Heart Rate Zones - Polar Electro M600 User Manual

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 mon-
itor training intensities.
Target zone Intensity % of
HR
MAXIMUM
HARD
MODERATE
LIGHT
VERY LIGHT
Example:
* Heart rate
max
zones**
90–100% 171–190
bpm
80–90% 152–172
bpm
70–80% 133–152
bpm
60–70% 114-133
bpm
50–60% 104–114
bpm
Example dur- Training effect
ations
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 training
sessions during base training periods and for
recovery exercises during competition season.
20–40 Benefits: Helps to warm up and cool down and
minutes assists recovery.
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