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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
Improvesgen-
eralbase fit-
ness,improves
recoveryand
boostsmeta-
bolism.
Feelslike:
Comfortable
andeasy, low
muscleand car-
diovascular
load.
Recommended
for:Everybody
forlong training
sessionsdur-
ingbase train-
ingperiods and
forrecovery
exercisesdur-
ingcompetition
season.
VERY LIGHT 50–60% 104–114bpm 20–40minutes Benefits:
Helpsto w arm
upand cool
downand
assists recov-
ery.
Feelslike: