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11. BACKGROUND INFORMATION
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
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
athletes. Short intervals only, usually in final
preparation for short 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 athletes for
year-round training, and for various durations.
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 efficiency.
Feels like: Steady, controlled, fast breathing.
Recommended for: Athletes training for events,
or looking for performance gains.
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,
ENGLISH
Background Information 53