Polar A300 user manual Light

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).

			training, and for
			various dur-
			ations.
			Becomes more
			important dur-
			ing pre com-
			petition
			season.
MODERATE	70–80% 133–152 bpm	10–40 minutes	Benefits:
			Enhances gen-
			eral training
			pace, makes
			moderate
			intensity
			efforts easier
			and improves
			efficiency.
			Feels like:
			Steady, con-
			trolled, fast
			breathing.
			Recommended
			for: Athletes
			training for
			events, or look-
			ing for per-
			formance
			gains.

LIGHT

60–70%

114-133 bpm

40–80 minutes

Benefits:

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