Target zone
5MAXIMUM
4HARD
3MODERATE
2LIGHT
1VERY LIGHT
Intensity % of HRmax, bpm
Example interval durations
less than 5 minute
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
Sport Zones
Polar sport zones introduce a new level of ease in heart
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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