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HEART RATE ZONES
Polar heart rate zones introduce a new level of effectiveness in heart rate-based training. Training is
divided into five heart rate zones based on percentages of maximum heart rate. With heart rate zones,
you can easily select and monitor training intensities.
Target zone Intensity %
of HR
max
*
Example:
Heart rate
zones**
Example
durations
Training effect
MAXIMUM 90–100% 171190
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% 133152
bpm
10–40
minutes
Benefits: Enhances general training
pace, makes moderate intensity efforts
easier and improves efficiency.
Feels like: Steady, controlled, fast
breathing.
72


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