Heart Rate Zones - Polar Electro V800 Owner's Manual

Cooper test
Running Index
74
76
78

HEART RATE ZONES

Polar heart rate zones introduce a new level of effectiveness in heart rate-based training. Training is divided
into five heart rate zones based on percentages of maximum heart rate. With heart rate zones, you can easily
select and monitor training intensities.
Target zone
MAXIMUM
HARD
MODERATE
5 km (h:m-
(m) m:ss)
3650 0:16:40
3750 0:16:20
3850 0:15:50
Intensity % of HRmax*,
bpm
90–100% 171–190 bpm
80–90% 152–172 bpm
70–80% 133–152 bpm
10 km (h:m- 21.098 km
m:ss) (h:mm:ss)
0:34:50 1:17:00
0:33:50 1:14:30
0:33:00 1:12:30
Example durations
less than 5 minutes
2–10 minutes
10–40 minutes
76
42.195 km (h:m-
m:ss)
2:40:00
2:36:00
2:32:00
Training effect
Benefits: Maximal or near maximal
effort for 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.
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
competition season.
Benefits: Enhances general
training pace, makes moderate
intensity efforts easier and
improves efficiency.
Feels like: Steady, controlled, fast
breathing.
Recommended for: Athletes