Polar Electro A300 User Manual page 38

Target zone
MAXIMUM
HARD
Intensity % of Example: Heart
HR rate zones (in
max
beats per minute)
for a 30-years-old
HR = Max-
max
person, whose
imum heart rate
maximum heart
(220-age).
rate is 190 bpm
(220–30).
90–100% 171–190 bpm
80–90% 152–172 bpm
Example dur-
ations
less than 5
minutes
2–10 minutes
38
Training effect
Benefits: Max-
imal or near
maximal effort
for breathing
and muscles.
Feels like:
Very exhaust-
ing for breath-
ing and
muscles.
Recommended
for: Very exper-
ienced and fit
athletes. Short
intervals only,
usually in final
preparation for
short events.
Benefits:
Increased abil-
ity to sustain
high speed
endurance.
Feels like:
Causes mus-
cular fatigue
and heavy
breathing.
Recommended
for: Exper-
ienced athletes
for year-round
training, and for
various dur-
ations.