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Target zone Intensity % of HR
max
HR
max
= Maximum
heart rate (220-age).
Example: Heart
rate zones (in
beats per minute)
for a 30-years-old
person, whose
maximum heart
rate is 190 bpm
(220–30).
Example durations Training effect
training, and for
various dur-
ations.
Becomes more
important dur-
ing pre com-
petition
season.
MODERATE 70–80% 133–152 bpm 10–40 minutes Benefits:
Enhances gen-
eral training
pace, makes
moderate
intensity
efforts easier
and improves
efficiency.
Feels like:
Steady, con-
trolled, fast
breathing.
Recommended
for: Athletes
training for
events, or look-
ing for per-
formance
gains.
LIGHT 60–70% 114-133 bpm 40–80 minutes Benefits: