Polar RCX3 user manual Background Information, Polar Sport Zones, Intensity %, HRmax, bpm

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12. BACKGROUND INFORMATION

Polar Sport Zones

Polar sport zones introduce a new level of effectiveness in heart rate-based training. Training is divided into five sport zones based on percentages of maximum heart rate. With sport zones, you can easily select and monitor training intensities.

Target zone	Intensity % of	Example	Training benefit
	HRmax, bpm	durations
MAXIMUM			Benefits: Maximal or near maximal effort for
			breathing and muscles.
	90–100%	less than 5	Feels like: Very exhausting for breathing and
			muscles.
	171–190 bpm	minutes
			Recommended for: Very experienced and fit
			athletes. Short intervals only, usually in final
			preparation for short events.
HARD			Benefits: Increased ability to sustain high speed
			endurance.
			Feels like: Causes muscular fatigue and heavy
	80–90%	2–10 minutes	breathing.
	152–172 bpm		Recommended for: Experienced athletes for
			year-round training, and for various durations.
			Becomes more important during pre competition
			season.
MODERATE			Benefits: Enhances general training pace,
			makes Moderate intensity efforts easier and
	70–80%	10–40	improves efficiency.
	133–152 bpm	minutes	Feels like: Steady, controlled, fast breathing.
			Recommended for: Athletes training for events,
			or looking for performance gains.
LIGHT			Benefits: Improves general base fitness,
			improves recovery and boosts metabolism.
			Feels like: Comfortable and easy, low muscle
	60–70%	40–80	and cardiovascular load.
	114-133 bpm	minutes	Recommended for: Everybody for long training
			sessions during base training periods and for
			recovery training sessions during competition
			season.

VERY LIGHT

50–60%	20–40
104–114 bpm	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.

HRmax = 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.

38Background Information