Polar CS600X user manual Target zone

Polar CS600X User Manual 48

select and monitor training intensities and follow Polar’s sport zones-based training programs.

Target zone	Intensity % of	Example	Training benefit
	HRmax, bpm	durations
MAXIMUM	90–100%	less than 5	Benefits: Maximal or near maximal
	171–190	minutes	effort for breathing and muscles.
	bpm		Feels like: Very exhausting for breathing
			and muscles.
			Recommended for: Very experienced and
			fit cyclists. Short intervals only,
			usually final preparation for short
			riding events.
HARD	80–90%	2–20	Benefits: Increased ability to sustain
	152–172	minutes	high speed endurance.
	bpm		Feels like: Causes muscular fatigue and
			heavy breathing.
			Recommended for: Experienced cyclists
			for all year round training varying
			length. Becomes more important
			during pre-competition season.
MODERATE	70–80%	10–60	Benefits: Enhances general training
	133–152	minutes	pace, makes moderate intensity efforts
			easier and improves efficiency.
	bpm
			Feels like: Riding in at good pace with
			constantly high cadence.
			Recommended for: Cyclists progressing
			towards events or looking for
			performance gains.
LIGHT	60–70%	60–300	Benefits: Improves general base fitness,
	114-133	minutes	improves recovery and boosts
			metabolism.
	bpm
			Feels like: Comfortable and easy, low
			muscle and cardiovascular load.
			Recommended for: Everybody for long
			training sessions during base training
			periods and for recovery exercises
			during competition season.
VERY LIGHT	50–60%	20–60	Benefits: Helps to warm up and cool
	104–114	minutes	down and assists recovery.
	bpm		Feels like: Very easy, little strain.

Recommended for: For recovery and cool-down exercises throughout the training season.

HRmax = Maximum heart rate (220-age). Example: 30 years old, 220–30=190 bpm.

Cycling in sport zone 1 (Very light) is done at very low intensity. The main training principle is that performance level improves after training during the recovery period, not only during training. You can accelerate your recovery process with very light intensity training.