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Target zone Intensity %
of HR
max
*
Example:
Heart rate
zones**
Example
durations
Training effect
Recommended for: Athletes training
for events, or looking for performance
gains.
LIGHT 60–70% 114-133
bpm
40–80
minutes
Benefits: Improves general base fit-
ness, 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-year-old person, whose maximum heart rate is 190
bpm (22030).
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