Polar A300 user manual Target zone Intensity % of HRmax

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).
		Very easy,
		little strain.
		Recommended
		for: For recov-
		ery and cool-
		down, through-
		out training sea-
		son.

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 ses- sions in this zone are easy and aerobic. Long-duration training in this light zone results in effective energy expenditure. Progress will require persistence.

Aerobic power is enhanced in heart rate zone 3. The training intensity is higher than in sport zones 1 and 2, but still mainly aerobic. Training in sport zone 3 may, for example, consist of intervals followed by recovery. Train- ing in this zone is especially effective for improving the efficiency of blood circulation in the heart and skeletal muscles.

If your goal is to compete at top potential, you will have to train in heart rate zones 4 and 5. In these zones, you exercise anaerobically in intervals of up to 10 minutes. The shorter the interval, the higher the intensity. Suf- ficient recovery between intervals is very important. The training pattern in zones 4 and 5 is designed to pro- duce peak performance.

The Polar target heart rate zones can be personalized by using a laboratory measured HRmax value, or by tak- ing a field test to measure the value yourself. When training in a target heart rate zone, try to make use of the entire zone. The mid-zone is a good target, but keeping your heart rate at that exact level all the time is not necessary. Heart rate gradually adjusts to training intensity. For instance, when crossing from heart rate tar- get zone 1 to 3, the circulatory system and heart rate will adjust in 3-5 minutes.

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