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Running
Cooper
Index
test (m)
78
3850
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
5 km (h:m-
m:ss)
0:15:50
Intensity % of
HRmax*, bpm
90–100% 171–
190 bpm
80–90% 152–172
bpm
10 km
21.098 km
(h:mm:ss)
(h:mm:ss)
0:33:00
1:12:30
Example dur-
ations
Benefits: Maximal or
near maximal effort for
breathing and muscles.
Feels like: Very
exhausting for breathing
less than 5
and muscles.
minutes
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.
2–10 minutes
Feels like: Causes
muscular fatigue and
124
42.195 km
(h:mm:ss)
2:32:00
Training effect
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