Polar A300 user manual Hard

Target zone Intensity % of HRmax

HRmax = Maximum heart rate (220-age).

Example: Heart	Example durations Training effect
rate zones (in
beats per minute)
for a 30-years-old
person, whose
maximum heart
rate is 190 bpm
(220–30).

HARD

			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.
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.
			Recommended
			for: Exper-
			ienced athletes
			for year-round

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