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Targetzone Intensity% of HR max
HRmax = Maximum
heartrate (220-age).
Example:Heart
ratezones (in
beatsper minute)
fora 30-years-old
person,whose
maximum heart
rateis 190 bpm
(220–30).
Exampledurations Training effect
training,and for
variousdur-
ations.
Becomesmore
importantdur-
ingpre com-
petition
season.
MODERATE 70–80%133–152bpm 10–40minutes Benefits:
Enhancesgen-
eraltraining
pace,makes
moderate
intensity
effortseasier
andimproves
efficiency.
Feelslike:
Steady,con-
trolled,fast
breathing.
Recommended
for:Athletes
trainingfor
events,or look-
ingfor per-
formance
gains.
LIGHT 60–70% 114-133bpm 40–80minutes Benefits: