Polar RS 800 SD manual Sport Zones, 5MAXIMUM 4HARD 3MODERATE 2LIGHT 1VERY Light

Target zone

5MAXIMUM

4HARD

3MODERATE

2LIGHT

1VERY LIGHT

Intensity % of HRmax, bpm

90–100% 171–190 bpm

80–90% 152–171 bpm

70–80% 133–152 bpm

60–70% 114–133 bpm

50–60% 104–114 bpm

Example interval durations

less than 5 minute

2–10 minutes

10–40 minutes

40–80 minutes

20–40 minutes

Training benefit

Benefits: Maximal or near maximal effort for breathing and muscles

Feels like: Very exhausting for breathing and muscles

Recommended for: Very experienced and fit runners. Short intervals only, usually in final preparation for short running events

Benefits: Increased ability to sustain high speed endurance

Feels like: Muscular fatigue and heavy breathing

Recommended for: Experienced runners for all year round training varying in length. Becomes more important during pre competition season

Benefits: Enhances general training pace, makes Moderate intensity efforts easier and improves efficiency

Feels like: Steady controlled fast breathing

Recommended for: Runners progressing towards events or looking for performance gains, particularly for half and full marathon training

Benefits: Improves general base fitness, improves recovery and boosts metabolism

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

Benefits: Helps to warm up and cool down and assists recovery

Feels like: Very easy, little strain

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

Sport Zones

Polar sport zones introduce a new level of ease 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 to achieve optimal results.

RS800 screen shot current Sport Zone

After exercise, time spent in each sport zone is displayed. Use the weekly display to see in which sport zones you have been exercising, and the duration spent in each sport zone.

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