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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.
Polar CS600X User Manual 48