10. BACKGROUND INFORMATION
Polar sport zones
Polar sport zones introduce a new level of effectiveness in heart rate-based training. Training is divided
into five sport zones based on percentages of maximum heart rate. With sport zones, you can easily select
and monitor training intensities.
Target zone
Intensity % of
HR
max
, bpm
Example
durations
Training benefit
MAXIMUM
90–100%
171–190 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 fi t
runners. Short intervals only, usually in final
preparation for short running 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 runners for all
year round training in varying length. 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 effiency.
Feels like: Steady controlled fast breathing.
Recommended for: Runners progressing towards
events or looking for performance gains,
particularly for half and full marathon training.
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
exercises throughout the training season.
HR
max
= Maximum heart rate (220-age). Example: 30 years old, 220–30=190 bpm.
Running in sport zone 1 is done at a very low intensity. The main training principle is that your
performance level improves during recovery after training, not only during training. You can accelerate
your recovery process with very light intensity training.
Sport zone 2 is for endurance training, an essential part of any training program. Running sessions in this
zone are easy andaerobic. Long-duration training in this light zone results in effective energy expenditure.
Progress will require persistence.
ENGLISH
42 Background Information
