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Target zone
Intensity % of
HR
max
, bpm
Example
durations
Training benefit
LIGHT
60–70%
114-133
bpm
40–80
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
20–40
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.
HR
max
= Maximum heart rate (220-age). Example: 30 years old, 220–30=190 bpm.
Exercising in sport 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.
Sport zone 2 is for endurance training, an essential part of any training program. Exercise sessions 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 sport 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. Exercising in this zone is especially effective for improving the efficiency of blood circulation
in the heart and skeletal muscles.
If your goal is to compete at top potential, you will have to train in sport zones 4 and 5. In these zones,
you exercise anaerobically, in intervals of up to 10 minutes. The shorter the interval, the higher the
intensity. Sufficient recovery between intervals is very important. The training pattern in zones 4 and 5
is designed to produce peak performance.
The Polar sport zones can be personalized by using a laboratory measured HR
max
value, or by taking a
field test to measure the value yourself. When exercising in a sport zone, try to make use of the entire
zone. The mid-zone is a good target, but keeping your heart rate at that exact level all the time is not
necessary. Heart rate gradually adjusts to training intensity. For instance, when crossing from sport
zone 1 to 3, the circulatory system and heart rate will adjust in 3-5 minutes.
Heart rate responds to exercise intensity depending on factors such as fitness and recovery levels, as
well as environmental factors. It is important to look out for subjective feelings of fatigue, and to
adjust your training program accordingly.
A simple way of making use of the sport zones is to work with target heart rate zones. For further
instructions, see Plan Your Training.
After the exercise, exercise duration is displayed in sport zones. Access the Weekly display to see in
which sport zones you have been exercising, and for how long.
The Polar ProTrainer 5 offers up to 10 sport zones to better serve your training needs and heart rate
reserve.
OwnZone Training
Your training computer determines automatically an individual and safe exercise intensity zone: your
OwnZone. The unique Polar OwnZone defines your personal training zone for aerobic training. The
Polar RS800CX User Manual 46