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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
cardiovascular
load.
Recommended
for: Everybody for
long training ses-
sions during base
training periods
and for recovery
exercises during
competition sea-
son.
VERY LIGHT 50–60% 104–114 bpm 20–40 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,
throughout training
season.
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 ses-
sions 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 sport zones 1 and 2, but
still mainly aerobic. Training in sport zone 3 may, for example, consist of intervals followed by recovery. Train-
ing in this zone is especially effective for improving the efficiency of blood circulation in the heart and skeletal
muscles.