Polar V800 manual Light

Target zone	Intensity % of HRmax*,	Example durations	Training effect
	bpm
			Benefits: Improves general base fitness,
LIGHT			improves recovery and boosts
			metabolism.
			Feels like: Comfortable and easy, low
	60–70% 114-133 bpm	40–80 minutes	muscle and cardiovascular load.
			Recommended for: Everybody for long
			training sessions during base training
			periods and for recovery exercises
			during competition season.
VERY LIGHT			Benefits: Helps to warm up and cool
			down and assists recovery.
	50–60% 104–114 bpm	20–40 minutes	Feels like: Very easy, little strain.
			Recommended for: For recovery and
			cool-down, throughout training season.

*HRmax = Maximum heart rate (220-age). Example: 30 years old, 220–30=190 bpm.

Training in 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.

Training in 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.

Aerobic power is enhanced in heart rate zone 3. The training intensity is higher than in zones 1 and 2, but still mainly aerobic. Training in zone 3 may, for example, consist of intervals followed by recovery. Training in this zone is especially effective for improving the efficiency of blood circulation in the heart and skeletal muscles.

If your goal is to compete at top potential, you will have to train in heart rate zones 4 and 5. In these zones, you exercise anaerobically in intervals of up to 10 minutes. The shorter the interval, the higher the intensity. Sufficient recovery between intervals is very important. The training pattern in zones 4 and 5 is designed to produce peak performance.

The Polar target heart rate zones can be personalized in the sport profile settings in the Flow web service by using a laboratory measured HRmax value, or by taking a field test to measure the value yourself. When training in a target heart rate zone, try to make use of the entire zone. The mid-zone is a good target, but keeping your heart rate at that exact level all the time is not necessary. Heart rate gradually adjusts to training

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