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Target zone
Intensity % of HRmax*,
bpm
Example durations Training effect
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.
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 zones 1 and 2, but still
mainly aerobic. Training in 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.
If your goal is to compete at top potential, you will have to train in heart rate 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 target heart rate zones can be personalized in the sport profile settings in the Flow web service by
using a laboratory measured HR
max
value, or by taking a field test to measure the value yourself. When
training in a target heart rate 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