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3
MODERATE
2
LIGHT
4
HARD
1
VERY LIGHT
5
MAXIMUM
90–100%
171–190 bpm
80–90%
152–171 bpm
70–80%
133–152 bpm
60–70%
114–133 bpm
50–60%
104–114 bpm
less than
5 minute
2–10
minutes
10–40
minutes
40–80
minutes
20–40
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 runners. Short intervals only,
usually in final preparation for short running events
Benefits:
Increased ability to sustain high speed endurance
Feels like:
Muscular fatigue and heavy breathing
Recommended for:
Experienced runners for all year round training varying
in length. Becomes more important during pre competition season
Benefits:
Enhances general training pace, makes Moderate intensity
efforts easier and improves efficiency
Feels like:
Steady controlled fast breathing
Recommended for:
Runners progressing towards events or looking for
performance gains, particularly for half and full marathon training
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
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
Target zone
Intensity %
of HR
max
, bpm
Example
interval
durations
Training benefit
Sport Zones
Polar sport zones introduce a new level of ease 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 to achieve optimal
results.
After exercise, time spent in each sport zone is
displayed. Use the weekly display to see in which
sport zones you have been exercising, and the
duration spent in each sport zone.
17
RS800 screen shot
current Sport Zone