35
Target zone
Intensity % of HRmax*,
bpm
Example durations Training effect
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.
Recommended for: Everybody for
long training sessions during base
training periods and for recovery
exercises during competition
season.
VERY LIGHT
50–60% 104–114 bpm 20–40 minutes
Benefits: Helps to warm up and
cool down and assists recovery.
Feels like: Very easy, little strain.
Recommended for: For recovery
and cool-down, throughout training
season.
*HR
max
= Maximum heart rate (220-age). Example: 30 years old, 220–30=190 bpm.
Training in heart rate zone 1 is done at a very low intensity. The main training principle is that performance
improves when recovering after, and not only during training. Accelerate the recovery process with very light
intensity training.
Training in heart rate zone 2 is for endurance training, an essential part of any training program. Training
sessions in this zone are easy and aerobic. Long-duration training in this light zone results in effective energy
expenditure. Progress will require persistence.
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