48
Running Index Cooper test
(m)
5 km (h:m-
m:ss)
10km (h:m-
m:ss)
Half marathon Marathon
74 3650 0:16:40 0:34:50 1:17:00 2:40:00
76 3750 0:16:20 0:33:50 1:14:30 2:36:00
78 3850 0:15:50 0:33:00 1:12:30 2:32:00
HEART RATE ZONE S
Polarheart ratezones introducea new level ofeff ectivenessin heart rate-basedtraining.Training is divided
intofive heart rate zones basedon percentages of maximum heartrate. With heart rate zones, you can easily
selectand monitor trainingintensities.
Targetzone Intensity% of HR max
HRmax = Maximum
heartrate (220-age).
Example:Heart rate
zones(in beatsper
minute)for a 30-
years-oldperson,
whosemaximum
heartrate is 190
bpm (220–30).
Exampledurations Training effect
MAXIMUM 90–100% 171–190bpm lesst han5 minutes Benefits:Maximal
ornear maximal
effortfor breathing
andmuscles.
Feelslike: Very
exhaustingfor
breathingand
muscles.
Recommended
for:Very exper-
iencedand fit ath-
letes.Short
intervalsonly, usu-
allyin f inalpre-
parationfors hort
events.
HARD 80–90% 152–172bpm 2–10minutes Benefits:
Increasedability
tosust ainhigh
speedendurance.
Feelslike: Causes
muscularfatigue
andheavy breath-