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).

 

Improves gen- eral base fit- ness, improves recovery and boosts meta- bolism.

Feels like: Comfortable and easy, low muscle and car- diovascular load.

Recommended for: Everybody for long training sessions dur- ing base train- ing periods and for recovery exercises dur- ing competition season.

VERY LIGHT

50–60%

104–114 bpm

20–40 minutes

Benefits:

 

 

 

 

Helps to warm

 

 

 

 

up and cool

 

 

 

 

down and

 

 

 

 

assists recov-

 

 

 

 

ery.

 

 

 

 

Feels like:

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Polar A300 user manual Very Light