) in the upper right corner.
2. Choose Team settings, and click the team you wish to edit.
3. Choose SPORTPROFILES, and the profile you wish to edit (if you only have one sport profile, it is
automatically chosen).
4. Choose Free under HEART RATE ZONETYPE, and adjust the zones.
5. Click SAVE.
Target zone
Intensity % of HRmax*,
bpm
Example durations 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
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