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12. BACKROUND INFORMATION
Polar Sport Zones
Polar sport zones offer a new level of effectiveness in heart rate-based training. Training is divided into
five sport zones based on percentages of your maximum heart rate. With sport zones, you can easily select
and monitor training intensities and follow Polar’s sport zones-based training programs.
Target zone Intensity % of
HR
max
, bpm
Example
durations
Training benefit
MAXIMUM
90–100%
171–190 bpm
less than 5
minutes
Benefits: Maximal or near maximal effort for
breathing and muscles.
Feels like: Very exhausting for breathing and
muscles.
Recommended for: Very experienced and fit
cyclists. Short intervals only, usually final
preparation for short riding events.
HARD
80–90%
152–172 bpm
2–20 minutes
Benefits: Increased ability to sustain high
speed endurance.
Feels like: Causes muscular fatigue and
heavy breathing.
Recommended for: Experienced cyclists for
all year round training varying length. Becomes
more important during pre-competition season.
MODERATE
70–80%
133–152 bpm
10–60
minutes
Benefits: Enhances general training pace,
makes moderate intensity efforts easier and
improves efficiency.
Feels like: Riding in at good pace with
constantly high cadence.
Recommended for: Cyclists progressing
towards events or looking for performance
gains.
LIGHT
60–70%
114-133 bpm
60–300
minutes
Benefits: Improves general base fitness,
improves recovery and boosts metabolism.
Feels like: Comfortable and easy, low muscle
and cardiovascular load.
Recommended for: Everybody for long
training sessions during base training periods
and for recovery exercises during competition
season.
VERY LIGHT
50–60%
104–114 bpm
20–60
minutes
Benefits: Helps to warm up and cool down and
assists recovery.
Feels like: Very easy, little strain.
Recommended for: For recovery and
cool-down exercises throughout the training
season.
HR
max
= Maximum heart rate (220-age). Example: 30 years old, 220–30=190 bpm.
Cycling in sport zone 1 (Very light) is done at very low intensity. The main training principle is that
performance level improves after training during the recovery period, not only during training. You can
accelerate your recovery process with very light intensity training.
Sport zone 2 (Light) is for endurance training, an essential part of any training program. Cycling sessions
in this zone are easy and aerobic. Long-duration training in this light zone results in effective energy
ENGLISH
Backround Information 57