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Target zone
VERY LIGHT
*HR
= Maximum heart rate (220-age). Example: 30 years old, 220–30=190
max
bpm.
Training in heart rate zone 1 is done at a very low intensity. The main training
principle is that performance improves when recovering after, and not only
during training. Accelerate the recovery process with very light intensity
training.
Training in heart rate zone 2 is for endurance training, an essential part of
any training program. Training sessions in this zone are easy and aerobic.
Long-duration training in this light zone results in effective energy
expenditure. Progress will require persistence.
Intensity % of
HRmax*, bpm
50–60% 104–114
bpm
Example dur-
ations
and cardiovascular load.
Recommended for:
Everybody for long
training sessions during
base training periods
and for recovery
exercises during
competition season.
Benefits: Helps to warm
up and cool down and
assists recovery.
Feels like: Very easy, little
20–40
strain.
minutes
Recommended for: For
recovery and cool-down,
throughout training
season.
126
Training effect
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