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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 fi t runners. Short intervals only,
usually in final preparation for short
running events.
HARD
80–90%
152–172
bpm
2–10
minutes
Benefits: Increased ability to sustain
high speed endurance.
Feels like: Causes muscular fatigue
and heavy breathing.
Recommended for: Experienced
runners for all year round training in
varying length. Becomes more
important during pre competition
season.
MODERATE
70–80%
133–152
bpm
10–40
minutes
Benefits: Enhances general training
pace, makes Moderate intensity efforts
easier and improves effiency.
Feels like: Steady controlled fast
breathing.
Recommended for: Runners
progressing towards events or looking
for performance gains, particularly for
half and full marathon training.
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 exercises throughout the
training season.
HR
max
= Maximum heart rate (220-age). Example: 30 years old, 220–30=190 bpm.
Running in sport zone 1 is done at a very low intensity. The main training principle is that your
Polar RS400 User Manual 37