Polar RC3 GPS user manual Polar Smart Coaching, Polar Sport Zones

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11. POLAR SMART COACHING

Polar Sport Zones

Polar sport zones introduce a new level of effectiveness in heart rate-based training. Training is divided into five sport zones based on percentages of maximum heart rate. With sport zones, you can easily select and monitor training intensities.

Target zone	Intensity % of	Example	Training benefit
	HRmax, bpm	durations
VERY HARD			BENEFITS: develops maximum performance and
			speed
	90–100%	less than 5	FEELS LIKE: very exhausting for breathing and
	171–190 bpm	minutes	muscles
			RECOMMENDED FOR: fit persons and for athletic
			training
HARD			BENEFITS: increases maximum performance
			capacity
	80–90%	2–10 minutes	FEELS LIKE: muscular fatigue and heavy
	152–172 bpm		breathing.
			RECOMMENDED FOR: everybody for shorter
			exercises
MODERATE			BENEFITS: improves aerobic fitness
	70–80%	10–40	FEELS LIKE: light muscular strain, easy
			breathing, moderate sweating
	133–152 bpm	minutes
			RECOMMENDED FOR: everybody for moderately
			long exercises
LIGHT			BENEFITS: improves basic endurance and fat
			burning
	60–70%	40–80	FEELS LIKE: comfortable, easy breathing, low
	114-133 bpm	minutes	muscle load, light sweating
			RECOMMENDED FOR: everybody for longer and
			frequently repeated shorter exercises
VERY LIGHT			BENEFITS: improves overall health and helps
	50–60%	20–40	recovery
			FEELS LIKE: very easy for breathing and muscles
	104–114 bpm	minutes
			RECOMMENDED FOR: weight management and
			active recovery

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

Training in heart rate zone 1 is done at a very low intensity. The main training principle is that performance improves when recovering after, and not only during training. Accelerate the recovery process with very light intensity training.

Training in heart rate zone 2 is for endurance training, an essential part of any training program. Training sessions in this zone are easy and aerobic. Long-duration training in this light zone results in effective energy expenditure. Progress will require persistence.

Aerobic power is enhanced in heart rate zone 3. The training intensity is higher than in sport zones 1 and 2, but still mainly aerobic. Training in sport zone 3 may, for example, consist of intervals followed by recovery. Training in this zone is especially effective for improving the efficiency of blood circulation in the heart and skeletal muscles.

42Polar Smart Coaching