Filter
Top Products
11. POLAR SMART COACHING
Polar Sport Zones
Polar sport zones introduce a new level of effectiveness in heart rate-based training. Training is divided
into five sport zones based on percentages of maximum heart rate. With sport zones, you can easily select
and monitor training intensities.
Target zone Intensity % of
HR
max
, bpm
Example
durations
Training benefit
VERY HARD
90–100%
171–190 bpm
less than 5
minutes
BENEFITS: develops maximum performance and
speed
FEELS LIKE: very exhausting for breathing and
muscles
RECOMMENDED FOR: fit persons and for athletic
training
HARD
80–90%
152–172 bpm
2–10 minutes
BENEFITS: increases maximum performance
capacity
FEELS LIKE: muscular fatigue and heavy
breathing.
RECOMMENDED FOR: everybody for shorter
exercises
MODERATE
70–80%
133–152 bpm
10–40
minutes
BENEFITS: improves aerobic fitness
FEELS LIKE: light muscular strain, easy
breathing, moderate sweating
RECOMMENDED FOR: everybody for moderately
long exercises
LIGHT
60–70%
114-133 bpm
40–80
minutes
BENEFITS: improves basic endurance and fat
burning
FEELS LIKE: comfortable, easy breathing, low
muscle load, light sweating
RECOMMENDED FOR: everybody for longer and
frequently repeated shorter exercises
VERY LIGHT
50–60%
104–114 bpm
20–40
minutes
BENEFITS: improves overall health and helps
recovery
FEELS LIKE: very easy for breathing and muscles
RECOMMENDED FOR: weight management and
active recovery
HR
max
= Maximum heart rate (220-age). Example: 30 years old, 220–30=190 bpm.
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
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 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. Training in this zone is especially effective for improving the efficiency of blood circulation in
the heart and skeletal muscles.
ENGLISH
42 Polar Smart Coaching