Table of Contents
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Target zone
MODERATE
LIGHT
Intensity % of
HRmax*, bpm
70–80% 133–152
bpm
60–70% 114-133
bpm
Example dur-
ations
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.
10–40
Feels like: Steady,
minutes
controlled, fast
breathing.
Recommended for:
Athletes training for
events, or looking for
performance gains.
Benefits: Improves
general base fitness,
improves recovery and
40–80
boosts metabolism.
minutes
Feels like: Comfortable
and easy, low muscle
125
Training effect
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