Polar V800 manual Heart Rate Zones, Maximum

Running Index	Cooper test	5 km (h:m-	10 km (h:m-	21.098 km	42.195 km (h:m-
	(m)	m:ss)	m:ss)	(h:mm:ss)	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 ZONES

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

Target zone	Intensity % of HRmax*,	Example durations	Training effect
	bpm
			Benefits: Maximal or near maximal effort
MAXIMUM			for breathing and muscles.
			Feels like: Very exhausting for breathing
	90–100% 171–190 bpm	less than 5 minutes	and muscles.
			Recommended for: Very experienced
			and fit athletes. Short intervals only,
			usually in final preparation for short
			events.
			Benefits: Increased ability to sustain
HARD			high speed endurance.
			Feels like: Causes muscular fatigue and
	80–90% 152–172 bpm	2–10 minutes	heavy breathing.
			Recommended for: Experienced
			athletes for year-round training, and for
			various durations. Becomes more
			important during pre competition season.
MODERATE			Benefits: Enhances general training
			pace, makes moderate intensity efforts
			easier and improves efficiency.
	70–80% 133–152 bpm	10–40 minutes	Feels like: Steady, controlled, fast
			breathing.
			Recommended for: Athletes training for
			events, or looking for performance gains.

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