Polar Electro A300 User Manual page 40

Target zone
VERY LIGHT
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 ses-
sions in this zone are easy and aerobic. Long-duration training in this light zone results in effective energy
expenditure. Progress will require persistence.
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).
50–60% 104–114 bpm
Example dur-
ations
20–40 minutes
40
Training effect
muscle and car-
diovascular
load.
Recommended
for: Everybody
for long training
sessions dur-
ing base train-
ing periods and
for recovery
exercises dur-
ing competition
season.
Benefits:
Helps to warm
up and cool
down and
assists recov-
ery.
Feels like:
Very easy,
little strain.
Recommended
for: For recov-
ery and cool-
down, through-
out training sea-
son.