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Target zone Intensity % of HRmax*,
bpm Example durations Training effect
season.
MODERATE
7080% 133–152 bpm 1040 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
6070% 114-133 bpm 4080 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
5060% 104–114 bpm 2040 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.
*HRmax = 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.
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