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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
Improves gen-
eral base fit-
ness, improves
recovery and
boosts meta-
bolism.
Feels like:
Comfortable
and easy, low
muscle and car-
diovascular
load.
Recommended
for: Everybody
for long training
sessions dur-
ing base train-
ing periods and
for recovery
exercises dur-
ing competition
season.
VERY LIGHT 50–60% 104–114 bpm 20–40 minutes Benefits:
Helps to warm
up and cool
down and
assists recov-
ery.
Feels like: