75
Running Index Cooper test
(m)
5 km (h:m-
m:ss)
10km (h:m-
m:ss)
21.098km
(h:mm:ss)
42.195km (h:m-
m:ss)
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*,
bpm Exampledurations Training effect
MAXIMUM
90–100%171–190bpm lesst han5 minutes
Benefits:Maximal or nearmaximal effort
forbreathingand muscles.
Feelslike: Very exhausting for breathing
andmuscles.
Recommendedfor: Very experienced
andfit athletes. Short intervals only,
usuallyin final preparationfor short
events.
HARD
80–90%152–172bpm 2–10 minutes
Benefits:I ncreasedability to sustain
highspeed endurance.
Feelslike: C auses muscularfatigue and
heavybreathing.
Recommendedfor: Experienced
athletesfor year-roundtraining, andfor
variousdurations. Becomesmore
importantduringpre competition season.
MODERATE
70–80%133–152bpm 10–40minutes
Benefits:Enhances generaltraining
pace,makes moderateintensity efforts
easierand improveseffic iency.
Feelslike: Steady, controlled, fast
breathing.
Recommendedfor: Athletes trainingfor
events,or looking for performancegains.