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Target zone
Intensity %
of HR
MAXIMUM
90–100%
HARD
80–90%
MODERATE
70–80%
LIGHT
60–70%
Example:
Example dur-
*
Heart rate
ations
max
zones**
171–190
bpm
152–172
bpm
133–152
bpm
114-133
bpm
Training effect
less than 5
Benefits: Maximal or near maximal effort for
minutes
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.
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 com-
petition season.
10–40
Benefits: Enhances general training pace,
minutes
makes moderate intensity efforts easier and
improves efficiency.
Feels like: Steady, controlled, fast breathing.
Recommended for: Athletes training for
events, or looking for performance gains.
40–80
Benefits: Improves general base fitness,
minutes
improves recovery and boosts metabolism.
Feels like: Comfortable and easy, low muscle
and cardiovascular load.
Recommended for: Everybody for long train-
ing sessions during base training periods and
for recovery exercises during competition sea-
son.
70
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