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Target zone Intensity %
of HR
max
*
Example:
Heart rate
zones**
Example dur-
ations
Training effect
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 effi-
ciency.
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).
** Heart rate zones (in beats per minute) for a 30-years-old person, whose maximum heart rate is 190 bpm (22030).
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