Heart Rate Zones - Polar Electro M460 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 monitor training
intensities.
Target zone
MAXIMUM
HARD
MODERATE
LIGHT
VERY LIGHT
Intensity % of Example:
HR * 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-
ations
less than 5 Benefits: Maximal or near maximal effort for
minutes breathing and muscles.
Feels like: Very exhausting for breathing and
muscles.
Recommended
letes. Short intervals only, usually in final pre-
paration for short events.
2–10 minutes Benefits: Increased ability to sustain high speed
endurance.
Feels like: Causes muscular fatigue and heavy
breathing.
Recommended
year-round training, and for various durations.
Becomes more important during pre competition
season.
10–40 Benefits: Enhances general training pace, makes
minutes moderate intensity efforts easier and improves effi-
ciency.
Feels like: Steady, controlled, fast breathing.
Recommended
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
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.
43
Training effect
for: Very experienced and fit ath-
for: Experienced athletes for
for: Athletes training for events,
for: Everybody for long training