12. BACKGROUND INFORMATION

Polar Sport Zones

Polar sport zones introduce a new level of effectiveness in heart rate-based training. Trainingis divided
into five sport zones based on percentages of maximum heart rate. With sport zones, you can easily select
and monitor training intensities.
Targetzone Intensity % of
HRmax, bpm
Example
durations Trainingbenefit
MAXIMUM
90–100%
171–190bpm lessthan 5
minutes
Benefits:Maximal or near maximal effort for
breathingand muscles.
Feelslike: Very exhausting for breathing and
muscles.
Recommendedfor: Very experienced and fit
athletes.Short intervals only, usually in final
preparationfor short events.
HARD
80–90%
152–172bpm 2–10 minutes
Benefits:Increased ability to sustain high speed
endurance.
Feelslike: Causes muscular fatigue and heavy
breathing.
Recommendedfor: Experienced athletes for
year-roundtraining, and for various durations.
Becomesmore important during pre competition
season.
MODERATE
70–80%
133–152bpm 10–40
minutes
Benefits:Enhances general training pace,
makesModerate intensity efforts easier and
improvesefficiency.
Feelslike: Steady, controlled, fast breathing.
Recommendedfor: Athletes training for events,
orlooking for performance gains.
LIGHT
60–70%
114-133bpm 40–80
minutes
Benefits:Improves general base fitness,
improvesrecovery and boosts metabolism.
Feelslike: Comfortable and easy, low muscle
andcardiovascular load.
Recommendedfor: Everybody for long training
sessionsduring base training periods and for
recoverytraining sessions during competition
season.
VERY LIGHT
50–60%
104–114bpm 20–40
minutes
Benefits:Helps to warm up and cool down and
assistsrecovery.
Feelslike: Very easy, little strain.
Recommendedfor: For recovery and cool-down,
throughouttraining season.
HRmax = Maximum heart rate (220-age). Example: 30 years old, 220–30=190 bpm.
Trainingin 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.
Trainingin 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.
ENGLISH
38 Background Information